Are there healthier alternatives to refined sugar?
Sugar is everywhere. It’s hidden in packaged foods, added to drinks and used in everyday recipes. While many people look for “healthier” sugar alternatives, understanding the differences between refined and unrefined sugars can help make informed choices.
The truth about unrefined sugars
“The term unrefined can be misleading because all sugar undergoes some level of processing,” explains Holly Moran, a registered dietitian and certified diabetes care and education specialist at Aurora Health Care. “While unrefined sugars may be less processed than traditional white sugar, they are not completely raw or unaltered. It’s important to understand that they still contribute to overall sugar intake.”
Unrefined sugars, like honey, maple syrup and agave nectar, are often considered healthier because they contain small amounts of minerals and antioxidants. However, Moran says it’s a bit more complex.
“These nutrients exist in such tiny amounts that consuming excessive sugar to gain any benefit would be unhealthy,” Moran says. “For example, it would take over 60 cups of honey to reach the daily recommended magnesium intake.”
It’s best to get essential nutrients from a balanced diet of fruits, vegetables, whole grains, lean proteins and low-fat dairy products.
Natural sweetener alternatives
If you are looking to cut back on refined sugar, these sweetener alternatives may help:
Monk fruit sweetener
“This sweetener is derived from the small fruit native to southern China. Monk fruit sweetener is 100 to 150 times sweeter than sugar, meaning only a small amount is needed,” Moran says.
The sweetener is often sold in granulated or liquid form.
“Since monk fruit has no calories or impact on blood sugar, it’s a popular choice for people looking to manage their weight or blood sugar levels” Moran adds.
Allulose
This sweetener is a newer option on the market. Allulose is a rare sugar, found in dried fruits and wheat.
“Unlike regular sugar, allulose has minimal calories and does not cause your blood sugar to spike,” Moran says.
Allulose is a fan favorite because it functions like sugar when baking – browning and caramelizing.
Moderation is key
“With so many options available, choosing the right sweetener depends on your health goals and taste preferences,” Moran says. “While sugar substitutes, like monk fruit or allulose, can help manage calorie intake, those who prefer traditional sugar should focus on moderation.”
She says the 2020-2025 Dietary Guidelines for Americans recommends limiting added sugar to less than 10% of your daily calories. For someone following a 2,000-calorie diet, this means no more than 50 grams of added sugar per day – about 12 teaspoons.
Making healthier choices
Moran recommends the following to help you sustain a healthy diet:
- Read nutrition labels carefully. Sugar hides in condiments, dressings and even bread.
- It’s great if whole foods like fruit can satisfy your sweet tooth, but don’t deny yourself if you are craving dessert. Instead, practice moderation or opt for lower sugar or sugar-free alternatives.
- Gradually cut back on sugar to adjust taste preferences over time.
“While there is no perfect sugar substitute, making informed choices can support long-term health,” Moran emphasizes. “Whether opting for natural alternatives or simply reducing intake, small changes can make a big impact.”
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