What can you replace sugar with when dieting? Discover 10 effective solutions!

Why substitute sugar when dieting?

The popular refined table sugar does not provide any benefits to the body other than giving a sweet aftertaste. Although, as is well known, carbohydrates promote increased energy and the production of so-called 'happy hormones', in the case of simple sugars this is a short-term effect. However, it is worth looking at the range of negative consequences that result from its regular consumption in larger quantities:

• promotion of an increase in blood glucose levels
• damage to the teeth by causing decay
• contribution to the accumulation of body fat
• stimulation of the appetite and the desire for high-calorie sweets
• increase in acidification of the body and creation of an acid-base imbalance
• it is one of the main causes for the development of certain diseases, e.g. diabetes, cardiovascular problems

What can you replace sugar with when dieting? 10 effective solutions

Healthy substitutes are an alternative to classic sweeteners. Products in this category are characterised by low calories, a low glycaemic index and a small amount of simple sugars. At the same time, these are products that provide an equally high level of sweetness, thanks to which they perfectly imitate the taste of unhealthy refined simple sugar. Which ones are worth choosing? Here is a list of 10 effective solutions to replace sugar in your diet!

1. Stevia

2. Xylitol

3. Erythrol

4. Molasses

5. Tagatose

6. Agave syrup

7. Maple syrup

8. Date syrup

9. Brown rice syrup

10. Sweeteners (including acesulfame K or sucralose)

It is worth remembering that the above mentioned substitutes should be used in moderation! Although they are healthier than typical white sugar, if used in excess, they can cause stomach disorders such as diarrhoea or flatulence. What's more, diabetics and those in the process of losing weight should check the exact calorie and GI values of each product. This way they can be sure that the product will be suitable for their current eating plan and health.

Can honey replace sugar when dieting?

Honey is one of the most commonly mentioned substitutes for sugar when dieting. Is it really a good substitute? On the one hand, its health-promoting character is hard to deny. Natural and good quality honey is a rich source of various minerals (such as potassium, magnesium, manganese, iron or calcium) and vitamins (such as biotin, folic acid, vitamins A, C and B). In addition, it also contains acetylcholine, which has a valuable effect on heart regulation.

On the other hand, honey turns out to have almost twice the caloric content of regular sugar! Fortunately, the level of sweetness of honey is much higher than that of the unhealthy sugar, which at the same time makes it possible to limit the amount used to create a sweet taste. Used in moderation, it can replace sugar when dieting, but excessive consumption will prove equally detrimental to the body.