Swapping sugar for healthier options isn’t rocket science. Simply take your favorite recipe and substitute it with one of the healthier options above! All these suggestions will not raise your insulin / blood sugar levels as much as regular sugar would. You’ll be surprised when you can barely taste any difference
For cooking / baking:
- Monkfruit sweetener: zero-calorie sweetener derived from monkfruit that resembles granulated sugar. Use 1:1 ratio
- Coconut sugar: natural, dark-colored sugar derived from coconuts. Use 1:1 ratio. Unlike brown sugar, coconut sugar contains fiber which decreases blood sugar spike.
For coffee / tea / cocktails:
- Stevia: zero-calorie sweetener derived from the stevia plant. While splenda is also a zero-calorie sweetener, it is unhealthy because it’s created from chemicals that trick your body’s natural way of processing sugar. If your recipe calls for a liquid sweetener, stevia also comes in a liquid form. Instead of using creamers like Coffee Mate for your coffee, try opting for some plant-based milk with stevia instead. It tastes exactly the same and it’s better for you!
For breakfast foods / liquid sweeteners:
- Raw honey: While you may think the regular honey you bought from the grocery store is healthy, unless it is labeled as “raw and unlfiltered” it probably has added sugar to it. Agave is also a common substitute for honey which people think is healthy, but it actually can cause your blood sugar levels to spike. Always opt for raw honey which is completely natural and packed with antioxidants. You’ll be able to tell if it’s raw and unfiltered by its color which should be opaque, not clear.
- 100% Grade A maple syrup: Most maple syrup brands have added sugar so make sure you get 100% grade a maple syrup which is a great sweetener and loaded with nutrients and antioxidants.
Another big part of eating less sugar is just making smarter choices and we hope to make you better equipped to do so! It’s the small things we do consistently every day that create the biggest results, so we’ve provided a bunch of examples and recipes for ways that you can still enjoy delicious foods.
Below, you can find visual examples of simple swaps you can make in your diet that would significantly reduce the amount of processed sugar you intake. We’ve also included some of our favorite recipes that will still satisfy your sweet tooth craving.
We hope you found this month’s newsletter insightful and enlightening! Remember, you don’t have to give up your most beloved foods because they’re bad for you. We’ve spent the past two years finding alternatives to basically everything we love eating and we’ve never felt better! Please let us know if you tried out any of these recommendations or if you have any questions at all about the information provided. Thank you for taking the time to learn more about how to improve your well-being. See you next month!