The United States Department of Agriculture (USDA) recommends limiting consumption of discretionary calories in the form of added saturated fats, alcohol and added sugars to eight to 20 percent of total calories per day based on factors such as age, activity level, and gender. The relationship between high sugar intake and eating less nutrient-dense foods, a demand for healthier sugar replacements exists.
Artificial Sweeteners
Calorie free sweeteners, also known as artificial sweeteners, on the market today include: aspartame, sucralose, saccharine, acesulfame potassium, neotame, and cyclamate. The Food and Drug Administration (FDA) regulates artificial sweeteners on the market. Artificial sweeteners are generally recognized as safe in small amounts, however, some artificial sweeteners contain warning labels. For example, the label on saccharin states that the product may be hazardous to health and is determined to cause cancer in laboratory animals. Using artificial sweeteners on a daily basis in small amounts--as in one or two packets daily--most likely will not cause adverse effect on health status. However, the following categories are healthier substitutions for sugars.
Better Choices for Sugars
Some sweeteners still contain sugars and calories, however make a better choice from a health perspective. For example, Agave Syrup is a natural sugar extracted from the agave plant. Agave contains a mild sweetness and useful in baked goods and beverages. It has a low glycemic response, meaning that it does not create a rapid rise in blood sugar upon consumption. Another beneficial sweetener is black strap molasses, containing essential nutrients such as potassium, calcium, and iron. Black strap molasses creates a browning reaction in baked goods and only contains 60 calories and 10 grams of sugar whereas most other sweeteners such as honey and sugar have 16 grams of sugar per tablespoon. Other options include sucanat, which maintains the molasses than cane sugar, and maple sugar flakes, which are crunchy and half the calories of refined sugar.
Stevia-the next best thing?
According to the American Dietetics Association, the non-caloric sweetener obtained form a plant, stevia, provides a substitution for artificial sweeteners. The FDA recognizes this product as safe for daily use in foods and beverages. Although further studies are requested, human consumption of stevia pasts tests in individuals with diabetes and hypertension showing no adverse side effects.
Fruit = Best Healthy Substitute for Sugar
Fruits contain nutrients such as vitamins, fiber, and phyto-nutrients reducing your risk for certain diseases. Fruits contain a sweet and satisfying natural sugar known fructose. Berries, bananas, and dates provide a cure for a sweet tooth. Combine fruits with plain yogurt, parfait style with some added nuts for a healthy dessert. Substitute natural applesauce or pureed prunes to add moistness to baked goods without adding fats or sugars. Finding creative ways to cure your sugar desires leads to a healthier body.
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