A healthy lifestyle doesn’t mean cutting all sugar. Even medical experts recognize that there’s room for some sweetness in your daily routine. That said, too much sugar is bad for your heart, increases your risk of diabetes and adds quickly to your waistline. One tablespoon of refined sugar has 50 calories!
The Secret to Healthy Living With a Sweet Twist
One option to avoid empty calories is simply to lower the amount of added sugar you eat. Unfortunately, this isn’t always easy, because many manufacturers add sugar to things you wouldn’t believe: spaghetti sauce, bread, bacon, ketchup, etc. Homemade meals are easier to keep low in sugar, though.
Another trick is replacing refined sugar with healthier alternatives that are naturally low in calories. You can’t go crazy with them, but you can have a sweeter life and lose weight at the same time.
The Healthiest Sugar Alternatives
If you think outside the box, it’s not as hard as you may think to reduce added sugars. These days, there are many natural sugar alternatives. Here are the best.
1. Fruit (Fresh or Frozen)
Ditch the sugar and choose these fruits instead the next time you want to sweeten smoothies or oatmeal. Opt for unsweetened cereal or natural yogurt and add fruit for sweetness. Try these delicious superstars:
- Bananas
- Apples
- Berries
- Pineapple
- Pears
- Figs
- Mangos
- Cherries
- Cantaloupe
Health professionals agree that natural sugars in fruit aren’t a problem for your health. You can enjoy them as much as you want. They provide a great source of antioxidants, vitamins and fiber, too. Frozen fruit is almost as rich in nutrients as fresh, so feel free to choose it if it’s less expensive or more convenient.
2. Applesauce (No Added Sugar)
Technically, applesauce is fruit, too, but you use it for sweetening different things. Fruit puree makes an excellent alternative to sugar for baked goods, adding both moisture and natural sweetness. Here are a few possibilities:
- Cupcakes with strawberry puree
- Banana bread with guava
- Cheesecake with passion fruit puree
- Pumpkin-apple coffee cake
- Dark chocolate cake with raspberries
- Carrot cake with pineapple puree
- Real cherry pie
- Strawberry-kiwi dessert pizza
3. Stevia
This natural sweetener comes from the leaves of a plant native to South America. Stevia doesn’t have any calories, and it doesn’t have the negative side effects of artificial sweeteners. If you’re worried about your wallet, you should know that a little goes a long way: Stevia is 450 times sweeter than sugar.
4. Monk Fruit Extract
Like stevia, monk fruit extract comes from leaves — in this case, from a Chinese plant. Monk fruit extract packs tons of sweetness into a zero-calorie package. It also doesn’t affect blood sugar, making it a good alternative for people who need to be careful with glucose levels.
A Balanced View of Sweet Treats
The key to good physical, emotional and mental health is balance. Sometimes, enjoying a slice of apple pie with family and friends is just what the doctor ordered for reducing stress. With the help of natural sugar alternatives, you can indulge your sweet tooth without feeling guilty.