Know More About Top 10 Healthy and Natural Sugar Substitutes

Vaibhav Saxena

, Health A2Z

The average Indian consumes a heavy dose of sugar every day which leads to intake of high levels of calories as well which simultaneously causes major and severe health troubles.


Table sugar is not good for health so one must pick other healthy and natural sugar substitutes but before making a choice learn about the cons of regular sugar and kinds of sugar substitutes.


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What is Sugar and How Does it Impact Your Body?

Sugar is the soluble carbohydrates which are used in food. Simple sugars are called monosaccharides and include glucose, fructose, and galactose.


The regular table sugar is bad for health as it has null nutrition value. There is no presence of protein, vitamins, essential fats or minerals in sugar, all sugar carries is sweet taste which intervenes in the regular system of hormones that regulates hunger and satiety.


Due to the following interference body tends to consume calories and gains weight.


Intake of sugar also causes harm to your metabolism, which can lead to increased insulin and fat storage which is the major cause of fatal disease like diabetes, obesity and heart diseases.


The less sugar you consume the fewer risks you get exposed to, there are wonderful alternatives that are called Sugar substitutes which must be consumed instead of sugar as they have minimal health risks comparatively.




What are Natural Sugar Substitutes?

Sugar substitutes are divided into two kinds which are natural sugar substitutes or artificial sugar substitutes. We are going to discuss and imply natural sugar substitutes as they are the healthiest choice to pick when it comes to consuming sugar.


Artificial sugar substitutes are also considered safe for health according to FDA but have some health cons hidden as well.


Natural sugar substitutes are also called natural sweeteners, are rich in the sweet taste along with nutritional benefits. There are many natural sweeteners, we have curated the top ones for you below.


Top 10 Healthy and Natural Sugar Substitutes:

1. Stevia

Stevia is a great source of sweet taste which has been used in native America for ages. This natural sweetener has antioxidant and antidiabetic properties. It has the ability to suppress the plasma glucose levels and significantly increase glucose tolerance. This is the best option for people trying to cope up with weight gain and heart diseases. It can be used for cooking as well so it is one most ideal substitute for sugar.

Calories level: Zero



2. Raw Honey

Honey falls smoothly under the category of superfoods with uncountable benefits. It is rich in enzymes, antioxidants, iron, zinc, potassium, calcium, phosphorous, vitamin B6, riboflavin, and niacin so yes, it a full package of health benefits. Avoid honey to heat or boil, simply add it over your meal to maintain its nutrition value.

Calories level: 64 calories per tablespoon


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3. Coconut Sugar

Coconut is a great source of iron, zinc, calcium, and potassium whereas acts brilliantly as an antioxidant. It is made by extracting the sap of the coconut palm and is attaining popularity due to its low glycemic levels and rich mineral content.

Calories level: 45 calories per tablespoon



4. Dates

Dates are wonderful natural sweeteners filled with potassium, copper, iron, manganese, magnesium and vitamin B6. As estimating through its nutrition value, dates are great for digestion and metabolism. It is considered that dates reduce LDL cholesterol in the blood and risk of stroke.

Calories level: 66 calories per Date



5. Maple Syrup

This natural sweet substitute comes in multiple grades which are A and B. Grade B is the darkest in color and has the most strong flavor. Maple syrup is considered a great anti-oxidant agent which relieves the risks of chronic disease. Also, it has manganese, calcium, potassium, and zinc in good amount with less fructose level which makes it ideal for consumption.

Calories level: 52 calories per tablespoon



6. Balsamic Glaze

This falls under the category of vinegar due to its formation process where it is great anti-oxidant which destroy free radicals, rich in the enzyme pepsin that helps to promote healthy digestion. It has great sweet taste as well so don’t fear it as a strong tasting vinegar.

Calories level: 30 calories per tablespoon



7. Jaggery

Generally called Gur. This natural sweetener is originated from India which has been used as the main sweetening agent for ages. It is processed without chemicals and comprises of many essential minerals such as iron, calcium, phosphorus, magnesium, and potassium which makes it stand firm in this list of top sweeteners.

Calories level: 35 calories per 10 grams



8. Banana Puree

Bananas are a great source of vitamins B6 and C which makes it great for consumption for health benefits. Also, bananas are rich in fiber and potassium which helps in digestion and acts as a great energy source. Just grind the few bananas to convert it into a puree.

Calories level: 200 calories per cup



9. Fruit Jam

Fruit jam is a great source of nutrition as it is made by fruits like berries, pineapples, mango, oranges and mixed fruits so you get all the benefits of fruits through it. You can make jam at home or buy from the market just keep a check on the sugar levels into it.

Calories level: Depends on the kind of fruit



10. Blackstrap Molasses

Blackstrap Molasses is a natural sugar substitute which is rich in copper, calcium, iron, potassium, manganese, selenium and vitamin B6 which makes it a chronic disease eliminating agent. This is made from raw sugarcane and has many variables.

Calories level: 47 calories per tablespoon





Sugar must be avoided at any cost or condition as it has no health benefit apart from good for tasting. One must choose Natural sugar substitutes as it is the most healthy option for the people who can’t spend a day without a punch of sweetness in life.


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