Sugar isn’t inherently bad for you, it actually serves as one of your cells’ major fuel sources. The problem starts once you eat too much sugar. Studies have shown that eating too much sugar can lead to weight gain. Your weight is a major risk factor for serious health problems, including diabetes, heart disease and cancer.

Unfortunately, it can be tough to avoid sugar. Almost everything you’d find at the grocery store contains added sugar. The good news is, you can now find many natural and healthy substitutes for sugar in the market.

Here are 20 sugar substitutes to reduce your sugar intake:

• Water – Unlike most sugar substitutes, water is neither sweet nor does it contain carbohydrates. Still, it helps to curb sugar cravings. You likely only need better hydration when you’re feeling fatigued and craving a sugar fix. So drinking a refreshing glass of water should do the trick.
• Stevia – Stevia is a natural sweetener made from the stevia plant, which is also known as sweet leaf and sweet herb. Stevia is considered a non-nutritive sweetener, meaning it contains little to no calories or carbohydrates. It can also be up to 300 times sweeter than table sugar, so a little goes a long way.
• Bananas – You can swap sugar for ripe bananas when baking a cake, muffins, bread and other pastries. Bananas are naturally sweet and rich in dietary fiber, which helps regulate your blood sugar levels. They are also rich in essential nutrients, such as copper, manganese, potassium and vitamins B6 and C.
• Dates – Dates are rich in fructose, a natural type of sugar typically found in fruits. This is why dates are very sweet, with a subtle, caramel-like flavor. Plus, dates contain plenty of bone-building minerals, including calcium, boron and phosphorus.
• Grapes – One cup of grapes contains around 15 grams (g) of sugar. But despite their high sugar content, grapes are associated with a lower risk of developing diabetes. This is likely because they are rich in antioxidants. Resveratrol, one such antioxidant found in grapes, is said to support heart health and slow aging.
• Sweet potato – Sweet potatoes, as the name implies, are a lot sweeter than brown spuds. They are also filled with fiber, which helps control blood sugar levels. Beta-carotene, the red-orange compound that gives sweet potatoes their color, also helps maintain good eyesight.
• Squash – Vegetables that belong to the gourd family, such as pumpkins, cantaloupe and zucchini, make sweet additions to dishes. Sneak them into recipes that call for sugar. For instance, zucchini goes well with bread dough and cantaloupe sweetens smoothies. Baked pumpkins make great desserts.
• Sweet onion – Onions are probably the last thing on your mind when it comes to sugar substitutes. But some varieties, like Vidalia onions, are actually sweet. When sauteed, the sugars in the onions caramelize and enhance their sweetness.
• Long-aged vinegar – Vinegar aged for at least five years take on a subtle caramel-like flavor. When added to savory foods, long-aged vinegar introduces a mild sweetness.
• Dried fruits – Beat sugar cravings with dried fruits. Drying fruit usually increases its sweetness. Eat dried fruits as a quick, nutritious snack or use them as toppings for grain bowls, oatmeal or puddings.
• Raw honey – Raw honey contains traces of essential minerals, including calcium, iron, zinc, copper, magnesium, manganese and selenium. Raw honey also has anti-inflammatory properties. It has been shown to aid in weight management, improve endurance and promote restful sleep.
• Molasses – Molasses is a thick syrup typically used as a sweetener. It’s a byproduct made during the extraction of sugars from sugarcane and beets. Some studies have linked molasses to certain health benefits, such as better iron absorption, healthier skin and relief from gut problems like constipation.
• Organic maple syrup – Pure, organic maple syrup is one of the most natural, unrefined sugars out there. It also has lots of antioxidants, including inflammation-fighting polyphenols.
• Coconut sugar – Coconut sugar contains inulin, a prebiotic fiber said to help slow sugar absorption. Coconut sugar is also rich in many health-promoting nutrients, including short-chain fatty acids, potassium, selenium, zinc, iron and calcium.
• Fruit preserves – Fruit preserves are often sweeter than fresh fruits because the reduction of the mash increases the sweetness of the overall product. If you’re not a fan of fruit preserves, try pure fruit juice. Fruit juice is also often sweeter than the fruits themselves because non-sweet parts like the peel aren’t included.
• Brown rice syrup – Brown rice syrup is made by fermenting brown rice, a type of whole grain, then concentrating the liquid sugars that were extracted. Take note that brown rice syrup is high in calories. It isn’t a good option for diabetics.
• Agave syrup – Agave syrup is sourced from the nectar of the agave plant, a succulent typically found growing in hot and arid regions across the U.S. As is the case with stevia, a little bit of agave syrup goes a long way because it’s sweeter than most sugar alternatives.
• Xylitol – Xylitol is a naturally occurring sugar alcohol found in certain plants, fruits and vegetables. It’s a healthy sugar alternative because it contains only about half as many calories as table sugar.
• Sorbitol – Sorbitol is another natural sugar alcohol extracted from fruits and plants. Sorbitol is sweeter than table sugar. It also contains fewer calories than table sugar.
• Pure monk fruit extract – Monk fruit sweeteners are derived from the extract of the monk fruit, a small, round fruit that belongs to the gourd family. They can be up to 150 times sweeter than table sugar, with no known adverse health effects. Be careful when choosing monk fruit sweeteners. Many brands contain flavor enhancers and aren’t safe for diabetics. It’s safer to use pure monk fruit extract.

The foods and ingredients listed above are great alternatives to table sugar. Take note of that word: alternative. This means that while they are healthier than granulated sugar and other forms of processed sugar, you should still consume them in moderation and as part of a balanced diet.

And if you’re looking to slash your sugar intake in the long run, it’s better to train your body to crave less sugar instead of just looking for alternatives to satisfy your sweet tooth. Additionally, if you have diabetes or face a heightened risk of the disease, consult with a holistic nutritionist before adding natural sweeteners to foods.

Sources:

Health.Harvard.edu

TheGrowNetwork.com

WomensHealthMag.com