Several healthy sugar free alternatives to sugar exist. If you are diabetic and looking to take sugar out of your diet permanently then sugar free substitutes such as honey, pure maple syrup, brown rice syrup and stevia are all healthy sweeteners that you can use in lieu of sugar. If you are simply looking for some alternatives to refined white sugar, to reduce calories, improve health, or minimize cavities, these healthy sugar free substitutes are readily available in most commercial supermarkets.
Pure Maple Syrup
Pure maple syrup is a healthy sugar free substitute that tends to be lower in calories than other sugar free sweeteners and provides several essential minerals. One tablespoon of pure maple syrup contains 52 calories, as well as 20 mg of calcium and 42 mg of potassium. Calcium and potassium help to maintain the proper chemical balance in the blood and are involved in muscle action and nerve signaling, according to Linda Vorvick, M.D. of the University of Washington medical school.
Honey
Honey is a healthy natural sugar free substitute that can be used in coffee, tea and baking recipes. One tablespoon of honey contains 64 calories and 17 g of carbohydrates. Honey also contains flavonoids and phenolic acids, which are antioxidants. Antioxidants appear to have a protective effect on the cells of the body and may prevent chronic illnesses including cancer, rheumatoid arthritis, heart disease, Parkinson's disease and Alzheimer's disease, according to Balz Frei, Ph.D., of the Linus Pauling Institute at Oregon State University.
Brown Rice Syrup
Brown rice syrup is a healthy sugar free substitute that is naturally processed from fermented brown rice. One tablespoon of brown rice syrup has 50 calories and contains 12 g of carbohydrates. Brown rice syrup has a slightly buttery flavor.
Stevia
Stevia is a healthy sugar free powdered sweetener made from the leaves of the stevia plant, which is native to South America. Stevia appears to be an effective sugar alternative for patients with diabetes. According to a 1986 study conducted by Brazilian researchers and published in the "Brazilian Journal of Medical and Biological Research," stevia increased glucose tolerance and significantly lowered blood glucose levels in the study participants, during the test and following an overnight fast. Stevia offers the added bonus of zero calories
References
- USDA Nutrient Database: Maple Syrup
- U.S. National Library of Medicine Medline Plus: Calcium in Diet; Linda Vorvick, M.D.; March 2009
- The National Honey Board: Nutrition Facts
- National Center for Complementary and Alternative Medicine: Antioxidant Supplements for Health: An Introduction; Balz Frei, Ph.D. et al.; April 2011
- Livestrong.com MyPlate: Organic Brown Rice Syrup
- Brazilian Journal of Medical and Biological Research: Effect of Stevia Rebaudiana on Glucose Tolerance in Normal Adult Humans; R. Curi et al.; 1986
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