By Kejal Sheth
Table sugar or added sugar is something that we don’t realize but is bad and harmful for our overall health.
Unfortunately, the number of people with health disorders like obesity, heart disease, diabetes etc. continue to rise. The best way to avoid processed sugar and our cravings is replacing it with some healthy substitutes from natural ingredients or follow the organic route.
Jaggery –
Jaggery comes from either the sap of sugar cane or palm trees and has an aromatic flavor with a blend of molasses. Because it is processed without use of chemicals, jiggery retains many vitamins and minerals such as magnesium, iron, calcium, phosphorous. Jaggery can be easily blended with any food or beverage. Apart from that for people working in high chemical or toxic industrial surrounding jaggery has proven effective to protect them from lung disorders.
Dried Fruits
Dry fruits like black raisins, prunes, apricot, dried plums, goji berries, mulberries, they are packed with natural sugar and minerals needed for a healthy body and strong bones. They are good sources of potassium and soluble sugars. These options are relatively easy dried fruit to digest since they are lowest in fructose.
Dates
Dates are loaded with potassium, iron, copper, magnesium and essential vitamins, also dates help metabolize proteins, fats and carbohydrate. Date puree can substitute 1 cup of sugar in any recipe. Also, date sugar is recommended as a substitute to refined sugar due to the fact it contains nutrients not found in crystallized sugars.
Coconut Sugar
Coconut sugar is a natural sweetener and also it has a lower glycemic load and rich mineral content. Its packed with polyphenols, iron, zinc, calcium, potassium, antioxidants, its versatile and readily available.
Honey
Honey and sugar both are carbohydrates composed primarily of glucose and fructose. Although honey is considered a little better and healthier alternative to sugar as its higher in fructose than glucose, as fructose is more sweeter than glucose so you may be able to use a smaller amount of honey in your food or drink without sacrificing sweetness also it contains trace amounts of vitamins and minerals to have added health benefits.
Many people reach out to so many processed artificial sweeteners which is not advisable as they also have various harmful effects on our health. It’s always a good option to stick to natural food sweeteners over the artificial ones. Though these options may have a better reputation but anything had in excess has adverse effects. If you have any medical complications or any health concerns speak with your doctor or nutritionist about your dietary needs. They can advise you how to have these options and in what quantities.