What is the best sugar to eat

The 5 best natural alternatives to sugar

Sugar alternatives have one major advantage: unlike table sugar, they do not contain any “empty” calories. Minerals and vitamins are added to the fruit sugar. But be careful: Even the natural sweeteners are unhealthy if consumed in excess, because sugar substitutes usually contain fewer calories than table sugar, but are still not lightweights (with one exception).

Another advantage of natural sugar substitutes is that they have a greater sweetening power than cane sugar. So you need less sweetener compared to table sugar.

However, it is best not to get used to a taste that is too sweet in the first place. Otherwise you will have to use more and more sugar substitutes in order to still taste sweet. In addition to the five sugar alternatives presented, there are other means to satisfy your sugar addiction: palm sugar, rice syrup, birch sugar, beet sugar, coconut blossom sugar or the well-known sugar alcohols erythritol, xylitol, xylitol and sorbitol.

1. Alternative to sugar: agave syrup

Agave syrup originally comes from Mexico. The indigenous people used the juice of the agave thousands of years ago - as food, but also as medicine. Nowadays it is mainly used to sweeten desserts, muesli, yoghurt, drinks and jams. However, diabetics should use agave syrup sparingly, as it contains a lot of fructose and thus increases the blood sugar level. This also makes it very sweet: 100 g agave syrup (300 kcal) are as sweet as 125 g table sugar.

2. Alternative to sugar: maple syrup

The indigenous peoples of North America and Canada already “tapped” the maple tree: maple sap is extracted through holes in the bark. This is then thickened. One liter of syrup is made from 40 liters of juice. In addition to sugar, it also contains calcium, iron, phosphorus, potassium and protein. These are more minerals than there are in honey. 100 g maple syrup (274 kcal) can replace 130 g household sugar - for example when baking, but also for seasoning soups, sauces and dressings.

3. Alternative to sugar: honey

Honey has almost as many calories (306 kcal per 100 g) as sugar, but it also contains antioxidants and nutrients - for example vitamins B and C, potassium, calcium, iron and magnesium. The natural product is perfect for refining desserts and sweetening cakes. Allergy sufferers should be careful, however, as many types of honey contain bee pollen. Food researchers recommend diabetics: Only eat honey in moderation, as it increases blood sugar levels in the same way as table sugar.

4. Alternative to sugar: stevia

Hardly any calories, not harmful to the teeth, no influence on the insulin level and a sweetening power that is 300 times stronger than that of sugar: the “miracle plant” stevia has also been approved in Germany as a sugar substitute for food for years. Steviol glycosides can be added to yogurts, mueslis, beverages, chocolate and other sweets. Only the slightly bitter taste can bother you.

5. Alternative to sugar: sugar beet syrup

Sugar beet syrup is one of the most famous sugar alternatives. It can be used to season dressings, quark, yoghurt, soups and for baking. The sweetener is created when sugar beets are chopped up, then steamed for hours and then pressed. So one kilo of beet contains 200 g of syrup. Sugar beet syrup scores with many minerals: just 100 g cover around five percent of the daily requirement of potassium, phosphorus and magnesium as well as 15 percent of the daily requirement of iron.