What is the healthiest alternative to sugar?

The healthiest alternative to sugar is whole fruits, followed by dried fruits, as they contain added nutrients and fiber. In comparison to table sugar, fruit juices, maple syrup, honey, and molasses are marginally healthier as they contain some vitamins and minerals.

verywellfit.com - The 7 Best Sugar Alternatives of 2022, According to a Dietitian

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Here are the best sugar alternatives, according to a dietitian.

When purchasing sugar alternatives, you should also consider the quantity you're buying, the level of sweetness, how much you enjoy the flavor, how it fits within your dietary needs, and how you plan to use it. To help you find the right sugar alternative for your needs, we researched a variety of options with these considerations in mind. The SweetLeaf Organic Stevia Sweetener is a great pick for those looking for a zero-calorie, plant-derived sweetener. For a natural, versatile unrefined sugar source, try Coombs Family Farms Organic Maple Syrup . When choosing a sugar substitute, keep in mind that there is no "silver bullet" option. "Nutritive sweeteners can impact blood sugar, and high intakes are associated with increased risk of certain chronic diseases. Non-nutritive options do not contain calories or contribute to blood sugar changes in the same way, but they have not been studied long-term, and some preliminary research shows that there may be risks involved. Ultimately, neither option is 'evil' or 'perfect'—balance is key," says Autumn Rauchwerk, MS, RDN, RYT . While refined table sugar can fit into a healthful diet, you may prefer to incorporate alternatives for a variety of reasons. Non-nutritive (calorie-free) sweeteners include artificial sweeteners, sugar alcohols, and plant-derived options such as stevia and monk fruit extract. Nutritive sweeteners, which do contain calories, include non-refined sugar sources like honey, maple syrup, and coconut sugar. Each type has its own unique nutrition profile, taste and sweetness level, and the best one for you depends on your preferences, dietary needs, and how frequently you're using it. Best Stevia SweetLeaf Organic Stevia Sweetener Courtesy of Amazon View On Amazon View On Herbspro.com View On Luckyvitamin.com Pros USDA Organic and Non-GMO Project Verified

Does not cause blood sugar spikes

Plant-derived, non-nutritive sweetener

Dissolves in water and heat stable for baking Cons Limited scientific research on its long-term effects on health

Does not caramelize or enhance browning when used in baking

Highly processed ingredient Stevia sweetener is a good option if you are looking for a non-nutritive sweetener, meaning it contains no calories or sugar. It is one of the two plant-derived, high-intensity sweeteners approved by the FDA and is typically 250 times sweeter than regular sugar. Stevia leaves are the raw material used to make the chemical compound called reb-A (steviol glycoside rebaudioside A), which is the form you'll typically find used as a sweetener in food and beverages. SweetLeaf is USDA Organic, Non-GMO Project Verified, and has less bitterness and aftertaste compared to other stevia products on the market. Some stevia products are blended with other sugar molecules, artificial sweeteners, or sugar alcohols to improve the taste and usability of the product. Instead of using these components, Sweetleaf uses a blend of inulin (an oligosaccharide) and silica (an FDA-approved anti-caking agent). Each box contains 70 packets (each packet contains two 0.4-gram servings). A single packet is equivalent to the sweetness of 2 teaspoons of sugar, so SweetLeaf recommends starting with half a packet and adjusting to taste. It is incredibly versatile and mixes well with hot or cold beverages and cereals or into your favorite recipe. SweetLeaf makes it easy to swap stevia for sugar in your favorite recipes with this stevia conversion chart. While stevia is heat stable making it suitable for baking, it does not caramelize or create browning like real sugar. Serving size: 1/2 packet (0.4 grams) | Calories: 0 | Total sugar: 0 grams | Organic: Yes | Sweetener type: non-nutritive, plant derived, high-intensity sweetener | Price at time of publication: $8 ($3.76 per ounce) Best Monk Fruit Lakanto Monkfruit Sweetener Courtesy of Amazon View On Amazon View On CVS View On Luckyvitamin.com Pros Does not cause blood sugar spikes

FDA approved, plant-derived, non-nutritive sweetener

Dissolves in liquids

Heat stable for baking and allows for browning Cons Limited scientific research on its long-term effects on health

Contains erythritol, which may cause gastrointestinal side effects

Highly processed ingredient If you're looking for a zero-calorie, zero-carb sugar alternative, Lakanto's Monkfruit Sweetener is a good choice. Made from the concentrated powder of a small green melon, monk fruit extract is 150 to 300 times sweeter than regular sugar and is commonly blended with inulin or erythritol—sugar alcohol—to reduce the intensity of the sweetness. Along with stevia, monk fruit is the other plant-derived, high-intensity sweetener approved by the FDA. Like stevia, monk fruit is derived from a plant, but there is quite a bit of processing that goes into extracting the portion used to make the sweetener, so it is not a minimally processed ingredient. Like stevia, monk fruit sweeteners dissolve in water and are heat-stable for baking, making them versatile sugar substitutes. Lakatno blends monk fruit extract with erythritol to create a cup-for-cup sugar alternative that works well for baking and other cooking methods and yields more browning in baking compared to stevia. The one-pound bag is great if you like to bake. The brand also offers convenient packets to take with you on the go and also offers varieties specific for baking that retains more moisture and allows for enhanced browning. Serving size: 2 teaspoons (8 grams) | Calories: 0 | Total sugar: 0 grams | Organic: No | Sweetener type: non-nutritive, plant derived, high-intensity sweetener | Price at time of publication: $25 ($0.52 per ounce) Best Erythritol Swerve The Ultimate Sugar Replacement Courtesy of Amazon View On Amazon Does not cause blood sugar spikes

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Sweetness level is similar to sugar May cause gastrointestinal side effects

Does not dissolve well in liquid If you prefer a less sweet, zero-calorie sweetener, an erythritol product like Swerve's Granular Sugar Replacement may be for you. This sugar alcohol is only about 60 percent to 80 percent as sweet as sugar, and it is lower in calories than other sugar alcohols with 0.2 kcal/gram. It also has a lower glycemic index compared to other sugar alcohols, so it has the least impact on blood sugar. Swerve's non-GMO sugar alternative can be used as a 1:1 substitute for your usual white sugar in baking and cooking. They also offer confectioners sugar and brown sugar replacements, depending on your cooking needs. Erythritol can have a minty or cool aftertaste which you may or may not enjoy, and the granulated form does not dissolve as well in liquid as other sugar substitutes. It is also important to note that sugar alcohols can cause gastrointestinal side effects, including gas, bloating, and diarrhea, particularly when consumed in excess. Serving size: 1 teaspoons (4 grams) | Calories: 0 | Total sugar: 0 grams | Organic: No | Sweetener type: Sugar alcohol | Price at time of publication: $30 ($1.87 per ounce) The Best Cookbooks for Diabetes, According to a Dietitian Best Coconut Sugar Terrasoul Superfoods Organic Coconut Sugar View On Amazon USDA Organic and Non-GMO Project Verified

Contains a small amount of minerals and antioxidants

Versatile: dissolves in liquids and similar taste and texture to brown sugar in baking Minimally processed, unrefined option Considered an added sugar and should be consumed in moderation If you like the texture and light caramel flavor of brown sugar but are looking for a less refined alternative, Terrasoul's Organic Coconut Sugar is a great choice. Coconut sugar, a natural sugar made from the sap of coconut palms, contains small amounts of beneficial nutrients such as minerals and antioxidants, and inulin fiber, which helps to slow the absorption of sugar. It's less processed than white sugar but contains a comparable amount of calories—18 calories per teaspoon. Terrasoul's USDA Organic, Non-GMO Project Verified coconut sugar contains small amounts of potassium, magnesium, zinc, iron, and B vitamins. It's an easy substitute for sugar and can be used as a one-to-one replacement for cane and brown sugar. Plus, it may have a lower glycemic index than sugar. Keep in mind that it is still considered an added sugar and should be consumed in moderation. Serving size: 1 teaspoons (5 grams) | Calories: 18 | Total sugar: 5 grams | Organic: Yes | Sweetener type: Added sugar | Price at time of publication: $25 ($0.26 per ounce) 7-Day Meal Plan & Recipe Prep for Diabetes Best Honey Wedderspoon Raw Premium Manuka Honey Amazon View On Amazon View On Walmart View On CVS Pros Small amount of vitamins, minerals and antioxidants Can be used in smaller amounts due to sweetness level and stronger flavor

Minimally processed, unrefined option

May have medicinal properties Cons Considered an added sugar and should be consumed in moderation

Expensive

Requires recipe modifications if using to replace sugar Honey is a source of natural sugar that is sweeter than table sugar and has unique flavor profiles depending on the type and processing methods. Manuka honey, a type of honey native to New Zealand, typically contains more antibacterial and antioxidant properties than traditional honey due to its purity and antioxidant content. Each jar of Wedderspoon's Raw Monofloral Manuka Honey is sourced, packed, and sealed in New Zealand, the home to Manuka honey. This Non-GMO Project Verified honey is raw and unpasteurized, which protects the beneficial nutrients. Wedderspoon independently measures the antibacterial potency of their Manuka honey using a measure called KFactor, which ensures you're getting the highest quality honey. This product has a KFactor 16, meaning that the honey is made primarily from the Manuka plant as opposed to a blend. If you're not a fan of honey jars, Wedderspoon offers a mess-free squeeze bottle and convenient travel packs to take with you on the go. When used in cooking as a replacement for sugar, the stronger flavor, higher sweetness level, and moisture content require recipe modifications, and it typically is not used in a 1:1 ratio. Try a touch of honey in tea for a soothing effect, as it has been shown to have antimicrobial properties that may be beneficial if you have a cold. You can also use it as a flavor enhancer drizzled on yogurt, oatmeal, or fruit. You can also mix it into a dressing to add to a salad or grilled vegetable dish. All honey is considered an added sugar and should be used in moderation. Serving size: 1 tablespoon (21 grams) | Calories: 70 | Total sugar: 16 grams | Organic: No | Sweetener type: Added sugar | Price at time of publication: $40 ($2.27 per ounce) The 12 Best Cookbooks of 2023, According to a Dietitian Best Maple Syrup Coombs Family Farms Organic Maple Syrup Courtesy of Amazon View On Amazon View On Walmart Pros Small amount of vitamins, minerals and antioxidants

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Unique and distinct flavor varieties

Versatile

Minimally processed, unrefined option Cons Considered an added sugar and should be consumed in moderation Requires recipe modifications if using to replace sugar Maple syrup, a natural sugar source, is a family favorite for topping waffles and pancakes and can be used in a variety of applications in replacement of table sugar. The Certified Organic Coombs Family Farms Maple Syrup is Grade A with a dark color and robust taste, providing a sweet boost to your favorite recipes with a distinct maple flavor. Maple syrup contains small amounts of minerals, including manganese, iron, calcium, and zinc, as well as antioxidants. In comparison to honey, maple syrup contains less sugar per tablespoon (about 12 grams versus 17 grams in honey). For reference, one tablespoon of table sugar contains 13 grams of sugar. When using maple syrup in replacement of table sugar in baking, you typically need to use less (about 2/3 cup of maple syrup for every cup of sugar), and you may also need to adjust the liquid content and cooking temperature. Coombs supports sustainable forestry and advocates for small farmers. Maple syrup can be used in a variety of ways in the kitchen, including sweetening baked goods, as a topping to yogurt or oatmeal, or adding a touch of sweetness to dressing and marinades. Serving size: 1/4 cup (60 millimeters) | Calories: 200 | Total sugar: 53 grams | Organic: Yes | Sweetener type: Added sugar | Price at time of publication: $30 ($0.94 per ounce)

verywellfit.com - The 7 Best Sugar Alternatives of 2022, According to a Dietitian

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