The best natural alternatives to white sugar in a balanced diet

Natural sweeteners you should include in your diet right now

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By Rachel

natural alternatives to white sugar

According to several nutritionists, every day we need about 90 grams of sugar. This amount can be achieved with a normal diet. A balanced nutrition therefore excludes sweets and sugary drinks. According to the World Health Organization, the excessive consumption of sugar is the leading cause of dental caries, diabetes and obesity.

An overdose of sugar increases drowsiness (typical after a meal) causes mood swings that lead to an unconscious need to take more sugar, leads to increased irritability, creates discomfort, such as the production of intestinal gas, abdominal tension and alteration of the bacterial flora. The latest scientific research links disproportionate sugar intake to diseases such as cancer, ulcers and some occasional psychological discomfort.

In addition, the harmful effects of white sugar can also be caused by chemical refining; white sugar is treated with chemicals to give it its white color.

Without giving up the sweet taste in your food you can give up sugar that is harmful to your health. We can give you some tips here.

Top 10 natural alternatives to white sugar

Here are some natural sweeteners you can easily integrate in your daily routine, while reducing the amount of sugar you consume.

Whole sugar cane

It is a valid alternative to white sugar in tea and coffee. It looks like a soft and slightly moist paste, and it contains magnesium and potassium and has a liquorice aftertaste.


This excellent natural sweetener has fewer calories than sugar. Honey also has many properties such as; antibiotics, antiseptic, diuretic, laxative, soothing, purifying, detoxifying the liver, anti- anemic and restorative. One of the most recommended natural alternatives to white sugar.


This natural sweetener is extracted from germinating and drying barley and contains maltose, amino acids, potassium, sodium and magnesium. Malt from rice or corn can be used as a syrup.

Maple syrup

This syrup has a low calory count (250 calories per 100 grams) and contains potassium and B vitamins and is good with milk, while making cookies and with pancakes of course.

natural alternatives to white sugar: Maple syrup
Maple syrup is an excellent natural sweetener.

Apple syrup

Rich in vitamins and minerals, apple syrup is very easy to digest, but unfortunately, not easy to find. It is also used in the preparation of oriental pastries.

Agave juice

This juice is made by extracting the sap of a Mexican cactus and it has most of the advantages of honey. Its texture is smooth and sticky and has a neutral taste, which makes it very useful while cooking dishes where you need sweetness and not flavor. In addition, it has a very low glycemic impact and is rich in minerals and trace elements.

Grape juice

During boiling and pressing of grapes cloves, cinnamon and lemon are added, which gives the grapes a distinctive flavor and characteristic. Grape juice does not go well with all food so, it is necessary to pick and choose.


A natural by-product resulting from the processing of sugar cane and beetroot. Molasses contain phosphoric acid, potassium and fiber. It is also rich in B vitamins and minerals.


A natural sweetener that is produced by fermenting rice, the taste is similar to a sweet non-alcoholic Sake. Given its delicacy, its use is recommended in the preparation of desserts, ice creams and drinks.

amazake: natural alternatives to white sugar
Amazake is made from fermented rice.


A sweetener derived from small shrubs of the same name (in its powder form it is not soluble in liquids, unless it is turned into syrup), it is 300 times more effective than sugar and contains no calories. Stevia helps digestion and protects the skin and mucous membranes of the respiratory tract, making it effective in preventing tooth decay. There have not been many studies that look into how safe this product is. As a result its use is limited in Europe; but the European Commission should authorize its future use.

These ten natural products help sweeten your foods and beverages with a lower caloric intake, however, they can have side effects if taken in excessive quantities.

In all things.. moderation!

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