10 Best substitutes for refined sugar for a healthy lifeAbhijeet Christopher Loreng, Times Now Digital

Feb 27, 2023

Blackstrap molasses

Made from sugarcane, and packed with nutrients like iron, calcium, magnesium, potassium, copper, zinc, it is recommended to those with low blood iron levels. Its high antioxidant properties are great for bone health, weight management, and constipation. Molasses is lower on the glycemic index than conventional sweetener, which means it won’t spike your blood sugar as much.

Credit: iStock

Chicory Root Fiber

The root of Chicory provides a textured powder that provides us with fiber as well as gives sweetness. It has a low glycemic index and helps in maintaining a healthy level of bacteria in the colon.

Credit: iStock

Coconut Sugar

It’s unprocessed and has some amount of nutrients, making it

a great sugar substitute. Therefore, coconuts also provide us with the sugar substitute that will solve a number of our problems. Made from the sap of the coconut palm’s flower bud stem, this natural sugar is super low in calories and carries most of the benefits that coconuts do. Credit: iStock


This is a sugar alcohol that tastes just like sugar with zero calories. Therefore, it doesn’t cause any spikes in blood sugar levels and helps prevent tooth decay. But it must be consumed in moderation. This easily available sugar alcohol is the ideal substitute for anyone and for any dish.

Credit: iStock

Maple syrup

Maple syrup is a sweetener with vitamins, minerals, and antioxidants. It can promote the immune system, and works well as a delicious sweetener. It is also said to have an anti-cancer effect, reduce inflammation, and can improve digestion. Plus, it also has a lower glycemic index, making it a great substitute for refined sugar.

Credit: iStock

Monk Fruit

Monk fruit is ideal for diabetics and those who suffer from high blood sugar. It’s a zero sugar and zero-calorie sweetener, without any harmful side effects. If you want to restrict your calorie intake, this sweetener is ideal for you.

Credit: iStock

Raw Honey

Raw honey is packed with enzymes, antioxidants, and antifungal properties. It is extremely nutritious, as it is also high in vitamins, minerals, antioxidants, and amino acids. It won’t increase blood sugar as quickly as refined sugar. It also boosts weight loss and energy. You can use it in hot or cold beverages, sauces, bakes, and dressings.

Credit: iStock


Stevia is derived from a plant and is extremely high in antioxidants and about 200-400 times sweeter than table sugar. As it is a zero-calorie sugar substitute, its benefits include potential weight control and low blood pressure. Also, it’s suitable for keto dieters and diabetics. It’s a good way to sweeten your coffee, oatmeal, smoothies, or desserts.

Credit: iStock

Xylitol and erythritol

Xylitol and erythritol are some sugar alcohols with a low glycemic index. That’s because they are processed from plant fibres like birch, berries, and most often, cornhusks. They have very few calories and no carbohydrates, which means they don’t contribute to an increase in blood sugar. In fact, they work as a good option for people with diabetes.

Credit: iStock

Yacon syrup

This unrefined sugar substitute is made from the roots of the yacon plant is another ideal replacement of sugar. It’s half the calories of normal sugar and tastes like honey. It’s loaded with antioxidants and is rich in dietary fiber. It’s a great ingredient that will help you cut down on your sugar habits along with keeping your body healthy and fit.

Credit: iStock

Thanks For Reading!Next: Weight Loss Diet Chart in Hindi for women over 40 years