Alternatives to sugar

How To Replace White Refined Sugar

Max. D Gray
By Max. D Gray. Updated: January 16, 2017
How To Replace White Refined Sugar

Refined sugar (white) we normally use is an ingredient that, due to industrial processes and caloric content, has been associated with an increased risk of diabetes, obesity and other diseases. In this OneHowTo article we tell you how to replace white refined sugar to sweeten your drinks and foods in a more healthy manner.

You may also be interested in: How to replace sugar with sweetener
Steps to follow:

It is true that sugar comes from nature: it is the from the sugar cane. However, there is a huge difference between natural sugar and coming to our table and that, which has been industrially processed, after that this ingredients has been so modified that there is little trace of nutrients for our body.

Eating refined sugar is just eating calories: no vitamins or minerals for your body. Natural sugar is processed and what is left is pure refined carbohydrates, which, in large doses, is poison to your body. This is the main reason why we are increasingly looking to replace white sugar in our diets and find healthier and less harmful alternatives.

How To Replace White Refined Sugar - Step 1

One of the most commercialised and widespread sugar substitutes is sweetener either in liquid or powder form. This product works by sweetening food without calories; this has made it a revolutionary element as it allows us to prepare meals as always but considerably reduce calories.

However, sweeteners are not as popular today; the reason is that certain studies have found artificial sweeteners to cause cancer in rats. Although other studies have shown that they do not pose any threat to humans in moderate quantities, the truth remains uncertain. It is for this reason that now, most people opt to eat natural sugar substitutes and banish both refined sugar and sweetener.


You can naturally replace sugar with stevia, a plant that is becoming very fashionable today. The reason for the success of stevia is that it is a 100% natural sweetener which is extracted from the leaves of a plant found in Paraguay and Brazil. You can find it in both liquid and powder form and its sweetness is 300 times that of sucrose from sugar, so you use a lot less yet your dishes are still sweet and delicious.

The best thing about stevia is that it is a natural ingredient that contributes no calories, sugar or carbohydrates, so you can eat it if you want lose weight or if you are diabetic. Also, being a natural product it contains vital nutrients and vitamins for our body.

How To Replace White Refined Sugar - Step 3

Another option to stop eating sugar is to replace it with honey, a natural ingredient that also helps to sweeten our plates providing essential nutrients for our body. Although honey is a product that contains calories, it is a good alternative to refined sugar, as it sweetens our recipes and is all natural, and contains certain benefits.

One of the most important properties is that with a tiny amount of honey you can create very sweet dishes. In fact, there are certain tricks to lose weight with honey, in this OneHowTo article you can learn how to use honey to lose weight.

You can learn how to make muffins with no sugar, using honey, through our tutorial.

How To Replace White Refined Sugar - Step 4

Another way to replace sugar is with dextrose, a component that is directly extracted from corn and can be found in liquid or powder form. It is a monosaccharide or a "simple sugar" that is becoming increasingly popular with people who want to change sugar naturally.

How To Replace White Refined Sugar - Step 5

Xylitol is another natural component that serves as sugar substitute and is also suitable for dieters. The reason is that the xylitol contains 40% fewer calories than sugar and it is even believed that it contains a beneficial component for healthy teeth. The flavour of this ingredient is very similar to sugar, which is why, more and more people are choosing this product.


How To Replace White Refined Sugar - Step 6

In the Mexico area agave nectar is also a fashionable way of replacing sugar in the diet. This component is a sweetener derived from different types of agave plants in Mexico. It has a honey-like consistency and a much lower glycaemic index than that of sugar. With regards to the calorie level, this nectar is not suitable for diets it contains an amount similar to sugar (about 50kcal per teaspoon).

How To Replace White Refined Sugar - Step 7

In addition to replacing sugar with other natural ingredients, you can also change some of your eating habits, to reduce the consumption of sugar in your diet. Here we give some examples:

  • Stop eating prepared jams prepared and make some fruit puree.
  • Change milk chocolate to dark chocolate and you're cutting a lot of added sugars that this product has in itself.
  • Make sure your snacks are fruits based: this way you fill your body with natural sugars and so do not fall into the temptation to eat a snack or candy bar.
  • Banish the syrup in your diet and chooses to take fruits in their natural appearance.
  • Instead of adding sugar to plain yogurt, choose to add pieces of fruit: you won't need any more sugar and you'll be eating very nutritious and healthy food.
  • Choose homemade meals instead of frozen meals or take out. A large amount of sugar usually added to pre-packaged meals and should be avoided.
  • Drink water instead of juice. When picking out a juice, make sure there are no added sugars in the ingredients.
How To Replace White Refined Sugar - Step 8

If you want to read similar articles to How To Replace White Refined Sugar, we recommend you visit our Food & drink category.

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