Sugar is one of the most common ingredients found in our food, and if you’re not paying close attention to the ingredient lists on the foods you’re consuming, it’s almost guaranteed that there is added sugar. Unfortunately, too much sugar intake can cause more harm than good. Many health complications are associated with added sugars, some of which include obesity, diabetes, and poor oral health. Luckily, there are plenty of healthy alternatives to table sugar that you can use to help lower your sugar intake and prevent risk of health related issues.
Here are 5 common sugar substitutes you can start baking with today:
Monk Fruit
Monk fruit sweetener is an extract that comes from monk fruit, a popular native fruit found in Southern China. Monk fruit extract is great for people who are trying to watch their weight, as it contains zero calories. This sweetener is commonly mixed with other sweeteners and is 100-250 times sweeter than traditional sugar. It’s best used to sweeten beverages, sauces, and dressings.
Stevia
Stevia is a natural sweetener extracted from leaves of the South American plant stevia rebaudiana. This sweetener is actually 200-350 times more sweeter than regular sugar, so not much is needed when baking or cooking. Stevia is known to have a slightly different, more bitter taste than traditional sugar. It also has zero calories and helps maintain healthy blood pressure and blood sugar levels.
Whole Fruit
Whole fruit can make one of the best natural sweeteners, as it provides so many health benefits aside from just another sugar substitute. Fruits naturally have lots of fiber, minerals, vitamins, and antioxidants. Unprocessed, whole fruits that aren’t filled with any added sugars work best and provide the best health benefits. When baking, blend the fruits and use them in batters and doughs as a sugar substitute.
Xylitol
Xylitol is a sugar alcohol that comes from birch wood, corn, and found in many different fruits and vegetables. It’s sweetness is very comparable to regular sugar, but contains far less calories. Because Xylitol is low in sucrose, it is best for people with diabetes or those trying to lose weight. It also has antibacterial properties that can help prevent oral health risks, like tooth decay and gum disease.
Erythritol
Erythritol is another sugar alcohol that’s primarily found in foods like mushrooms, peaches, grapes, and watermelon. It is another great option for people who have diabetes because it does not raise blood sugar or insulin levels. Similar to Xylitol, it has even fewer calories and has a similar sweetness to traditional table sugar.
If you’re looking for ways to use these healthy sugar alternatives in your kitchen, Everlywell created these helpful kitchen printables that include conversion charts and recipe cards that will help make sure you are using the correct sugar substitute measurements for your favorite recipes.
Corey Doane is a Content Marketing Specialist at Siege Media and has a B.S. in Public Relations. She creates content on a wide range of topics and has a passion for the lifestyle and wellness space. When Corey isn’t writing, you can find her going on a hike and spending time with her family.