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8 natural alternatives to white sugar

8 natural alternatives to white sugar
5 (100%) 2 votes

Although the global average consumption of sugar is 20 kg per person per year, in the UK, we consume 10 kg more than this per person per year. We are eating too much sugar, especially white refined sugar that has been stripped of any nutritional properties. Here are 8 ingredients you can use to replace your usual white sugar! 

What is the glycemic index (GI)?

The higher a food’s glycemic index, the more insulin the pancreas needs to release to rebalance the blood sugar levels (glucose). Sugars can be classed according to their glycemic index, on a scale going from 0 to 115 (from 0 to 35: low GI; from 35-50: average GI; over 50: high GI). This system can help people, especially people with diabetes, to monitor their diets.

1) Honey

Each type of honey has its own GI. For example, acacia honey has a GI of 35, while flower source honey has a GI of 80. Honey is a source of minerals, vitamins, amino acids and sugars, including glucose, maltose, sucrose and fructose. The higher a type of honey is in glucose, the more it crystallises. By contrast, when it is in liquid form, this indicates that it contains a lot of fructose. Honey is sweeter than white sugar, which is obtained from beetroot: 65 grams of honey is worth 100 grams of sugar!

2) Agave nectar

Agave nectar looks the same as honey, but it is obtained from blue agave, a Mexican cactus. With a neutral taste, it can be used to sweeten pastries or any other dishes. Depending on the manufacturing process, the glycemic index of agave nectar can vary from 55 to 90. You can replace 100 g of sugar with 75 g of agave syrup, which is sweeter.

3) Stevia, with no glycemic index!

tevia is a plant that originates from South America. Its leaves contain a substance that is 300 times sweeter than sucrose but it has no glycemic index and no calories! It is therefore the best sweetener for diabetics. It can be bought ready made as a sweetener.

4) Natural fructose

Fructose is the sugar naturally contained in fruit, certain vegetables and honey. It is 20% to 40% sweeter than white sugar. With a lower GI than white sugar, fructose can be tolerated better by people with diabetes.

Fructose can be bought in the shops, industrially produced with starch, but be careful not to consume more than 50 g per day, because it can lead to abdominal pains and raise the levels of triglycerides in the blood.

Ideally go for natural fructose, contained in fruit or organic honey. 

5) Maple syrup

Maple syrup is in fact maple sap, coming from the Sapindaceae family of trees, originating in Quebec. It is therefore a totally natural and nutritious type of sugar. It is rich in vitamin B and zinc and it contains manganese. However its glycemic index is quite high: 65, compared to 70 for white sugar. Given that its sugars are essentially composed of fructose, consume it in moderation.

6) Brown rice syrup, the ideal sugar for diabetics

Brown rice syrup is obtained from the fermentation of brown rice. It is less sweet than white sugar. Rich in vitamins and minerals, and as a slow release sugar, it can help prevent insulin spikes, making it ideal for diabetics. 

7) Molasses

Molasses is a dark brown syrup made from cane sugar. Rich in vitamin B, in minerals and trace minerals such as iron, its glycemic index is the same as traditional white sugar.

8) Coconut sugar

Coconut sugar is similar to brown sugar, with a slightly caramel-like flavour. It is produced from the sap of the coconut flower bud stem. Given that it has a very low glycemic index (35), it is recommended as a natural sugar for diabetics.

Source: Channel 4, la sante dans l’assiette