This post is all about the best natural sweeteners that are actually good for you and can potentially improve your health. If that sounds like a sweet deal to you, (see what I did there) keep reading…
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The Scoop on Sugar
Sugar is villainized in today’s society.
And in some ways, that’s a good thing and in other ways, it’s not.
Simply for the reason that most people are not super knowledgeable in nutrition and what they eat. So, when they hear sugar is bad they think they must stay away from all of it.
Natural sweeteners and fruit included.
When in reality we don’t need to be scared of sugar, we just need to learn to eat the sugars that are good for us and stay away from the ones that aren’t.
On average people consume about 17 teaspoons of sugar every day. That is 2-3 times more than the recommended amount.
And let’s be honest it’s probably the refined sugar and not our wonderful natural sugar super hero’s that people are getting these 17 teaspoons from.
When it comes to sweeteners let’s focus on consuming sweeteners that nature provides us.
Grown from the earth and meant to be consumed by us.
Because even though processed sugars can cause health problems, these best natural sweeteners actually have many health benefits.
Some studies show natural sweeteners like raw honey and maple syrup have anti-inflammatory compounds and even potential anticancer compounds.
Think about that.
We’re told all the time sugar is bad and causes us to become sick, but in reality, if you eat natural sugar, it may actually improve your health.
This post is all about the 5 best natural sweeteners that improve your health.
Processed Vs. Natural Sugar
There are two different types of sugar. There is refined/processed sugar and then there is natural sugar.
Refined sugar is sugar that has been manufactured for consumption. The process starts from a plant source like cane or beets, the sugary juices are extracted and then cooked and processed until they become crystals.
The sugar from this source is called sucrose and is a combination of glucose and fructose.
This type of sugar is added to most processed foods and beverages. Foods like breakfast cereals, granola bars, juices, sodas, flavoured yogurts, and many more.
Pretty much 90% of packaged items in the grocery store with added sugar are full of sucrose.
The bad thing about sucrose is that the body breaks it down very quickly, which causes your insulin and blood pressure to jump through the roof.
It’s digested fast so you don’t usually feel full from food with sucrose and therefore tend to eat more, which can lead to overconsumption and weight gain.
Eating too much refined sugar is related to an increase in obesity and with obesity comes a whole slew of other health problems.
Now we have natural sugars.
Sugars that are found in fruits are known as fructose and in dairy products known as lactose.
When you’re eating these types of sugar it’s normally in its natural form and is accompanied by fiber and other nutrients. This means it takes longer to digest compared to refined sugar.
So, eating the best natural sweeteners won’t spike your blood pressure and cause you to crash like refined sugar would.
Eating some of these natural sweeteners may actually provide anti-inflammatory and antioxidant properties. Plus, they can provide other vitamins and minerals like zinc, iron, and potassium.
What About Artificial Sweeteners
So now maybe you’re thinking okay I should cut back on refined sugars because they aren’t very good for me.
Maybe you think well I’ll just substitute for artificial sweeteners.
Well, let’s go over why artificial sweeteners aren’t a very good option either.
The most common artificial sweeteners are aspartame and sucralose.
Aspartame is in a lot of packaged products. First, most “diet” foods like diet pops are sweetened with aspartame. Also, some chewing gums, breakfast cereals, ice creams, and chewable vitamins.
Sucralose can be in a lot of baked goods, frozen desserts, chewing gums, and other sweetened beverages.
Now these artificial sweeteners may taste great but what they can do to our bodies is not such a great thing.
Some people experience headaches and poor digestion with artificial sweetener consumption and some can even experience depression-like symptoms.
Maybe it’s just me but even if something is “possibly carcinogenic” I’d prefer to not put that into my body.
There isn’t enough research on these artificial sweeteners because they are still very new in the food industry.
Either way, we can be confident that eating natural sweeteners from whole foods has fewer health risks compared to refined sugars and artificial sweeteners.
Best Natural Sweeteners
1. Honey
Honey is a great option for a natural sweetener. It’s rich in nutrients and antioxidants and has antibacterial properties.
Some people have even been known to use it with wound healing.
If you have a sore throat or cough it’s great at soothing it because of its anti-inflammatory properties.
Raw honey is the form that retains almost all of its nutrients. This is because raw honey doesn’t have any additives or undergoes any processing, like being heated or filtered.
Pure honey contains no additives even natural ones but it does go through some processing which means it may be heated and filtered to help reduce crystallization once packaged. During the heating process, some nutrients can be lost.
Natural honey means that it has no added colour, artificial flavours, or synthetic substances but has been processed. Again, losing some of its nutrients.
To enjoy the full range of benefits from honey try and buy raw honey.
Here is a great option if you don’t have any local honey near you:
OneRoot Raw Unpasteurized Honey, 100% Farmed & Packed in Canada (1Kg)
And if you want to try some honeycomb which is also super good for you, check this brand out:
Dutchman’s Gold – Pure Canadian Honeycomb (250gram)
2. Maple Syrup
Maple syrup is another of the best natural sweeteners you can eat because it’s sourced straight from nature.
The maple sap is harvested from a maple tree and then brought to a cooking facility where it is boiled down to pure maple syrup.
When it boils the water evaporates and becomes thicker and sweeter. Just like the maple syrup you know and love.
Here are a few great maple syrups if you would like to check them out:
This brand my family always bought growing up:
Makes Sense Maple Products: 100% Pure, Wood Fired, Canadian Maple Syrup 1L
Here is another organic brand in a smaller container:
Escuminac Extra Rare, Pure & Organic Maple Syrup from Canada. Grade A, Amber Rich Taste. 500ml
3. Dates
Dates are another amazing natural sweetener.
Full of antioxidants and other nutrients dates are great for eating plain or adding to baked goods.
They may also even promote healthy gut health and help lower cholesterol because of the fiber they contain.
You can use them in baking by first soaking them in water for a minimum of 30 minutes to soften. Then blend them to create a puree. You can add this puree to muffins, cookies, etc.
They are a great sugar substitute.
Medjool dates are one of the most popular dates because they are packed with wonderful flavour and have a very soft texture.
Prana – Organic Medjool Dates, Non-GMO (250G)
There are also Deglet Noor Dates which tend to be smaller and even softer than Medjool dates.
Terra Delyssa – Organic Deglet Noor Dates (1Kg)
4. Bananas & Other Fruits
Another one of the best natural sweeteners you can eat or use in recipes is bananas.
This wonderful fruit is a great alternative to sugars in baking.
The great thing about bananas is that as they ripen they become more sweet. So if you have some ripe bananas they can be great for adding to baked goods instead of sugar.
You can also eat dry or dehydrated bananas and other fruits.
These are great alternatives to chewy candies because they give that same texture and chewy feel you crave without all the processed sugar and chemicals.
Plus, when you dry/dehydrate fruits they become even sweeter which can help curb your sweet tooth.
Apricots and mangos are great fruits to eat dried. Try to make sure if you’re buying dried fruit there aren’t any added sugars.
Because many companies will add sugars to their dried fruits. Always check the ingredient list.
Here are some dried bananas:
Miski Organics – Organic Dried Banana Slices, No Sulphites or Added Sugar (140grams)
Dried Apricots:
Yupik Turkish Apricots – No pits, No Added Sugar (1kg)
Dried Mango:
Yupik Organic Mango Slices – No Sugar Added (450grams)
5. Blackstrap Molasses
Blackstrap molasses is another great natural sweetener because it’s full of nutrients.
It’s the byproduct of sugar production, but unlike refined sugar, it retains most of its nutrients. Blackstrap molasses is full of antioxidants, magnesium, calcium, iron, potassium, and vitamin B6.
It’s even believed to potentially reduce stress and arthritis.
Blackstrap molasses is very high in iron which is important for women since we need more iron compared to men because of menstruation.
Now there is also True Molasses which can be used and eaten as well.
True molasses though contains higher sugar content around 70%, compared to blackstrap molasses which has around 45%.
Because of its lower sugar content, blackstrap molasses has become attractive to health-conscious individuals.
True molasses is the form of molasses after the first extraction, so it has a lighter and sweeter taste.
Blackstrap is formed from further boiling. It becomes darker, bitter, and somewhat salty.
Plantation – Blackstrap Molasses, 15oz
Viva Doria – Organic Unsulfured Blackstrap Molasses, 454g, Glass Jar
How To Switch From Refined to Natural Sugar
One of the best and easiest tips to stop eating refined sugar is to remove it from your house.
That is a tip with anything you’re trying to stop eating.
If it’s not in your environment (your house) you’re less likely to eat it. Simply because it’s not there for you to grab and eat!
Genius!
Now you might say well what happens when I need to bake and need that white sugar?
The great thing is that most of these best natural sweeteners we went over in the post you can substitute for any recipe.
Honey or maple syrup are my two go-to’s.
I used honey and maple syrup in these banana protein chocolate chip muffins, and they turned out super good.
Also, you can make a guilt-free delicious honey garlic dipping sauce for your homemade chicken strips.
You would add them to the liquid portion instead of the dry ingredients in recipes.
You can always opt-in for coconut sugar or you can buy some brown sugar.
Brown sugar isn’t as healthy as the other natural sweeteners because it is still considered refined sugar.
Stick to drinking water, tea, and coffee with natural sweeteners or black. And when buying juices make sure they are 100% pure natural juice.
Also when snacking have more whole foods, like fresh fruits and veggies. Or if you want you can always dry your fruits for a fun chewy treat.
Next Steps
Now that you have the 5 best natural sweeteners you can eat them instead of refined sugar.
Next time you make a baked good try and swap the white sugar for honey, maple syrup, or dates.
And when you want a snack try reaching for whole fruits or even dried yummy ones.
There are many ways to still enjoy the sweeter things in life without having all the health risks associated with refined sugar consumption.
Just remember to stick with eating more whole foods or foods in their natural form and you’ll be on your way.
Try these best natural sweeteners in your next meal and let me know which is your favourite!
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