Processed Sugar Alternatives
Processed sugars are found in almost all packaged and processed foods. Sodas, cakes, crackers, cookies, cereal, and yogurt can all contain processed sugars, and even foods labeled as organic. These sugars have been linked to inflammation, weight gain, diabetes, eczema, and many other health issues. It’s hard to stay away from processed sugar because they are so addicting and it’s hard to find a recipe that uses a healthier option. Most recipes I come across call for white sugar, which is an ultra-processed sugar that is either derived from beets or sugar cane. White sugar lacks any nutritional value and doesn’t add anything good to your diet but there are a few alternatives that I like to use that are more nutrient-dense and less processed.
These swaps are a healthier option and are all easy replacements when baking. I use them one for one or I try to find a recipe that calls for them specifically. Don’t be afraid to experiment with these different options and trust me the taste and benefits are so worth it.
Organic Coconut Sugar
Coconut sugar has become my go-to sugar alternative. I love its rich flavor and it is perfect as a white sugar substitute. It does have a little bit of a different flavor but after using it a couple of times in baked goods I don’t notice it anymore. It’s also a great option for coffee.
Coconut sugar is made from the sap of the coconut tree, it is minimally processed and full of nutrients. It is rich in antioxidants, potassium, iron, magnesium, and zinc and scores low on the glycemic index. For these reasons alone it is a great alternative to white sugar and can be used as a 1:1 swap in baked goods.
Raw Honey
Raw, local honey is also a great alternative to processed sugars. It is a nutrient powerhouse and packed with so many benefits, including anti-fungal properties, antibiotic properties, aids in digestion, respiratory health, and allergy relief. It is full of nutrients like antioxidants, calcium, magnesium, and micronutrients. I love to add it to tea or warm water when I’m not feeling well. For desserts, I add it to whipped cream and use it to make a caramel sauce. Honey can be sweeter than white sugar so you may need to experiment with taste when using it as a substitute. There are also many recipes already out there that use it as a sugar alternative that you can follow.
Maple Syrup
Maple syrup is another one of my favorite processed sugar alternatives. I love the taste of it and use it in desserts and coffee. Like honey, you can find recipes that already use it and I would start there to get used to substituting with it. Like all of the alternatives listed above maple syrup also contains many nutrients: antioxidants, manganese, calcium, and potassium. It has anti-inflammatory properties and has a lower glycemic index than white sugar.
The above options are my favorite because of the amount of nutrients they contain. I always try to make sure that the foods I am consuming are adding to my nutrient stores, not taking from them. This simple step helps to keep me healthier and gives me more energy. It is a mindset shift to think this way and it takes practice but I hope by sharing these processed sugar alternatives it will be easier for you and your family. Below I’ve listed a few other processed sugar alternatives and if you are looking for more help with switching to more nutrient dense options found at the grocery store check out my Clean Eating E-book.
Other Processed Sugar Alternatives
Other processed sugar alternatives include: monk fruit sweetener, date sugar and black strap molasses.
I’d love to hear if this blog post helps you to make a few healthier swaps. Tag or share on social media @nourishedmommaandco or send me an email at nourishedmommaandco@gmail.com