6 best natural substitutes for white or refined sugar

This is a contribution post by Dr Surbhi Prapanna

You might have already heard that excessive sugar consumption is harmful to your health. Now, scientific studies have confirmed the same fact. As per recent research, increased sugar intake is not only a leading cause of obesity but also increases the risk of developing type 2 diabetes and cardiovascular diseases.

Although eating a small amount of sugar is perfectly fine, you should limit excessive sugar consumption to reduce the risk of gaining weight and developing various lifestyle diseases like heart disease and diabetes. 

Apart from limiting white and refined sugar intake, you can use and replace refined sugar with natural sugar sources. Natural sources of sugar are healthier than refined sugar in many aspects. They are low in calories and high in nutrients. 

Read on to know the best 6 best natural substitutes for white or refined sugar.

Raw Honey 

Raw and unfiltered honey is one of the best natural substitutes for refined sugar. Honey has an impressive nutritional profile and contains various essential nutrients, such as iron, zinc and potassium. honey also has excellent antioxidant properties and reduces the damage caused by oxidizing agents and boosts your body’s natural defense. 

 As a bonus, honey contains pollen which can help a lot in reducing allergic symptoms in sensitive people. Make sure to buy raw, unfiltered, organic honey from a reputed brand to get the amazing benefits honey offers. You can use honey as a natural sweetener in many recipes like cereal, smoothies and tea. 

Dates

Dates are a second excellent natural substitute for white or refined sugar. Dates contain various essential nutrients and are a good source of fiber and antioxidants. Dates can be easily used in various baking recipes instead of white sugar. For using dates in baking recipes, soak the dates in warm water for 15-20 minutes and then grind them in a grinder by adding little water and making a smooth and rich paste. You can replace 1 cup of white sugar with 1 cup of date paste in your favorite cake and cookies recipes and can make your dessert recipes a lot healthier. 

Coconut sugar

Coconut sugar is made from the sap of the coconut pam tree. It has a low glycemic index than refined sugar. It is also low in calories and high in nutrients. Coconut sugar also contains a soluble fiber named “Inulin” which may slow glucose absorption and prevent sugar spikes in diabetic patients. You can easily replace refined sugar with coconut sugar in many cooking and baking recipes. 

Jaggery

Jaggery or jaggery powder is another popular natural sugar substitute in the Indian subcontinent and Africa. Jaggery is made from cane sugar or palm and much healthier option than refined or white sugar. It comes in light brown to dark brown color. The darker jaggery is high in nutrition than the light brown jaggery. 

 Jaggery is also a good source of iron, zinc, vitamin B 12 and other minerals like copper and phosphorus. It is believed that jaggery offers various health benefits like it supports healthy digestion, prevents anemia and improved immune function. Jaggery is versatile in nature and can be used easily in various sweet and sour dishes instead of white sugar. 

Maple syrup

Maple syrup is the next great natural substitute for white or refined sugar. Maple syrup is native to North America and made from the sap of the Maple tree. It is classified into two categories, Grade A and Grade B. Grade B is a darker variety and considered a better option than the light brown variety. Dark brown maple syrup is high in nutrition and can be used in various baking dishes instead of white or refined sugar. While buying a Maple syrup, it is important to read the label carefully and buy a real Maple syrup. Some Maple syrups are only maple-floured syrup, they can be loaded with high sugar content and may be as unhealthy as white or refined sugar. 

Fruit puree (like apple sauce and banana puree)

Fruits are an excellent source of natural sugar. They are high in nutrition and offer many health benefits. Fruit puree like banana puree and apple sauce can be easily used in various baking recipes instead of white sugar. fruit purees like Banana puree taste great with oatmeal and also be used as a natural sweetener for yoghurt. However, it is important to use fruit purees after matching flavors in baking recipes. Otherwise, it will alter the taste and texture of original recipes. 

Word of caution

Though all these natural substitutes for white sugar are healthier than refined or white sugar and may be a good way to cut back your white or refined sugar intake, but it does not mean that you can use them excessively. Keep in mind, that they are still high in calories and may increase the risk of gaining extra weight. To be on the safe side, you should use these natural sugar substitutes in moderation. 

Dr. Surbhi Prapanna is a homeopathic therapist by profession and a writer and blogger by passion. She is the founder of India’s leading lifestyle blog surbhiprapanna.com.

She has more than 5 years of professional writing experience and her work has been published on various prestigious online platforms like Momspresso.com, kidstoppress.com, cureJoy.com and shivanaspirit.com.
Health, parenting and creative activities for kids (art, crafts, DIYs etc…) are her niche. She has won so many awards for her academic and professional excellence, but winning the “Best parent award” is the most precious and satisfying experience of her life. Connect with her here.

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