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Substitute for Sugar in A Diet

Jun 14, 2011 | By Darren Young
Substitute for Sugar in A Diet
Photo Credit dessert with cherry image by Leonid Nyshko from Fotolia.com

In today's fast-paced lifestyle, it is easy to eat food lacking in nutritional value. Sugary food is at the top of the list. Americans are consuming more sugar than ever before. A report by the Economic Research Service of the U.S. Department of Agriculture confirms this unfortunate trend. From 1985 to 2000, total caloric intake of each individual in America increased by 300 calories per day, of which 23 percent was added sugar alone. Luckily, healthy sweet alternatives do exist.

Features

Table sugar originates from the sugarcane plant. The plant's stalk, which contains sucrose, is crushed, and the juice is extracted. The juice is then boiled and afterward crystallized to yield raw cane sugar. Removal of color and all non-sugar components follows, leaving pure empty calorie sweetness, or table sugar. All of the natural nutrients have been removed. There are better ways to satisfy your sweet tooth. For example, the "Journal of the American Dietetic Association" reports that by replacing refined sugars with alternative sweeteners you can add 2.6 mmol of antioxidants a day. This is the same amount of antioxidants contained in a serving of wholesome nuts or berries.

Raw Honey

Raw honey is the byproduct of plant nectar that has been concentrated by bees. It is known for its antioxidant, antibiotic and antiviral capabilities, reports the August 1999 issue of "Nutrition Science News." It doesn't cause as high of an insulin release as compared to refined sugar. Raw honey is similar in sweetness to table sugar, making it an appropriate substitute in all recipes.

Date Sugar

Date sugar is the product of grinding whole, dry dates into a powder. The dates go through minimal processing, and all of the vitamins, minerals and fiber are retained, states the "Journal of the American Dietetic Association." Basically, date sugar is the same as eating fruit. Although, there is one thing to consider: The physical properties of date sugar are different than table sugar. It doesn't melt or dissolve in liquids. Still, date sugar is a good alternative for brown sugar, and you can use it for baking.

Blackstrap Molasses

Blackstrap molasses is a byproduct, created during the process of refining sugar cane into table sugar. This dark liquid is an excellent source of iron, copper, manganese, calcium, potassium and magnesium. Blackstrap molasses is an option for women who need additional iron in the diet. Calorie for calorie, it provides more iron than red meat, states The World's Greatest Foods, a website from the George Mateljan Foundation. The taste is robust and bittersweet, great for baked beans and gingerbread.

Stevia

Stevia is naturally made from the leaves of a South American shrub. It is virtually calorie free and is hundreds of times sweeter than sugar, according to a February 2010 article in the "International Journal of Food Sciences and Nutrition." Other benefits of stevia include a high fiber and antioxidant content. As for safety, the verdict is still out. Tests conducted on animals report reduced sperm count, possible carcinogenic properties, and interference with the absorption of carbohydrates. Regardless of these claims, South American inhabitants have used stevia for centuries, and no side-effects have been reported. Low amounts are considered safe. Try stevia in your tea or coffee.

Xylitol

Xylitol is a sugar alcohol that is a popular additive in chewing gum. It contains only two-thirds the calories of table sugar. Even better, xylitol registers quite low on the glycemic index, 7 to be precise, notes the "Journal of Dental Hygiene." This makes it an option for diabetics. Avoid using large amounts of xylitol in food preparation, as gas is a common side effect.

References

Article reviewed by ShellyT Last updated on: Jun 14, 2011

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