In the last 50 years, people’s intake of refined sugars has increased dramatically, with the average adult consuming 17 teaspoons of added sugars daily, far above recommended levels. An ideal diet consists of no more than 10% of calories from added sugar, which would be 12 teaspoons in an average 2,000-calorie intake. It is important to consume the right kinds of sugar, as refined sugars can lead to serious health complications such as high blood pressure, diabetes, and fatty liver disease. Reading nutrition labels and ingredients lists can help you identify added sugars in products, as they can go by many different names such as brown sugar, high-fructose corn syrup, and maltose.
Natural sugars, such as those found in fruits, honey, and maple syrup, are unrefined or lightly processed and provide a balanced combination of nutrients for the body. There are also various natural sweeteners and sugar substitutes that can be added to food and beverages to provide sweetness without the downsides of refined sugars. Examples include sugar alcohols like sorbitol, artificial sweeteners like aspartame, and natural sweeteners like stevia. These alternatives can help you cut back on sugar intake while still enjoying sweet flavors in your diet.
Some of the best natural sugar alternatives that you can add to your diet in place of refined sugars include honey, maple syrup, stevia, pureed fruits, monk fruit, and fruit juice. Honey and maple syrup contain antioxidants and minerals that can be beneficial for health, while stevia is a non-nutritive sweetener that is much sweeter than table sugar. Pureed fruits offer a more balanced form of sugar due to the dietary fiber present in raw fruits, and monk fruit is a plant-based alternative that is around 100 times sweeter than table sugar. Fruit juice is a natural sweetener that is unprocessed and contains essential vitamins and nutrients.
Choosing natural sugar alternatives can help you reduce your intake of refined sugars and improve your overall health. By incorporating options such as honey, maple syrup, stevia, pureed fruits, monk fruit, and fruit juice into your diet, you can still enjoy sweet flavors without the negative effects of added sugars. It is essential to pay attention to nutrition labels and ingredients lists to identify added sugars in products and make informed choices about the sweeteners you consume. With the wide variety of natural sugar alternatives available, cutting back on sugar doesn’t have to mean sacrificing taste or enjoyment in your diet.
