We all like a little treat every now and then, but people’s intake of refined sugars has increased dramatically in the last 50 years. According to the US Centers for Disease Control and Prevention, the average adult consumes 17 teaspoons of added sugars daily, far above recommended levels. An ideal diet consists of no more than 10% calories from added sugar, which would be 12 teaspoons in an average 2,000-calorie intake.
Many folks already agree with what the data confirms: People eat too much sugar. If you’re looking for ways to cut added sugars out of your diet, read on to learn about some of the best sugar alternatives.
What are sugar substitutes?
Before we get into sugar alternatives, it’s important to clarify that sugar isn’t inherently bad for you. In fact, it’s vital for your health. Your body turns carbohydrates into glucose, a form of sugar, and this is a primary source of energy to keep your body moving and your brain functioning. Despite what some popular diet fads advocate, without carbs and sugars, you may experience health problems and symptoms such as low energy, sleep problems and brain fog.
The goal shouldn’t be to avoid sugar but to consume the right kinds of sugar. Much of today’s American diet consists of added sugars, which are processed and refined to add intense sweetness without much substance. Ultrarefined white sugar and high-fructose corn syrup are common ingredients in sodas, pastries, bread and condiments. These get delivered quickly to your bloodstream without adding other nutritional value along the way. Excessive consumption of these sugars can lead to serious health complications, including high blood pressure, diabetes and fatty liver disease.
You can find the amount of added sugars on the nutrition facts label and ingredients list of any food item. The higher up added sugar is on the ingredients list, the more sugar is in the product. Added sugars go by a lot of different names, such as brown sugar, corn sweeteners, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, malt syrup, maltose and sucrose.
In contrast, natural sugars are unrefined or only lightly processed and found naturally in many foods. Fruits contain fructose, for example, but they’re also high in fiber, providing a balanced combination of nutrients for your body. Honey and maple syrup are naturally sweet but also rich in minerals, vitamins and antioxidants.
There are also various natural sweeteners and sugar substitutes that you can add to food and beverages that provide sweetness without the downsides of refined sugars. Examples of these alternative sugars include sugar alcohols like sorbitol, artificial sweeteners like aspartame and natural sweeteners like stevia.