Refined sugar is harmful for your health. Learn about five healthier alternatives to refined sugar for people with diabetes.
A rise in blood sugar level is commonly blamed on refined sugar. But, you don’t have to avoid sugar if you have diabetes. Healthy alternatives to refined sugar might fulfill your sweet tooth without raising blood sugar.
Here are 5 healthier alternatives for diabetics.
Date sugar:
Dry dates are processed into powder to make date sugar. The glycemic index is lower than normal sugar, and it contains vitamins and minerals. It does not dissolve well in liquid, thus it is not suited for all baking and cooking. Ideal for topping porridge, yogurt, or baked goods without sugar dissolving.
Honey:
Honey offers several health benefits and has been used as a sweetener for generations. It boosts immunity with antioxidants and antibacterial effects. Processed honey has a higher glycemic index than raw honey. Honey includes carbs, so eat it in moderation.
Stevia:
Sweetener Stevia is natural. Due to its zero calories and glycemic index, it can replace refined sugar for diabetics. It is sweeter than normal sugar, so a little goes a long way. Stevia is easy to bake and cook with in powder and liquid form. However, it tastes different than conventional sugar, so it may take some getting used to.
Coconut sugar:
Recently, coconut sugar has become a popular natural sweetener. It comes from coconut palm sap. With a lower glycemic index than regular sugar, it does not spike blood sugar. Traces of iron, zinc, and calcium are present.. Coconut sugar can replace normal sugar in baking and cooking in the same ratio.
Maple syrup:
Another natural sweetener diabetics can use instead of refined sugar is maple syrup. Maple sap includes antioxidants and zinc, manganese, and potassium. Maple syrup manages blood sugar better than regular sugar due to its lower glycemic index. It should be eaten moderately like honey due to its carbohydrate content.
Conclusion
Diabetics shouldn’t avoid refined sugar, even though it raises blood sugar. Stevia, coconut sugar, honey, maple syrup, and date sugar are healthier than refined sugar. Stevia has zero calories and a low glycemic index, while coconut sugar contains iron, zinc, and calcium from coconut palm tree sap. Raw honey’s carbs should be eaten in moderation because it has a lower glycemic index than processed honey. Honey has antioxidants and antimicrobial characteristics. Maple syrup is excellent for regulating blood sugar since it contains antioxidants and minerals including zinc, manganese, and potassium. Date sugar, manufactured from dried dates pounded into a powder, has a reduced glycemic index and vitamins and minerals but is not ideal for all baking and cooking.
