Desserts, cookies, candies, muffins and cakes, and all this without a single spoon of sugar and sugar substitutes.

I think many people had no idea that without sugar, you can cook such delicious things.

First, I’ll write what we’ll use to replace sugar in recipes:

Sweet fresh fruits, vegetables and berries(apples, pears, carrots, pumpkin, grapes, bananas) and puree from them is the best option for replacing sugar.

Dried fruits(raisins, dried apricots, dates, prunes, dried persimmons, dried bananas, etc., not to be confused with candied fruits) - an excellent sweet alternative to refined sugar.

Honey– ideal for sweets that do not require heating to high temperatures. And you can also lubricate or soak ready-made baked goods.

Date paste(dates beaten with water) - a very simple and very sweet option. Suitable for almost all recipes, it is an excellent alternative to honey if for some reason you do not use it. Adds caramel taste and aroma to baked goods. Depending on the consistency, you can make an impregnation for the crust, a filling for a pie or roll, cream, and caramel.

Stevia(stevioside) – honey herb and extract from it, a natural sugar substitute. It is 100-300 times sweeter than sugar, has an anti-caries effect and contains 0 calories. It has a light herbal flavor that is not noticeable when using citrus fruits, spices or heat treatment. In addition to the amazing sweetness of this herb, it also has impressive healing properties. Suitable for any desserts, pastries, drinks. Among the shortcomings - stevia does not caramelize during heat treatment.

Jerusalem artichoke syrup– made from tubers of the Jerusalem artichoke plant and water (sometimes with the addition of lemon juice). Perfectly replaces honey and sugar in baked goods and desserts, drinks, cereals, etc. Has a low glycemic index.

Carob– powder made from the bark of the carob tree, which tastes like sweet cinnamon and cocoa. It has natural sweetness, does not contain caffeine, and does not cause allergies. Used in recipes as an alternative to cocoa, for decorating and sweetening ready-made desserts (for example, from cottage cheese), making chocolate and icing.

Maple syrup, liquid grape sugar, agave syrup - popular, but not the best due to the high fructose content, natural sugar substitutes that came to us from the USA and Canada. Replace honey and sugar in any recipes. It is recommended not to consume them in large quantities.

Table of proportions of replacing sugar with natural sweeteners in baked goods:

Natural sweetener:	To replace 1 tbsp. sugar use:	Note:
Stevia	1 1/2 tsp.	Add about 1/3 tbsp. filler to replace the amount of sugar in the recipe. This could be yogurt, applesauce or other fruit puree, or egg whites. In some cases, you can simply use water or juice. The light herbal taste of stevia is offset by citrus fruits and spices.
Honey, date paste, Jerusalem artichoke syrup	1/2 - 3/4 tbsp.	Reduce the amount of liquid by 1/3. If liquid is not used, add 3 tbsp. flour for every 1/2 tbsp. honey/paste/syrup. Reduce baking temperature by 10°C.
Agave nectar	3/4 tbsp.	Reduce the amount of liquid by 1/3, lower the baking temperature by 10°C.
Maple syrup	3/4 tbsp.	Reduce the amount of liquid by 3 tbsp, add 1/4 tsp. soda

CARROT-PINEAPPLE CAKE.

INGREDIENTS

For the crust:

• 140 g flour
• 70 g walnuts (chopped)
• 2 tsp cinnamon
• 1 tsp baking powder
• 1⁄2 tsp. ground ginger
• 1⁄2 tsp. nutmeg
• 1⁄2 tsp. vanilla
• 2 eggs
• 100 ml odorless vegetable oil
• 2 medium carrots (finely grated)
• 3⁄4 tbsp. fresh pineapple pieces
• 2 tbsp. honey (or 1⁄4 tsp stevia powder)

For filling:

• 400 g high sour cream
• fat content
• 2 tbsp. honey
• 1⁄4 tsp. vanilla

COOKING

1. Preheat the oven to 180°C. Grease a cake pan with a diameter of 18 cm.
2. Mix all dry ingredients in a bowl.
3. Add grated carrots and pineapple pieces to them, mix with a spoon.
4. Separately, mix the butter, honey and eggs (with a fork or whisk).
5. Add mixture to dry ingredients and stir.
6. Pour the dough into the prepared pan and smooth the surface.
7. Bake for about 55 minutes, until toothpick comes out dry. After 45 minutes, check to see if the top is burning, cover with parchment if necessary.
8. Cool the finished cake in the pan for 10 minutes, then turn out onto a wire rack and let cool completely.
9. For the cream: beat all ingredients with a mixer. Cut the cake lengthwise into two halves. If desired, you can lightly soak the crust with orange or pineapple juice.
10. Coat the cake with cream, put the other half on top, coat the top and sides of the cake. Decorate as desired. Let stand in the refrigerator for about an hour to soak.

GINGER “POTATOES”

INGREDIENTS

For 4 pcs. 50 g each

• 200 g dates
• 1⁄2 tbsp. almonds
• 10 g fresh ginger root
• 2 tbsp. cocoa + some for decoration
• 1 tsp food grade rose water* (optional)

COOKING

1. Peel the dates; Peel the ginger and cut it into small pieces.
2. Mix all ingredients, except cocoa and rose water, in a powerful blender (or pass through a meat grinder with a fine attachment) until a homogeneous sticky mass is obtained without pieces.
3. Place the mixture in a bowl and add cocoa and rose water by hand. To stir thoroughly.
4. Using your hands, form thick “potatoes” into sticks, sprinkle the remaining cocoa on top through a strainer and put in the refrigerator for 2 hours.
5. Store in an airtight container in the refrigerator for up to 1 week.

DATE PIE WITH WALNUTS.

INGREDIENTS

• 1 tbsp. chopped pitted dates
• 1/2 tbsp. boiling water
• 1 3/4 tbsp. flour
• 1 tbsp. chopped roasted walnuts
• 3/4 tsp. soda
• 1/4 tsp. salt
• 1 egg
• 3 tbsp. honey or maple syrup
• 1/4 tbsp. odorless vegetable oil
• 4 tbsp butter
• 2 tsp apple cider vinegar
• 2 tsp vanilla extract

For the glaze you will need:

• juice of 1⁄4 lemon
• 1 tbsp. honey

COOKING

1. Pour boiling water over the dates and leave for 10 minutes.
2. Preheat the oven to 160°C.
3. Mix all dry ingredients, reserving 1⁄4 tbsp. nuts for decoration.
4. Blend the dates and water in a blender to a paste consistency. Add all other wet ingredients and beat again.
5. Using a spoon, combine the dry and wet mixtures and mix.
6. Pour the mixture into a silicone mold (or a regular one lined with parchment paper) and smooth it out.
7. Bake for about 40-45 minutes, check with a toothpick for doneness.
8. Cool the cake completely in the pan. Then remove and pour glaze (lemon juice mixed with honey) on top. Garnish with remaining nuts and serve.

Berry cashew cake

INGREDIENTS

for the crust

• • • 1 tbsp. oatmeal
    • 1 tbsp. cocoa
    • juice and pulp of 1 orange (remove membranes)
    • 7 dates

For filling

• • 280g cashews (2 tbsp), soaked overnight
  • 3 tbsp. l. honey
  • 1 tbsp. l. lemon juice
  • 3⁄4 tbsp. water
  • 2 tbsp. l. coconut oil (or more cashews, or less water)
  • 1 tbsp. any berries (fresh or frozen)

COOKING

1. Cover a transparent mold with a diameter of about 18 cm with cling film (so that the edges hang down).
2. Mix all ingredients for the crust in a blender.
3. Place the dough on the bottom of the pan and spread evenly.
4. In a clean blender, beat all ingredients for the filling, except berries, until smooth, creamy and homogeneous. Check for sweetness.
5. Place the cream in a bowl and stir in the berries by hand. Leave a few pieces for decoration. If you are using frozen berries, defrost them first and drain off any excess juice.
6. Place the finished filling in an even layer on the base.
7. Place in the freezer overnight.

It belongs to carbohydrate products that can quickly saturate the body with the required amount of energy. There are several varieties of it:

1. Reed;
2. Beetroot;
3. Palm;
4. Maple;
5. Sorghum.

They all differ in caloric content and the presence of different amounts of useful vitamins and microelements. People suffering from diabetes who are planning to lose weight should consider replacing this product with something more suitable and gentle for the body.

Benefit

The positive properties of sugar appear when its consumption does not exceed the maximum permissible limits. The following benefits of the analyzed product are highlighted:

1. The high carbohydrate content is processed into the necessary energy for humans;
2. Glucose nourishes the brain;
3. Helps normal liver function.

Why is he dangerous?

Excessive consumption of sugar can lead to the following negative consequences:

• Increases body weight;
• Reduces the body's protective functions;
• Accelerates heartbeat processes, increases blood pressure;
• Negatively affects the skin, making it older and lifeless;
• Does not allow B vitamins and vitamin C to be well absorbed;
• Leads to the development of atherosclerosis;
• Deteriorates the condition of tooth enamel;
• It is addictive, causing anxiety and the development of diabetes.

Daily norm

This indicator depends on many factors (height, weight, gender, age, presence of diseases), so it is impossible to give a definite answer to this question. According to numerous studies, the daily intake for an adult man is 9 teaspoons, for women - 6 teaspoons.

IMPORTANT! The daily norm is made up not only of the sugar that you put in tea or coffee, but also of the amount that is present in desserts, main courses, and sauces.

People suffering from diabetes or on a diet should avoid sugar altogether. Various substitutes will come to the rescue here. Their goal is to diversify the taste of food and bring pleasure from its consumption.

Poll: Do you consume a lot of sugar?

Healthy sugar replacement products

When choosing an alternative to sugar, you need, first of all, to know about its positive properties, remember that excessive amounts of it will also not bring benefits. In everything you need to adhere to measures and follow the recommendations of specialists. Be sure to pay attention to the glycemic index. It shows how quickly carbohydrates are digested and blood sugar rises. The lower its content, the better.

Honey

It is considered a natural sweetener, widely used in folk medicine to combat various diseases. Contains many useful vitamins and minerals, the amount of which may vary depending on the type of honey. Choose the product you are analyzing with the lowest glycemic index (its maximum number is 100 units). Let's look at its indication in some types of honey:

• Linden - 55 units;
• Eucalyptus - 50 units;
• Acacia - 35 units;
• From pine buds - 25 units.

IMPORTANT! Characterized by high calorie content, honey is not recommended to be consumed during weight loss. In addition, you need to know that when heated, almost all the beneficial properties of honey disappear.

Cane sugar

Has a brown color. It is obtained from sugar cane. After undergoing minimal cleaning, it does not lose its content of beneficial vitamins and minerals. When buying the product in question, you need to be careful, because quite often ordinary white sugar is simply tinted with dye and sold under the guise of cane sugar.

Maple syrup

This syrup can be obtained from sugar maple. Enjoys wide popularity in the West. It is added to drinks, baked goods, and also in many syrups for fish and meat dishes.

Jerusalem artichoke syrup

It is obtained naturally from the earthen pear. It has a beautiful yellowish color. The composition includes useful vitamins and microelements. It is characterized by a very low glycemic index, therefore it is allowed for diabetes.

Stevia

It is a South American plant known as honey grass. It is brewed and a sweet drink with a slightly bitter aftertaste is obtained.

IMPORTANT! If you add too much stevia, the bitterness will ruin the taste of the drink.

Its advantage is that this herb is low in calories (only 18 kcal per 100 g) and is healthy because it contains B vitamins, vitamin E, PP, C, D, copper, zinc, and tannins. Used for the following purposes:

• During diabetes;
• To normalize the functioning of the gastrointestinal tract, for constipation;
• Introduced into the diet by those who want to get rid of extra pounds;
• Boosts immunity;
• Improves the functioning of the thyroid gland, liver, kidneys and heart;
• Calms the nervous system, normalizes sleep;
• Reduces high blood pressure.

Of the entire plant, only the leaves are used. They are placed in a cup and poured with boiling water to obtain a sweetish liquid.

Maltose molasses

It is made from corn flour. Then a little water and malt are added to it. Heat to a temperature of almost 60 degrees and wait until the substance thickens. The final product is a yellow, viscous, viscous, sweet mass with the smell of malt.

Xylitol and sorbitol

These substitutes are natural products. Xylitol is obtained from cotton, corn cobs, and wood. Its sweetness is in no way inferior to sugar. Its glycemic index (like sorbitol is 9 units).

Sorbitol is found in seaweed and corn starch. Compared to white sugar, it is practically not sweet. That is why, in order to achieve the required concentration, you will have to add quite a lot of sorbitol.

This is bad for people who follow proper nutrition and those who are on a diet, because 100 g of sorbitol contains 200 kcal.

ATTENTION! Scientists claim that xylitol and sorbitol, when used regularly, can cause harm to the body, disrupting the functioning of the urinary and digestive systems, and increasing body weight.

Agave syrup

Has an extremely sweet taste. Has the same amount of calories as white sugar. Used to replace sugar in dishes. However, this product must be used with extreme caution, since it has a number of contraindications:

1. Prohibited for pregnant women because it can cause miscarriage;
2. It is also not recommended for people planning to become pregnant, because the analyzed syrup is sometimes used as a contraceptive;
3. It contains a significant amount of fructose, so a number of scientists generally consider it of little benefit to the body.

How can you replace sugar with a healthy diet?

Proper nutrition involves replacing sugar in a way that is not harmful to health. The most suitable natural ingredients in this case are dried fruits, berries, fruits, and honey. They contain fructose, which is harmless to the body.

Dried apricots, dates, cranberries, figs and raisins

To saturate your body with sugar, you should try to eat two or three fruits per day. Cottage cheese will help make them even more useful. It is often added as a filler inside fruits or mixed with them. In addition, 2 teaspoons of honey would be a worthy replacement. They are also recommended to be mixed with low-fat cottage cheese or eaten pure, washed down with warm tea.

IMPORTANT! Most often, people cannot give up sugar due to psychological dependence, so this should be done gradually, gradually introducing other foods into the diet. Otherwise, you can go back to eating even more sugar.

Replacement of sugar for weight loss and dieting

To get rid of extra pounds, but at the same time not deprive yourself of the pleasure of sweets, you need to correctly replace the sugar we are used to with not only tasty, but also healthy products. Preference should be given to berries, fruits, and stevia. Honey and dried fruits can also be part of the diet. They should be consumed in minimal quantities because they are high in calories.

Alternative to sugar for diabetes

The most suitable substitute for diabetes of all types is stevia and Jerusalem artichoke syrup. In the first or second degree of this disease, you are allowed to eat one tablespoon of honey per day.

ATTENTION! Diabetics are strictly prohibited from introducing into their diet that type of honey that contains a lot of sucrose (after a while, honey begins to crystallize).

In addition, we should not forget about artificial substitutes. These include aspartame, saccharin, cyclamate. Sold in tablets, they do not affect blood glucose levels. The danger of this alternative is that excessive consumption can lead to the development of tumor diseases.

The latest development by scientists involved in the issue of replacing sugar in diabetes is the appearance of sucralose. It is obtained from white sugar, which undergoes special processing beforehand. Sucralose is not absorbed into the blood, is not absorbed by the body, does not affect metabolic processes, and is absolutely safe for it.

How to replace sugar in baking

There are quite a few ways to replace sugar in baked goods. Some of the most useful are dried fruits: dried apricots, pineapple, prunes, figs, dates and others. They are added whole and chopped. Their only disadvantage is that they are high in calories.

Maltose molasses and maple syrup are considered excellent sweeteners. They are added to cakes, pancakes, pies and other flour dishes. As for honey, when using it in the test, you must know whether you are allergic to this beekeeping product. In addition, the honey content limits the temperature during baking. If it exceeds 160 degrees, then the cake or other dessert may turn out to be raw even after a long period of time.

Replacing sugar in tea or coffee

You can sweeten tea or coffee with a minimal amount of honey, stevia, fructose and saccharin. It is important to remember that when giving up sugar in drinks, you should not consume a lot of sweet cakes and pastries that contain a lot of granulated sugar. In this case, the body will still receive its previous daily portion of sweets.

Undoubtedly, sugar is a tasty product that brings a lot of pleasure while consuming it. However, once you understand how much harm it can cause to the body when we eat it in large quantities, you begin to think about various substitutes. It is sweeteners that contain many vitamins beneficial to the body that are not found in regular sugar. They can be added to dough, drinks, or used in their pure form, bringing joy to both healthy people and those who have problems with blood sugar levels.

A long time ago, everyone became accustomed to talking about the dangers of sugar. Moreover, usually we are not even talking about the possibility of acquiring extra pounds. It is known that the habit of systematically consuming this refined product is fraught with an increased risk of developing heart and vascular diseases, metabolic disorders and a weakened immune system. Sugar can also cause premature skin aging and acne. Experts say that if you give it up for at least a week, then after this time the changes will be very noticeable.

But not everyone knows how to replace sugar. Many fear that excluding this harmful product from the diet and using substitutes instead may have some negative consequences for the body. How to replace sugar without harm to health? Here's how experts answer this question.

About the dangers of sugar

Sugar is classified as a carbohydrate, considered a valuable nutrient that provides the body with essential calories. It is known that a teaspoon of sugar contains 16 kcal. The product is available in the form of sand, candies, and also comes in lumps. Used: in semi-finished products, confectionery, baked goods, preserves, jams, as well as in sauces, marinades, etc.

Regular sugar has the ability to be quickly absorbed into the bloodstream, which leads to a sharp rise and then a decrease in blood glucose levels. The consequences of this include the appearance of extra pounds, as well as an increased risk of developing diabetes. In addition, sugar particles remaining on the teeth turn into an excellent breeding ground for bacteria, which provokes the occurrence of caries.

In view of the above, nutritionists advise consuming no more than 10-12 teaspoons of sugar per day, including not only the white powder poured into coffee or tea, but also the sugar contained in all food consumed. The American Heart Association recently cut this norm by half: women are recommended to consume up to 6 teaspoons of the harmful product per day, and up to 9 for men.

How to replace sugar? About “fast” and “slow” carbohydrates

Some people think that if instead of sugar there is fructose, honey or other sweeteners, then improved health and weight loss will certainly follow. Those who want to improve their health and gain a slim figure should know that many possible sugar substitutes are no better than this so-called. white poison, and sometimes much worse.

According to nutritionists, salt is still necessary for the body, albeit in small quantities, while sugar is a completely useless product. Some people mistakenly believe that sugar stimulates the brain. Experts clarify that the brain needs glucose to function effectively. There would be more health benefits if it were obtained from “slow carbohydrates”. During the session, students or mental workers should replace sugar and desserts in their diet with brown rice, cereals (except semolina), whole grain flour products, vegetables and fruits (unsugary, for example, apples). This can ensure a uniform rise and stabilization of blood glucose levels.

“Fast carbohydrates” (chocolate, sweet pastries made from wheat flour) contribute to the fact that glucose levels can instantly soar and just as quickly fall again, after which the body will require a new portion of food. This is precisely the harmfulness of sugar. It is definitely harmful for those who are trying to lose weight or trying to avoid gaining excess weight.

Why are we craving sweets?

Nutritionists believe that there are two reasons why a person is drawn to sweets. Firstly, this happens when the body is hungry and needs to get a portion of energy. Often “fast carbohydrates” are used for this. Experts recommend approaching this situation consciously and snacking on something healthier. Secondly, this happens during times of stress: a person “eats” experiences or replaces himself with treats with something that he really lacks.

If in both situations a person remembers the dangers of sugar and wants to replace it, he should at least know what can replace sugar with, guaranteed without harm to health.

Natural sweeteners: honey

Is it possible to replace sugar with honey? Nutritionists answer this question unequivocally in the affirmative. Honey is a popular product traditionally used by people looking for a sugar substitute. It is rich in vitamins and microelements, in addition, it has a multifaceted taste. Honey is much sweeter than sugar, and it does not rob the body, unlike refined sugar, which is devoid of any beneficial substances.

Not everyone can replace sugar with honey: some people don’t like its taste, some (especially children) are provoked by beekeeping products allergic reactions, diabetics cannot consume honey because it contains glucose. But for healthy people who love honey, replacing sugar with it would be the most reasonable decision. The high calorie content of this product should not be scary - it is too difficult to overeat. But you should still remember about moderation.

Can honey replace sugar in baked goods and desserts, or as an additive in coffee or tea?

Unfortunately, it is not. Today, in various sources you can find many recipes that recommend adding it, for example, to cake dough. Experts do not advise doing this, since at t > 40 °C the product loses its bactericidal properties, enzymes are destroyed, and the aroma and taste deteriorate. If honey is heated to t = 60-80 °C, there is a sharp increase in the content of hydroxymethylfurfural, which is a poison that is almost impossible to remove from the body. Infrequent consumption of hot tea with honey is unlikely to reach dangerous concentrations of this substance. But is it worth trying to replace sugar with honey, knowing that when the product is heated, all its benefits are lost?

Where can you still replace sugar with honey?

You can use it in fruit desserts that do not require heating. You can also eat honey as a bite with warm tea; spread on toast; use as an additive to cheesecakes, pancakes and pancakes.

About powdered sugar

Those who like to spend time in the kitchen sometimes face the question: is it possible to replace sugar with powdered sugar? Experts say that the calorie content of powdered sugar is quite high: 100 g of this product contains 335 kcal. Therefore, when adding it to baked goods, the energy value of the dish increases many times over. This must be remembered by those who strictly monitor their weight.

Often, novice cooks seeking to reduce the calorie content of foods ask: how can powdered sugar be replaced with sugar? Here is the data from the table of measures. Fits:

• in 1 regular glass: granulated sugar - 230 g, powdered sugar -200 g;
• in one article l.: granulated sugar - 25 g, powdered sugar - 22 g;
• in one teaspoon: sugar - 10 g, powdered sugar - 8 g;
• in a thin glass: granulated sugar - 200 g, and powdered sugar - 180 g;
• in a faceted glass: granulated sugar - 180 g, powdered sugar - 140 g.

A 100 g portion of granulated sugar fits into 0.51 cups, or 8.23 ​​tablespoons. A similar portion of powdered sugar is placed in 0.76 cups, or 12.12 tablespoons.

About stevia and stevioside

Perhaps the best answer to the question of how to replace sugar is the recommendation to use stevia instead of a refined product. This “honey grass” is characterized by high sweetness, extremely low calorie content and, in addition, it has no contraindications for use. Dried stevia is added to tea, a decoction of its leaves is used in desserts and baked goods, as well as in the preparation of all kinds of cereals. Stevia infusion can be stored in the refrigerator for a week. For those who do not want to bother with dried herbs, you can use stevioside - an extract of stevia (available in the form of tablets or powder).

Sweet syrups

Those who want to lose weight often ask the question: what can replace sugar in baked goods, for example, in charlotte? What about tea and coffee lovers? What is the best way to replace sugar in these drinks?

It is not recommended to heat honey, and stevia, with all its advantages, is considered by many to be somewhat specific. Experts advise trying to use sweet syrups instead of sugar, which are obtained by boiling fruit juices or other liquids of plant origin until thickened. Syrups have a rich taste and a much more complete composition than sugar. Sold in health food stores.

Most used

For those looking for an answer to the question of how to replace sugar, experts suggest using the list of syrups (far from complete) that most successfully replace this product:

• agave syrup;
• Jerusalem artichoke syrup;
• grape;
• date (other name: date honey);
• barley malt extract;
• maple syrup;
• carob syrup.

About “healthy” sweets

Often, in response to the question of whether it is possible to replace sugar with one product or another, nutritionists advise thinking: is there enough sweet fruit in the diet? Experts recommend paying less attention to advertising that offers to taste the “real, fruity” taste of a new candy bar, cookie or candy. These delicacies are nothing more than a fruit surrogate. The body does not need sugar, but glucose and fructose, which are found in natural sweets.

According to nutritionists, everyone who wants to lose weight or get healthier and is wondering whether it is possible to replace sugar with some other product should eat themselves and teach their children to eat pears, apples, bananas, grapes, peaches, apricots, melons, berries, watermelons . Today, even in the winter season, supermarkets offer a rich assortment of fruits. To those who consider products in stores to be filled with “chemicals,” one can argue: are cookies, sweets or cakes really healthier? As an option, you can prepare your own dried fruits in the summer from fruits collected with your own hands at the dacha.

About fruit juices

Apple and pear juice can be used by those who are wondering how to replace sugar in baking. These products can sweeten any dessert (cookies, cream, cake). Juices are an excellent option for diabetics because they do not contain glucose. Those who do not have such health problems can also drink or add grape juice to baked goods.

About dried fruits

Dried fruits are a wonderful substitute for artificial sweets during the cold season. Raisins and dates have a vibrant flavor and are used as a dessert on their own or as a sweetener. Nutritionists also recommend adding dried apples, bananas, and dried apricots to your diet. It is better if the fruits are grown in your own garden and dried yourself, but store-bought ones are also suitable. The main thing is that they do not contain any additives. Nutritionists warn: candied fruits on the shelves (fruits that are boiled with sugar) usually have dyes and do not provide any health benefits.

bitter chocolate

Real dark chocolate does not contain dairy products and contains minimal amounts of sugar. It is this delicacy, according to nutritionists, that can be enjoyed with health benefits. Today, dark chocolate is presented on store shelves in a wide range, which allows you to increase the cocoa content in the product gradually, reducing the amount of sugar in it.

What other “healthy sweets” are there?

In stores, unfortunately, so far only in the departments for diabetics, if desired, you can buy marmalade, marshmallows, fruit and nut bars without sugar. Nutritionists advise trying them. At first, they may not seem as sweet as regular cakes or candies. But gradually the receptors adapt to them and get used to the perception of a softer, natural taste.

Other types of sugar

Alternative types of sugar are not recommended for diabetics because they contain sucrose and, like regular sugar, they increase blood glucose levels. And yet, any unrefined sugar, due to the fact that it is not subjected to multi-stage chemical processing, retains many useful minerals in its composition.

Brown cane sugar

It is obtained by boiling cane syrup until it becomes thick. It will not bring any particular benefit to the body: although, compared to regular sugar, it is less sweet, it has almost the same calorie content. Due to the fact that this unrefined product is very attractive to a variety of pests, it is usually treated with synthetic poisons containing arsenic, which do not disappear over time. Brown sugar is more expensive than regular sugar. Taste qualities are not much higher. In addition, you can often find a fake in stores - white sugar tinted with molasses.

Gur and jaggery

Gur is cane sugar, jaggery (jagre) is its palm counterpart - raw. An Indian product with a golden-brown color is recommended for use by Ayurveda. Thanks to its manufacturing technology, it retains a maximum of minerals and vitamins. Sugar tastes like Korovka candy or honey. You can add jaggery to tea, coffee, as well as desserts and baked goods.

Coconut sugar

Sometimes it is confused with palm tree. The main component is sucrose (75%), contains a small amount of glucose and fructose. Rich in microelements and vitamins. It is an excellent alternative to regular sugar.

Sweeteners: fructose

Nutritionists warn: uncontrolled consumption of sweeteners can be even more harmful than consumption of regular sugar. One of them, fructose, is recommended for diabetics. The product dissolves well in water, does not increase blood sugar levels, is sweeter than regular sugar, and is not harmful to teeth. But we should not forget that fructose is a concentrated fruit sugar. When consuming even a large amount of fruit, the body receives a low dose of natural fructose. When using a concentrated sweetener, it is easy to “overdo it”. Fructose has the same calorie content as sugar and is unlikely to help you lose weight. It quickly turns into fat reserves in the body, because Only some cells absorb it directly.

Those who are interested in how fructose can replace “white poison” in baked goods and other dishes should familiarize themselves with the proportions: the sweetness of fructose exceeds the sweetness of sugar by 1.5-2 times, accordingly, it should be added to the dough in a smaller volume: instead of 3 spoons - one and a half or two.

About xylitol and sorbitol

Like fructose, these products are natural sweeteners and are easily absorbed by the body. Nutritionists consider them safe, however, it should be remembered that sorbitol and xylitol are as high in calories as sugar, so it makes no sense for those who want to lose weight to replace “white poison” with them. Suitable for diabetics.

Sucralose

Sucralose is a relatively new sweetener that has proven itself quite positively so far. Nothing is known about the harmful effects on the body of consuming this sweetener. About 600 times sweeter than sugar. Accordingly, the product can be added to food in small quantities.

About artificial sugar substitutes

These include: sucrasite, aspartame, acesulfame potassium, saccharin, sodium cyclamate. All these substances are low in calories and much sweeter than sucrose. However, research has shown that they have many harmful side effects on the body. There is a wide list of contraindications to their use. Thus, aspartame is not recommended for use if you have phenylketonuria; in addition, the product should not be heated. Saccharin is considered carcinogenic. In the USA and EU countries, sodium cyclamate is prohibited: when this substance enters the body, it turns into cyclahexylamine, about which science does not yet know enough.

Acesulfame potassium and sucrasite contain a whole list of harmful substances, consisting of methyl ester, aspartic acid, fumaric acid. It is recommended to use these substitutes in limited quantities.

Finally

There is no clear answer to the question of what is the best substitute for sugar. Ideally, the diet should include sufficient amounts of sugar-containing fruits and vegetables. The carbohydrates that enter the body from them, unlike sugar, are not harmful to health. Among healthy sweets, as already mentioned, honey, dried fruits, stevia and some plant extracts are highly appreciated by experts. However, nutritionists advise remembering: everything is good in moderation. The benefits of even such a popular medicinal product as honey can be negated by allowing yourself excesses. Be healthy!

Raisins are rich in antioxidants and fiber and can be an excellent substitute for sugar in baked goods. Try adding it instead of sugar, for example, to a cupcake, after grinding it in a blender.

2. Maple syrup

The benefits of maple syrup are many. Take for example the fact that this is a natural product that is produced from plant juice and contains more than 50 types of antioxidants, and it will also perfectly complement porridge and pancakes in the morning.

Be careful when choosing syrup. Many manufacturers today create an artificial product that has nothing to do with real maple syrup.

3. Lemon

It may not taste all that sweet, but it's just right for the brain. He can easily recognize the glucose he needs in lemon juice.

4. Honey

Say thank you to the bees for this incredibly sweet, yet very healthy product. Stir a spoonful of honey into black tea and enjoy the taste of meadow flowers, as well as the benefits of antioxidants. In addition, honey mobilizes the body's protective functions, helps boost immunity and cure colds.

5. Applesauce

An excellent alternative to high-calorie and unhealthy sweets and cookies for tea. A couple of spoons of puree will add brightness to your morning oatmeal, and if you add a couple of pinches of cinnamon and ground nuts, you’ll get an almost complete dessert.

6. Cinnamon

Season your morning cup of coffee with cinnamon and you will feel not only a surge of energy, but also how the need for sugar disappears. This spice adds not only piquancy, but also a subtle sweet taste, and in addition improves immunity and eliminates excess calories.

7. Cranberry

These small and tart berries will help cure colds and add a pleasant, low-calorie sweetness to baked goods.

8. Dates

Dates have a low glycemic index and at the same time a rather viscous consistency. As a result, they can become an ideal base for testing homemade fruit and cereal bars. Such sweets will not only be harmless, but will also satisfy the needs of even the biggest sweet lovers.

9. Grapefruit

A lot of vitamin C, an unusual slightly bitter taste and bright color - grapefruit has everything it needs to replace syrups in cocktails with its fresh juice.

10. Milk

The natural sugar in milk can add a hint of sweetness to your morning cup of coffee. So think twice before putting refined sugar in there.

11. Banana puree

Banana puree would look great in baked goods. It will give buns and muffins a sweet tropical taste and will more than replace sugar. Yes, most likely with it your muffins will not be particularly fluffy, on the other hand, and your waist will remain within reason.

12. Agave nectar

The Aztecs tasted agave nectar hundreds of years ago and called it “the gift of the gods” for its sweetness. Golden and viscous, it is very reminiscent of honey in appearance and also goes well with tea. The only thing, remember that you can only consume agave nectar in moderation - agave has a high fructose content.

13. Frozen fruit juice

A well-known alternative to ice cream that is impossible not to remember. The best summer dessert you could ever imagine.

14. Erythritol

Erythritol is a so-called polyhydric alcohol, also known as a sugar alcohol, and is found in many fruits. Today it can be purchased as a white powder with only 0.2 calories per gram. It is, of course, not as sweet as sugar, but unlike it, it does not damage teeth and is well suited for low-calorie baking.

15. Unsweetened cocoa powder

Stir a little unsweetened cocoa powder into a glass of hot water or skim milk for the perfect drink for an evening with a blanket and a book. By the way, this cocoa milk is also suitable for making porridges and desserts.

16. Stevia extract

Stevia extract is a natural sweetener obtained from the Stevia rebaudiana plant, native to South and Central America. OH is 300 times sweeter than sucrose, but unlike it, it contains no calories and does not affect blood glucose levels.

17. Coconut sugar

Coconut sugar is made from the sap of coconut flowers. It is sold in paste or granule form, so it is suitable for both drinks and cooking. In addition, it is rich in potassium, which is responsible for the strength and excellent condition of our bones.

18. Brown rice syrup

This buttery, nutty syrup is ideal for making fruit and nut bars and sweet breads. Try adding it to pancakes or pancakes - you will definitely like the result.

19. Lime

Like lemon, lime goes great with tea. It will also liven up a simple glass of water or soda, turning it into a juicy lemonade. Also try using lime as a dressing for salads and fish.

20. Balsamic glaze

Balsamic glaze is made from grape must. Many companies sell it already mixed with various fruit additives, for example, figs. Completely natural and at the same time sweet, it ideally complements fruit salads and is suitable as a topping for desserts.

WHAT TO REPLACE SUGAR IN BAKING? I’ll tell you honestly, I don’t really like this topic, because sometimes you just need to add sugar and that’s it, otherwise you won’t get what you need. But for some people this question is fundamentally important and they can’t have sugar at all, but everyone wants something tasty :) Let’s get started :) I will write to you about my experience, but I will look forward to your ideas in the comments. 1. In biscuits (those without eggs) and muffins, sugar can be replaced with bananas and other fruit purees - apple puree, for example. Of course, it won't be as sweet, but it won't be bad. Be sure to keep in mind that fruit puree is an additional liquid and you need to add a little flour to get the desired dough consistency. 2. Dried fruits. This works especially well in all sorts of cookies, and even in cupcakes, where there are a lot of raisins; sugar, as such, is not required, because the raisins are sweet. Dates are generally very sweet: it’s great to use them to make all sorts of healthy sweets and even a lean cream for a sugar-free cake: beat the dates into a paste in a blender, add a little melted coconut oil, you can add cocoa or carob if you want chocolate cream. You can add a couple of bananas so that the cream is not too thick. 3. Of course, honey. But don’t be fooled, honey is much healthier than sugar, but its calorie content is no less - it’s a pure carbohydrate, don’t get carried away :) Keep in mind that honey extinguishes soda, so remove acid from the recipe if it is present. Some people are confused about honey in baking because they say it shouldn't be heated. Opinions on this matter vary greatly, but if you are a follower of this theory, you can use maple syrup, agave syrup, Jerusalem artichoke, etc. instead of honey in baking. Nowadays there are a lot of them, but these syrups are overseas and the prices are appropriate:) 4. You can use other types of sugar: unrefined brown sugar (just look for this word on the packaging, otherwise you may fall for a colored fake), there is also gur - this is also unrefined brown sugar which is made from reed. There is also molasses or black molasses - this is a syrup-like dark liquid, a by-product of cane sugar production, a substance very rich in microelements. 5. Sweeteners often give baked goods an unpleasant aftertaste, so it is better not to use chemical sugar. But if you want, you can try using dry stevia leaves - make a rich decoction with them, it will be sweetish, although the taste will not be the same as from regular sugar, and add this liquid to the dough. Of course, only if liquid is appropriate in the recipe. 6. Sorbitol. This is a white powder that is a hexahydric alcohol (no need to be scared:) and has a sweet taste. Sorbitol is inexpensive and can be purchased in online stores. Diabetics use it as a sweetener in drinks and baked goods. And you can try if you want. 7. Fructose. It looks like sugar and tastes like it too. In fact, it is also sugar, but the glycemic index of glucose is much lower than that of white sugar. If we talk about replacing sugar with dates, bananas and the like, then they are also sweet due to fructose. 8. Do not forget that flour is also carbohydrates and in the body it is also perceived, roughly speaking, as sugar. So, if you decide to give up sugar, gradually give up white flour, replacing it with whole grain flour. 9. In some recipes, there is no substitute for sugar, but you can reduce the amount by a quarter or even half, and then sprinkle the products with a small amount of powdered sugar at the end. Even such a small trick can save you a huge amount of excess fast carbohydrates in the long run.