Because of their sweet taste, you can use dates in place of sugar in recipes for energy bars, cakes, and cookies. Furthermore, you can blend them to flavor homemade nut milks and smoothies. Some people make dates into a thick paste, which can be used as a 1-to-1 replacement for refined sugar.

In a week study in people with type 2 diabetes, one group ate 3 dates daily while the other ate none. The date group had significant reductions in total and LDL bad cholesterol, while their HbA1c — a marker of long-term blood sugar control — remained unchanged Replacing sugar with applesauce — or purées of other fruits like bananas — is an excellent way to reduce your refined sugar intake.

Consider this swap in recipes for cakes, cookies, muffins, and breads. All fruits offer health benefits due to their nutrients. For example, mashed bananas are high in folate, manganese, magnesium, and vitamins B6 and C Unlike refined sugar, fruit is generally linked to a variety of health benefits, including a reduced risk of chronic disease and a lower risk of death from all causes If you buy applesauce or other fruit purées from the store, be sure to select unsweetened products with no added sugar.

Yacon syrup is extracted from the yacon plant Smallanthus sonchifolius , which is native to South America. Its sweet taste, dark color, and thick consistency make it somewhat comparable to molasses. Because these sugar molecules are undigested, yacon syrup contains one-third of the calories of regular sugar, or about 1.

However, yacon syrup is less sweet than table sugar, so you may need more to match the sweetness of refined sugar. The fructooligosaccharides in yacon syrup may offer health benefits. For example, these compounds act as prebiotics , which help feed the friendly bacteria in your gut. Plus, some research suggests that yacon syrup may increase feelings of fullness 29 , Plus, eating large amounts — over 20 grams per day — may result in excessive gas, diarrhea, and stomach pain Honey is a thick, golden liquid produced by honeybees.

It contains trace amounts of vitamins and minerals, as well as an abundance of plant compounds that provide anti-inflammatory and antioxidant benefits Yet, the types of plant compounds in honey depend on many factors, including the type of bee that produced the honey and the type of flower the bee was feeding on Honey compounds, such as honey polyphenols, may help modulate inflammation in your body.

Honey also has a slightly lower glycemic index GI than table sugar. These qualities may make it healthier than refined sugar 32 , However, research on these benefits is limited 32 , It contains a small amount of minerals, including calcium, potassium, iron, zinc, and manganese.

Despite having some beneficial nutrients and antioxidants , maple syrup is still very high in sugar. It has a slightly lower GI than regular sugar, but — like any sweetener — should be used in moderation.

Molasses is a sweet, brown liquid with a thick, syrup-like consistency. It contains a handful of vitamins and minerals, as well as several antioxidants. You can use dates, fruit purées, yacon syrup, honey, and maple syrup as alternatives to sugar.

Although these sweeteners may offer limited health benefits compared with refined sweeteners, any sweetener should be used sparingly.

For example, diets high in sugar are associated with an increased risk of heart disease, diabetes, obesity, and fatty liver 1 , 2 , 3 , 4 , 5 , 6 , 7 , 8 , 9. A sugary diet may also damage your oral health by feeding the harmful bacteria in your mouth, increasing your risk of cavities and gum disease 44 , Instead, make an effort to follow a healthier diet, only eating foods high in added sugar sparingly.

A balanced diet that consists mostly of whole, nutrient-dense foods — especially vegetables and fruits — provides the nutrients that your body needs for optimal health. Thus, replacing refined sugar with some of the sweeteners on this list may help you cut back your intake.

Still, instead of focusing on one ingredient like sugar, you should pay more attention to your diet as a whole. Try this today: Instead of trying to cut out added sugar cold turkey, try to reduce your intake over time.

This may help you make long-lasting changes to your diet. Start with your largest source of added sugar. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Diets high in added sugars have been linked to weight gain and chronic health conditions. Here are 6 reasons why added sugar is fattening.

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This article provides a list of the best…. Looking to store your fresh bread before it goes bad? This article explains why to freeze your bread, how to thaw your bread, and potential downsides…. Because it is still crystalized, demerara is ideal for recipes where you are required to cream your ingredients.

Part of the role sugar plays in baking is building structure, and it does so by trapping air. Liquid sweeteners are unable to do this, and can result in a different texture of your baked good.

But it's not going to be the same as what you're used to eating. If you have a box of Sugar in the Raw in your pantry, natural cane sugar can also be used as a one-to-one substitute in baking.

Temple also suggested palm sugar, a milder alternative to coconut sugar, that can be used in the same ratio and manner as demerara.

As far as liquid sugar substitutes go, the list is long, but some easy pantry staples you probably already have include honey, agave, maple syrup, and molasses. Keep in mind that each has a different flavor profile or lack thereof—agave is the most neutral , and that it should complement, not clash with your recipe.

General recommended substitution ratios are as follows:. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content.

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Marissa Wu. Southern Living's editorial guidelines. In This Article View All. In This Article. What To Consider When Substituting For Sugar. Natural Sweeteners. Mashed Bananas Or Applesauce. Raw Sugar. Honey Or Syrup. Was this page helpful? Thanks for your feedback!

According to the FDA, some sugar substitutes are generally recognized as safe GRAS. Sugar substitutes in this category include highly purified stevia extracts called steviol glycosides two brand names: Pure Via and Truvia and monk fruit extracts two brand names: Monk Fruit in the Raw and PureLo.

Sugar alcohols are another class of sweeteners that can be used as sugar substitutes. Examples include mannitol, sorbitol, and xylitol. The FDA has determined that sugar alcohols are generally recognized as safe for use in foods and drinks.

Aspartame is a common low-calorie sugar substitute. It can be found in thousands of processed foods and drinks.

Products that contain aspartame include yogurt, frozen desserts, pudding, dry dessert mixes, chewing gum, and soft drinks. It also can be found in some medicines for example, cough drops and vitamins. Aspartame is one of the most researched sugar substitutes available in the United States.

More than studies have examined its safety. It has been approved by the FDA as a food additive since According to the National Cancer Institute, there is no evidence that aspartame and other sugar substitutes approved for use in the United States cause cancer or other serious health problems.

Medical research studies have shown these sweeteners are safe for most people when used in moderation. Acesulfame K is a no-calorie sugar substitute that is times sweeter than sugar.

Acesulfame K can be found in a variety of processed foods and drinks, including baked goods, candy, frozen desserts, and soft drinks.

It also can be used as a tabletop sweetener. For best results, follow the package instructions when using it this way. More than 90 studies have examined the safety of acesulfame K. According to the National Cancer Institute, there is no evidence that acesulfame K and other sugar substitutes approved for use in the United States cause cancer or other serious health problems.

Saccharin is a low-calorie sugar substitute that was first discovered in Some people may notice an aftertaste when they consume saccharin. This is often eliminated in processed foods by combining saccharin with another sugar substitute.

Saccharin is found in many processed foods and drinks, including chewing gum, canned fruit, baked goods, and soft drinks. For best results, follow the package instructions for using it in your recipes.

Saccharin is approved by the FDA as a food additive. You might remember that saccharin used to carry a warning label that said it was known to cause cancer in laboratory animals. However, there has been extensive research on the safety of this sugar substitute.

In , the U. government removed the requirement for a warning label on foods and drinks made with saccharin. Stevia is a plant-based sugar substitute that has no calories.

Only certain parts of the plant are sweet. Highly purified extracts from the leaves of the plant are called steviol glycosides.

They are to times sweeter than sugar. That is how the term is commonly used. Stevia is found in many processed foods and drinks, such as desserts, chewing gum, baked goods, candy, and yogurt. It is also used as a tabletop sweetener. According to the FDA, steviol glycosides are generally recognized as safe.

Sucralose is a no-calorie sugar substitute. It is about times sweeter than sugar. It is used in thousands of processed foods and drinks. Some examples include soft drinks, juices, sauces, syrups, candy, desserts, baked goods, and canned fruits. It is used in medicines, nutritional supplements, and vitamins.

More than studies have examined the safety of sucralose. According to the National Cancer Institute, there is no evidence that sucralose and other sugar substitutes approved for use in the United States cause cancer or other serious health problems. They are carbohydrates that occur naturally in certain fruits and can also be manufactured.

They get their name because they have a chemical structure similar to sugar and to alcohol. Sugar alcohols are also called polyols. Sugar alcohols are found in many processed foods, including hard candies, ice cream, puddings, baked goods, and chocolate.

They can also be found in chewing gum, toothpaste, and mouthwash. They may be used in combination with another sugar substitute.

If the food contains only 1 sugar alcohol, the name of that specific sugar alcohol is listed. Check the nutrition facts label on a processed food to find the amount of sugar alcohol per serving listed in grams.

If a food has fewer than 5 grams of sugar alcohol per serving, it will likely have a very small effect on your blood sugar level. This means that qualified experts agree the available scientific evidence shows they are safe for use in foods and drinks.

However, you should consume them in moderation. Over the years, there has been much research done concerning the safety of sugar substitutes. The findings of this research support the conclusion that FDA-approved sugar substitutes are safe to use in moderation.

Also, GRAS sugar substitutes stevia extracts, monk fruit extracts, and sugar alcohols are considered safe. This can happen when you consume large amounts of a product such as sugar-free candy. Health experts have debated for years the use of sugar substitutes.

Some say that sugar substitutes are still controversial. If you have concerns, you should talk to your doctor about how or when to include sugar substitutes as part of a healthy diet. Last Updated: May 31, This information provides a general overview and may not apply to everyone.

Talk to your family doctor to find out if this information applies to you and to get more information on this subject. Low-calorie sweeteners LCS are sweeteners that contain few to no calories but have a higher intensity of sweetness per gram than sweeteners with calories—like table sugar , fruit juice concentrates, and corn syrups.

Other names for LCS are non-nutritive sweeteners, artificial sweeteners, sugar substitutes, and high-intensity sweeteners. LCS are found in many beverages and foods like frozen desserts, yogurt, candies, baked goods, chewing gum, breakfast cereals, gelatins, and puddings.

Because LCS are many times sweeter than table sugar, they can be used in smaller amounts to achieve the same level of sweetness as sugar.

People may use LCS in place of sugar to consume fewer calories or less sugar or to better control their blood glucose if they have diabetes or prediabetes. There are six LCS approved as food additives by the U.

Food and Drug Administration FDA. They are all sweeter than table sugar sucrose but contain few or no calories. They include:. Calculations are based on a pound individual. The Nutrition Source does not endorse specific brands. Sugar alcohols, or polyols, are not classified as LCS but have slightly less calories than table sugar.

They do not promote tooth decay or cause sharp rises in blood glucose. Examples are sorbitol, xylitol, lactitol, mannitol, erythritol, and maltitol. They are found in sugar-free candies, cookies, ice cream, beverages, and chewing gums.

They are also used in toothpastes and medicines like cough syrups. In some people, eating high quantities of certain sugar alcohols can cause loose stools or diarrhea. They are absorbed slowly and may cause extra water to be drawn into the intestines.

More research is needed on the longer-term use of sugar alcohols. An observational three-year study found an association between erythritol as an added sweetener and cardiovascular disease CVD events, such as stroke and heart attack, in patients with heart disease or risk factors for CVD e.

It is noted that the researchers only checked blood erythritol once at the start of the study. They further investigated with a separate lab study, and found that exposing human platelets to erythritol increased the risk of blood clot formation.

Erythritol occurs naturally in small amounts in fruits, wine, and beer. But the amount of erythritol used as an additive in low-calorie beverages, ice cream, chewing gums, and candies is much higher. The health effects of LCS are inconclusive, with research showing mixed findings.

Research is also looking at potential differences in effects from the various types of LCS. The following reviews research specific to LCS beverages. Long-term observational studies show that regular consumption of LCS beverages reduces calorie intake and promotes less weight gain or weight maintenance, but other research shows no effect, and some studies even show weight gain.

Different comparisons among studies may also produce different results; for example, was LCS beverage intake being compared with SSBs, juice, or water?

The human brain responds to sweetness with signals to eat more. By providing a sweet taste without any calories, however, LCS beverages may cause us to crave more sweet foods and drinks, which can add up to excess calories. Although hypothetical and not proven in human studies, research is actively looking at proposed mechanisms of LCS beverages that may affect appetite and weight:.

At the University of California-San Diego, researchers performed functional MRI scans as volunteers took small sips of water sweetened with sugar or sucralose.

The use of LCS is associated with perceived health risks such as cancer, partially due to earlier research and policy measures concerning the artificial sweeteners saccharin and aspartame.

However, these findings were disregarded after extensive review. Since then, there have been no large or long-term human studies to indicate a link between LCS and cancer.

A statement from the American Heart Association and American Diabetes Association concluded that when used judiciously, non-nutritive sweeteners including low-calorie sweeteners, artificial sweeteners, and non-caloric sweeteners might help with weight loss or control, and could also have beneficial metabolic effects.

The statement also points out, however, that these potential benefits will not be fully realized if there is a compensatory increase in energy intake from other sources—ultimately saying that at this time there is insufficient data to make a conclusive determination about using non-nutritive sweeteners; more research is needed.

The American Heart Association and American Diabetes Association followed this with a scientific advisory specific to LCS beverages and cardiometabolic health. The advisory outlined the following summary points:. Unpacking WHO guidelines on non-sugar sweeteners.

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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LCS and Cancer? The first connection with cancer was spurred by the Saccharin Study and Labeling Act of , under which the U. This product contains saccharin which has been determined to cause cancer in laboratory animals.

Out of 20 studies in laboratory rats that were given high dosages of saccharin for more than one year, none found an increased incidence of bladder cancers, except one, that used a particular breed of male rat susceptible to bladder infections.

Retrieved 18 February The New Zealand Herald. Archived from the original on 29 August Retrieved 20 September International Journal of Food Sciences and Nutrition. GRN ". Archived from the original on 29 March Retrieved 26 October Archived from the original on 29 July Paul Business Journal.

Archived from the original on 20 June Retrieved 18 December Archived from the original on 6 August Retrieved 6 August Archived from the original on 23 November Retrieved 23 November Live Science.

Archived from the original on 1 January Retrieved 17 May Regulatory Toxicology and Pharmacology. Food Chem Toxicol. Archived from the original on 24 April Yale-New Haven Hospital.

Archived from the original on 29 September Retrieved 25 June IFIC Foundation. Food Insight. Archived from the original on 30 June Yale New Haven Health.

Archived from the original on 23 October Retrieved 6 January Archived from the original on 3 February The Cochrane Database of Systematic Reviews. PMC Food and Drug Administration. Archived from the original on 5 September Nutrition Journal.

Cochrane Metabolic and Endocrine Disorders Group ed. Cochrane Database of Systematic Reviews. Food: The chemistry of its components. Cambridge, UK: The Royal Society of Chemistry. International Journal of Advanced Academic Research. ISSN Archived PDF from the original on 21 September March A systematic review, including meta-analyses, of the evidence from human and animal studies".

International Journal of Obesity. The American Journal of Clinical Nutrition. Journal of the Academy of Nutrition and Dietetics. International Journal of Pediatric Obesity. July Pediatric Obesity. Current Gastroenterology Reports. Retrieved 22 September October Endocrine Practice.

Archived from the original on 27 November National Cancer Institute. Retrieved 17 August International Journal of Clinical Practice. Archived from the original on 10 December Retrieved 26 March April Journal of Public Health. Advances in Nutrition. World Health Organization. Look up sweetener in Wiktionary, the free dictionary.

E numbers — Acid-hydrolyzed vegetable protein. Acesulfame potassium Alitame Aspartame Aspartame-acesulfame salt Dulcin Glucin Hydrogenated starch hydrolysates Neohesperidin dihydrochalcone Neotame NutraSweet Nutrinova Saccharin Sodium cyclamate Sucralose.

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If you have a box of Sugar in the Raw in your pantry, natural cane sugar can also be used as a one-to-one substitute in baking.

Temple also suggested palm sugar, a milder alternative to coconut sugar, that can be used in the same ratio and manner as demerara.

As far as liquid sugar substitutes go, the list is long, but some easy pantry staples you probably already have include honey, agave, maple syrup, and molasses.

Keep in mind that each has a different flavor profile or lack thereof—agave is the most neutral , and that it should complement, not clash with your recipe. General recommended substitution ratios are as follows:. Use limited data to select advertising. Create profiles for personalised advertising.

Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources.

Develop and improve services. Use limited data to select content. List of Partners vendors. Food and Recipes Kitchen Assistant. By Marissa Wu is a writer with a love for home, food, travel, and art stories.

Marissa Wu. Southern Living's editorial guidelines. In This Article View All. In This Article.