The sugar we regularly eat is associated with a pantry of health risks. Thus, our need to look at the best replacement for sugar. The best thing to do would be to cut sugar out of our diets entirely, especially those from ultra-processed foods. Sugars present in foods like fruits, milk, grains, and vegetables should suffice. But that is difficult and to be fair, no way to live. We want our cake and we want to eat it too. So we’ll do the next best thing – find the best substitute for sugar.

What is a good sugar substitute?

See, we want sugar substitutes that are low in calories, do not spike blood sugar as much but can do the job of providing sweetness that sugar does. So let’s begin.

1. Stevia

Stevia, also known as meethi tulsi in India is derived from the stevia rebaudiana plant. The leaves of the plant are even consumed as they are by many. The only thing is, while being more than 200 times sweeter than sugar, it also leaves a very bitter aftertaste. But the good thing is, today companies have come out with stevia-based sweeteners where they use the extract from stevia leaves to dilute the sweetness it provides and remove the bitterness it carries. This makes it taste just like sugar only without the harmful effects of sugar. Stevia is 0 calories, diabetic friendly and plant-derived. It doesn’t spike blood sugar and can help in weight management. It is also versatile in its use and can be used with teas, sweets, baking and more. All in all, it is one of the best sugar substitutes out there.

2. Monk Fruit

Monk fruit, also known as buddha fruit is a plant-derived sweetener that is 100 to 200 times sweeter than sugar. The sweetener is made from the extract of the monk fruit. It is also 0 calories and diabetic friendly. It also contains an aftertaste but companies have become better at isolating it. The sweetener does not cause spikes in blood sugar and can help in weight management too. It is also very versatile in its use.

3. Date Sugar

This is sugar made from whole dates that have been dried and should not be confused with date palm sugar which is made from the sap of the palm tree. Since date sugar is less processed than our regular white sugar, it is a better option compared to it. And since it is derived from whole dates, it has a rich sweetness to it. The downside could be that it doesn’t dissolve or melt easily.

4. Xylitol

Xylitol is a sugar alcohol that is found in many fruits & vegetables with even the human body producing a small amount of it. It has a similar taste as that of sugar but contains fewer calories compared to it. It is also diabetic-friendly as it does not spike blood sugar.

5. Thaumatin

Thaumatin sweeteners are based on a group of sweet proteins found in the katemfe plant. They are approximately 2000 times sweeter than sugar and are also diabetic-friendly. Being plant-derived and a protein makes it a good alternative to regular refined sugar.

Sweet proteins Pentadin & Brazzein found in the plant called oubli, Mabinlin found in the plant Mabinlang, Curculin from the plant curculigo latifolia, Monatin from sclerochiton ilicifolius, Monellin from serendipity berry and Miraculin from the miracle fruit plant are other sources of sweet protein from plants that could be used as sweeteners in the future.

Conclusion

The above are some of the many sugar substitutes that can be found in the market. These can be used to replace our daily sugar consumption. Some other popular substitutes are jaggery, honey, coconut sugar, maple syrup, molasses and agave. The important thing here is to see what your needs are and what suits your body and then go about choosing the best replacement for sugar for you. Slowly, the consumption of sugar, especially added sugar has to be reduced and then stopped while healthier options can be used in its stead instead.

Sweetifying health : )

FAQs

What is the best sugar substitute for people with diabetes?
Sweeteners like stevia that don’t spike insulin or raise blood sugar levels are the best substitutes for people with diabetes.
Can I use natural sweeteners like honey or maple syrup as sugar substitutes?
You can but they also spike insulin & raise blood sugar levels. They are also not 0-calorie. It is better to use sweeteners made from stevia, monk fruit and the like.
Are there any specific sugar substitutes recommended for weight loss?
Any 0-calorie sweetener like stevia can help as they provide the sweetness but not the calories.
Where can I find these sugar substitutes?
You’ll find multiple options online, so check & verify with other users if you can and order them for yourself from credible sources.
Can sugar substitutes be used in beverages like tea and coffee?
Yes absolutely, sugar substitutes can be used in tea and coffee. Not just them, but even other beverages and drinks.