White sugar is the go-to sweetener in many homes. Unfortunately, many of us are eating so much of it that our bodies can’t cope. White sugar causes short spikes in blood sugar with each meal, rather than a slow, sustained energy release. Not only are we eating too much sugar, we are eating it in a way that disrupts our metabolism and triggers a whole host of health problems.

Stable blood sugar begins in the kitchen. You don’t have to sacrifice everything you love, to shed weight and prevent diabetes. It’s all about making smart, simple swaps and the best place to start is with white sugar. It has negligible nutritional worth and it’s so sweet, it’s cringeworthy. You’ll know what I mean once you’ve transitioned to a less saccharine alternative. You’ll run out of Pana chocolate, resort to a square of the purple-packaged crap in your partner’s stash and recoil at its decadence.

You might need to try several sugar alternatives before landing on one you love, so don’t try one and throw in the towel. They’re all quite different and, while one might not work in your tea, you might love it in your homemade muffins (low-GI, of course {winky face}).

Some sugar alternatives aren’t as sweet as white sugar – that’s the point. It can take time to get used to less syrupy sweets, but don’t go overboard with substitutes, aiming for the same level of sweetness. Start with a *little* more if you need to, then scale back the amount, incrementally.

These sugar alternatives may not spike your blood sugar as rapidly as the white granules, but they will overload your body in the same way, if you go crazy. Our bodies can tolerate sugar in small amounts and a high-carbohydrate diet is not healthy – period. There is no ‘healthy’ sugar alternative; you need to strike a balance by eating less carbs and choosing low-GI sources of them.

Coconut Sugar

Coconut sugar is my favourite sugar alternative, by far. It is granulated and looks like brown sugar, with a mildly sweet caramel flavour. I love coconut sugar because it is low-GI, promoting stable blood sugar, and can be used, grain for grain, like the real deal. No need to soak and blend dates or contend with odd aftertastes.

As coconut sugar is less sweet than white sugar, you might be tempted to use more, to achieve the same sweetness, but try not to. The idea is to fetter your sweet tooth and your body’s reliance on sugar. Since kicking my sugar habit, I find that half a teaspoon is more than enough to sweeten my hot drinks.

Stevia

Stevia is made from the dried leaves of a South American plant. It is popular with people who follow low-carb diets, as it contains zero calories and carbs. As stevia is plant-based, it is much safer than its artificial amigos. Artificial sweeteners are made from synthetic chemicals and have been scientifically linked to everything from migraines and weight gain, to cancer.

Some complain that stevia creates a strange aftertaste. If you find this is true, choose a brand higher in steviosides – it will be sweeter and reduce the aftertaste.

Stevia can be used just like white sugar – it is the exception to many sugar alternatives in that it’s actually sweeter. You only need a little, so be sure to follow the package instructions. Look for an organic brand of stevia, containing only the plant, and no alcohol-derived sweeteners, like erythritol, which can cause gastrointestinal upsets in sensitive people.

Dates

Dates are the main component of those raw, vegan desserts, popping up in cafes everywhere. They are a wonderful food, packed with potassium, magnesium, iron, manganese and vitamin B6. There is some evidence that eating dates, late in pregnancy, will improve labour and birthing outcomes.

Medjool dates have a low-GI rating of 9 and contain only 66 calories each BUT, they’re comprised of 98% carbohydrates. A single, 24-gram date contains about 23.5 grams of carbs. If you’re sensitive to sugars and carbohydrates, your body may not tolerate them.

Reducing portion sizes and limiting carbs is a vital part of any diet to stabilise blood sugar and dates are very easy to over-eat. Be sure to stick to one or two dates, or one bliss ball in a day. To reiterate, too many carbohydrates, even in nutrient-dense form, can promote insulin resistance and diabetes.

Use dates in cooking, in the same way as sugar. The ratios, by cup and weight, are very similar. Soak the dates in hot water, then blend. Their water content can be an issue in baking, so you may need to use a thickener. For raw treats, like chocolate or cakes, you won’t need a thickener, as nuts and coconut serve this purpose.

Fruit

Subbing white sugar for fruit will reduce your sugar consumption, while increasing fibre intake, both of which, will regulate your blood sugar. Eat whole fruits, or use in cooking, as a sugar alternative, to give the kids (and yourself) a nutrient-dense treat. In my home, we often make pancake batter, by blending one banana and two eggs. If you like to work with a thicker batter, add a little coconut flour and flaxseed meal.

Bananas and apples are perfect for creating low-GI goodies. Bananas are a good source of fibre, vitamin C, magnesium and potassium, and wonderfully filling, which will help you ward off sugar cravings. Apples are high-fibre and rich in vitamin C.

Try apple, stewed in water only, added to coconut yoghurt, for a sweet treat that’s rich in healthy fats and won’t spike your blood sugar. This apple cake recipe from Matchbox Kitchen, ticks all the boxes – just be sure to choose a low-GI floral honey, like Red Gum, or Yellow Box, or sub out the honey for coconut sugar.

Choosing a sugar alternative

There are many sugar alternatives available, but I prefer the above as they’re completely natural and most are rich in beneficial nutrients. I recommend trying them all to discover your favourite and the best uses for each.

While these are preferable substitutes for white sugar, you can have too much of a good thing. I don’t advocate that these are healthy sugar alternatives, just healthi-er, but only in moderation. You won’t stabilise your blood sugar devouring a raw slice, five pieces of fruit and three coconut sugars in your cuppas, daily. Be sure to round out your diet with plenty of healthy fats and vegetables, and some protein.

I’d love to hear about your progress in eliminating cane sugar from your diet. Do you have a favourite sugar alternative that I haven’t mentioned?