How to Replace Refined Sugar in Your Diet with Healthy Options

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it’s possible substitute white sugar for better alternatives for the body, check it out!

How to substitute refined sugar

Lately, people have started looking for healthier habits. One of the problems is how to replace refined sugar with a better option, since the sweets that we eat the most have this ingredient.

Although the taste is pleasant, white sugar receives chemical additives in its industrialization process, which makes it a food harmful to the functioning of the body. In addition, the fermentation process causes digestion to suffer significant damage.

Refined sugar does not provide any significant benefits to the body. Despite being extracted from a natural product, the chemical procedures responsible for refining and leaving the sugar looking white remove all nutrients present in the cane.

That is not its only disadvantage. The food is highly addictive, as well as being a simple carbohydrate with a very high glycemic index. Refined sugar is capable of increasing weight and causing diseases such as type 2 diabetes, cardiovascular disease and cancer, especially when ingested in excess.

In view of the various damage it has caused, a little over two years ago, the WHO (World Health Organization) reduced the recommendation on sugar consumption from 10% to 5% of daily calories. In a 2000 kilocalories diet, for example, 100 of them could come from the product (equivalent to only 25 g). The good news is that you can substitute sugar for other healthier elements without damaging the taste of food.

Here’s how to replace refined sugar with healthier options:

Honey or cane molasses

By-product of sugar cane, molasses consists of a thick liquid with a very dark color. It is rich in calcium, iron, magnesium, potassium, and vitamin B6. On the other hand, this food helps fight anemia, regulates the intestine, strengthens bones and is excellent for the reconstitution of red blood cells. It can be used in various recipes, always preserving the flavor of the ingredients.


Natural sweetener extracted from a plant, has the power to sweeten up to 15 times more than common sugar. Therefore, with little quantity it is possible to obtain the sweet taste. Stevia has no calories and can be consumed by diabetics. It is a good substitute for white sugar in drinks such as coffees and juices.


Honey, in addition to being tasty, has several essential nutrients for the health of our body, including proteins and mineral salts. It is made by bees from nectar collected from flowers. Honey honey contains vitamins A, B1, B2, B3, B5, B6, C and Biotin. However, for those who want to lose weight, it is necessary to moderate consumption, since the food is relatively caloric.

Apple sugar

Another great option to replace regular sugar is to invest in apple sugar, which, despite being little known, is extremely healthy and can be made at home. It is a way to sweeten recipes and foods, as well as taking advantage of the various benefits of fruit.

To make apple sugar, cut the fruit, remove the seeds, but do not remove the skin. Blend in small batches in a blender or food processor, adding enough water to form a puree. Dehydrate the mixture at 60ºC in an oven and let it cool. Then, mash the dehydrated puree in a blender until it turns into a powder. Store in an airtight container.

Brown sugar

Muscovado sugar is the sugar obtained from the natural concentration of cane broth, without using chemical procedures. The benefits of consuming this type of sugar are precisely due to the fact that it is practically in nature, a factor that preserves their respective nutrients, such as calcium, phosphorus, iron, sodium, potassium, vitamin B5, B6 and folic acid.

These are some of the best options to replace white sugar in the diet, likewise, the importance of reducing sugar consumption in general should also be part of the program of a healthy diet.


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