Sweet! Natural sugar substitutes to aid weight loss

culled from:tescohealthandwellbeing.com

One of the biggest challenges when it comes to weight loss is cutting down on our favourite foods. For many of us, this means saying no to sugary snacks. Refined sugar is highly addictive and is hard to avoid as it’s included in so many everyday food items. So what to do if you still want to include sweetness in your diet? We turn to Mother Nature’s bounty as a healthy alternative and take a look at natural sugar substitutes.

A word of caution

Before we go any further, we need to mention that natural sugar substitutes still need to be enjoyed in moderation as many varieties can be high in calories, so always track your food intake (try our handy app) and be label aware. This monitoring is particularly advised if you are diabetic or hypoglycemic and need to regulate your blood sugar levels.

Focus on fruit

Fruit is the main source of sweetness provided by nature. While it contains natural sugar called fructose, fruit is also a source of fibre, water, vitamins and is the healthier choice. The wonderful thing about fruit is how versatile it can be. There are so many different varieties of fruit, with different flavours, textures and nutritional properties. Most fruits taste best eaten raw and in their natural state while others can be cooked to bring out their sweetness. You can juice them, puree them, dry them, bake them, preserve them and more. Here are some ideas on how you can use fruit to sweeten up your healthy eating regime:

• Ditch high calorie desserts for a fresh fruit salad. Add a dollop of Greek yoghurt instead of cream.
• Start the day with something sweet. Buzz up a smoothie or squeeze some fresh juice.
• Puree fruit. You can do lots of things with this. Spread it on bread in place of jam, pour over pancakes instead of syrup or add to yoghurt for a low calorie treat.
• Fruits such as apples, bananas and even pineapple can be used as a sweetener and for moistness when baking. Try applesauce in place of butter or oil for low-fat cakes. (The ratio is normally 1:1)
• Fresh is always best so keep fruit to hand when cravings hit. An apple, banana or handful of berries need no preparation so you can kick that sugar craving immediately.
• Got a juicer? Don’t bin that pulp! Leave it to infuse in a jug of water in the fridge for a few hours and you have a fruity tasting alternative to fizzy drinks or overpriced ‘vitamin water’.
• Zest it. If you don’t like your sweetness to be too sweet, try using some citrus zest. Add orange, lemon or lime zest to cakes, grate over salads, yoghurt or fruit desserts.

Dried fruit: This is best enjoyed in small quantities as dried fruit is higher in sugar and calories than fresh fruit. Bin the biscuits in favour of dried dates, apricots, raisins,sultanas, berries, banana chips and pineapple. Add these to porridge, yoghurt, salads, curries or simply eat a small few in place of sweets. If you find them too chewy, soak them overnight in water, juice or cold tea to restore their plumpness.
Spices: You may think that using spices instead of sugar sounds a little strange but some spices enhance the taste of certain foods and help to bring out their sweetness. Think of cinnamon on apples and bananas, or a pinch of chilli with dark chocolate. See what I’m getting at? Spices also increase your serotonin levels; the ‘feel good’ hormone which is the main reason we crave sugar. Sugar can increase serotonin levels, but also causes an insulin spike which causes you to be hungry soon after. Spices will do the same job without causing that ‘hollow feeling’.
Sweet vegetables: While fruit contains greater sweetness, there are plenty of sweet vegetables you can enjoy. The likes of peas, sweet corn, sweet potato, beetroot, turnip, radishes, carrots and tomatoes are all sweet. Try a carrot or some sweet, juicy, cherry tomatoes next time your sweet tooth demands attention. It works a treat!
Coconut water: We are hearing a lot about the benefits of coconut water these days. Research shows that coconut water is high in electrolytes, magnesium and potassium, meaning it’s ideal for rehydration and reducing sugar cravings. It’s also been touted as a hangover cure so may be handy to keep some around for the ‘morning after’.
Milk: If you like your dairy then milk is something you can turn to for a sweet treat. Remember that milk is rich in calcium and it’s recommended that you consume three portions of dairy a day. To keep the calories low, choose skimmed or semi-skimmed. This won’t affect the calcium content and the sweetness in milk makes it naturally satisfying. Add some pureed fruit for a tasty milkshake!
Chocolate: Yes, you can still have chocolate! True, it does contain sugar, but if you choose high cocoa content dark chocolate you can keep the sugar content to a minimum. Dark chocolate can be bittersweet, but only a square or two can kill the cravings. Try melting a small portion to dip fruit in.
Sugar alternatives: If you really love that spoonful of sugar in your tea or coffee, try swapping it for more natural sweeteners. Honey, agave nectar and stevia are popular and easily obtainable in most stores and taste just as good. While honey and agave nectar are still high-calorie, stevia has the advantage of being calorie-free and is an excellent alternative to refined sugar.
So there you have it. Eight of Mother Nature’s best natural sugar substitutes to keep you staying as sweet as you are without resorting to the evil white stuff!