Looking for sugar alternatives? We show you how you can replace conventional sugar in a healthy and sometimes even low-calorie way!
It has long been known that refined sugar is not good for our organism and even harms it. And because awareness of healthy eating is growing, sugar alternatives are more in demand than ever.
Even those who follow the low carb or clean eating principle ask themselves what healthy and low-calorie alternatives there are to conventional sugar. After all, our taste buds are wired for sweetness and no one wants to give up sweets altogether. Fortunately, this is not necessary, because there are numerous super tasty – but healthy – sugar alternatives that help us to reduce our sugar consumption!
Sweets make us happy
Even in the low or slow carb diet, sweets are not neglected. After all, nothing makes us happier than a delicious dessert that we treat ourselves to once or twice a week. It’s a way of rewarding ourselves. For this reason, dessert should really satisfy us and make us happy – it doesn’t work without the sweet taste.
Honey, maple syrup, stevia & co: How many calories do common sugar alternatives have?
Instead of normal sugar, it’s better to choose healthy alternatives. They have significantly fewer calories and more positive effects on our bodies than household sugar (approx. 380 kcal per 100 g). Conventional sugar promotes serious diseases such as type 2 diabetes, obesity and high blood pressure.
So that you can leave white sugar behind in future, here is an overview of the most important sugar alternatives and their calorie count :
Coconut blossom sugar: approx. 380 per 100 g
This sugar alternative is extracted from the coconut palm blossom. However, coconut blossom sugar does have a lot of calories – so use it sparingly. By the way: If other palm blossoms are used, this sugar alternative is called palm sugar.
Agave syrup: approx. 310 calories per 100 g
Agave syrup tastes slightly like caramel and is made from the juice of Mexican agaves. This is tapped directly from the plant and boiled down to syrup. The natural sweetener is rich in minerals and trace elements and is great for sweetening creams.
Honey: approx. 300 calories per 100 g
Honey is considered a healthy sugar alternative because it has slightly fewer calories than sugar (sugar: 387 calories per 100 g). Nevertheless, it is no lightweight among sweeteners.
More important than the calorie savings, however, are the healthy ingredients contained in the golden natural product. Honey is rich in vitamin C, vitamin B, calcium, potassium and magnesium. In addition, the bee juice is said to have an antibacterial effect, which is why it is often used as a household remedy for sore throats, for example.
Sugar beet syrup: approx. 290 calories per 100 g
Many people know sugar beet syrup as a spread under the name beetroot. The dark syrup is also really good as an addition to salad dressings (harmonises perfectly with balsamic vinegar) or to overnight oats. In addition, the syrup is a great source of iron and magnesium.
Dates: approx. 280 calories per 100 g
Another great and above all healthy way to sweeten desserts are dates. 100 g of dates have 282 calories. Sounds like a lot at first, but you don’t need more than 3 dates for delicious sweetness. The oriental dried fruits are perfect for creams or yoghurt. Simply put them in the blender and puree them finely. Alternatively, you can sweeten them with other types of fruit, such as ripe bananas.
Maple syrup: approx. 260 calories per 100 g
When it comes to low calories, maple syrup is the secret star among natural sugar alternatives. You can save a whole 35 percent of the calories if you use it instead of sugar. And not only that: maple syrup even contains more healthy ingredients than honey. You can use maple syrup to sweeten classic pancakes, but also other cakes or creams.
Xylitol: approx. 240 calories per 100 g
In many low carb dessert recipes, xylitol is used instead of table sugar. Xylitol, also called xylitol or birch sugar, is a sugar alcohol. Since it is formed naturally, this sweetener can be better utilised than synthetic sweeteners.
The advantage of xylitol: it tastes almost like normal sugar, has hardly any effect on the blood sugar level and also has a tooth-care effect. The downside: xylitol is much more expensive than household sugar.
Note: Pets should never eat products that contain sweeteners like xylitol!
Stevia: approx. 5 calories per 100 g
If you want to enjoy sweets without remorse, you can’t do without stevia. The leaves of the plant, which originates from South America, taste even sweeter than normal sugar, but have no calories and do not cause tooth decay. Sounds like a dream! But stevia has a catch: the plant-based sweetener has an unusual, slightly bitter aftertaste that you can taste.
Tip: The best way to try out stevia is with pancakes. First add just a teaspoon to the batter and fry a pancake to test the sweetness and taste. Then add more stevia powder if needed.
Important note in conclusion: An active lifestyle with a balanced diet and plenty of exercise is still the best way to stay fit and achieve or maintain a healthy weight.