Given how incredibly harmful sugar can be to our health in our 50s, it’s quite important to avoid it. Fortunately, there are plenty of natural sweeteners that are actually good for you. They’re low in calories, low in fructose, and still taste sweet.
Eating too much sugar can lead to weight gain, raise the risk of chronic diseases, and negatively impact your overall well-being. That’s why many people opt for sugar substitutes to cut down on added sugars.
If you’re looking to reduce your intake of sugar, there are lots of alternatives available. Some of them even have zero or very few calories.
Let’s take a look at some healthy sugar substitutes that women in their 50s can use to make better decisions about their health and well-being.
Healthy Sugar Substitutes and Their Benefits
Sugar substitutes are alternatives to traditional sugar that offer a sweet taste without the negative health effects. They are particularly beneficial for women in their 50s, as they can help manage weight, maintain stable blood sugar levels, and promote overall well-being.
Unlike traditional sugar, which is high in calories and lacks nutritional value, sugar substitutes provide a sweet taste without the added calories. They can be used in various recipes and beverages, allowing women over 50 to enjoy sweet treats and drinks without compromising their dietary goals.
There are different types of sugar substitutes. There are artificial sweeteners, which are synthetic compounds that provide sweetness without the calories of sugar. Examples include aspartame, sucralose, and saccharin.
There are also natural sweeteners derived from plants, and they offer sweetness with varying levels of calories.
In general, sugar substitutes can help you eat fewer calories, which can help you control your weight, especially as you get older and your metabolism may slow down.
Many sugar substitutes do not have a big effect on blood sugar levels like sugar does. This implies that people with diabetes or those who are concerned about glycemic control can use them.
Since sugar substitutes are non-cariogenic, they do not make cavities or tooth decay worse. This is good for your dental health, which is especially important for women as they get older.
Chronic diseases like obesity, heart disease, and type 2 diabetes are more common as people get older. Sugar substitutes may help lower the risk of these diseases by lowering the amount of sugar people eat.
READ ALSO: Tips to Reduce Sugar in Your Daily Diet For Women Over 50
5 Healthy Sugar Substitutes (Best Natural Sweeteners)
Stevia
Stevia is a well-known sugar substitute that comes from the Stevia rebaudiana plant’s leaves. For women in their 50s who want to cut back on sugar, this is a great option because it is all natural and has zero calories.
Stevia can also help keep blood sugar levels in check, which makes it a great choice for people with diabetes or prediabetes. Stevia also does not cause tooth decay, so it is a great alternative for keeping your teeth healthy.
When picking up stevia products, check the labels carefully to be sure of what you are getting.
Monk fruit
Another healthy sugar substitute for women in their 50s is monk fruit. Derived from the fruit of the Siraitia grosvenorii plant, monk fruit is known for its low glycemic index.
This means that it does not quickly raise blood sugar, so it is good for people with diabetes or who need to keep an eye on their blood sugar.
Monk fruit also has antioxidants in it, which can help the body’s overall health and reduce inflammation.
Raw honey
Raw honey is like nature’s superfood, packed with lots of good stuff like enzymes, antioxidants, and essential nutrients such as iron, zinc, potassium, calcium, phosphorous, vitamin B6, riboflavin, and niacin.
Some studies even suggest that certain things in honey might help fight off bad stuff like inflammation, germs, and even cancer. One review found that eating raw honey as part of a healthy diet might help lower blood sugar and cholesterol levels.
One spoonful of raw honey won’t mess with your blood sugar as much as a banana would. Another study showed that people who ate more honey had a lower chance of getting prediabetes. But remember, once honey gets pasteurized, it loses some of its goodness.
So, try to find raw honey, especially from local beekeepers or farmers’ markets. But just like with any sugary treat, it’s best to enjoy honey in moderation.
Blackstrap molasses
Molasses is a thick, sweet, brown liquid made by boiling sugar cane or sugar beet juice.
Organic blackstrap molasses is packed with nutrients like copper, calcium, iron, potassium, manganese, selenium, and vitamin B6. Compared to other sweeteners like refined sugar, beet sugar, and honey, molasses has the highest antioxidant activity.
There are different types of molasses based on how much it’s been processed. Blackstrap molasses, made from the third boiling, is the richest in nutrients and has a deep, flavorful taste.
While molasses can be a healthier option than refined sugar, it’s still sugary, so it’s best to enjoy it in moderation.
Coconut sugar
Coconut sugar is a natural and unrefined sugar substitute that is derived from the sap of coconut palm trees. It is a popular choice for women in their 50s who prefer natural alternatives to traditional sugar.
Coconut sugar contains small amounts of vitamins and minerals, including iron, zinc, and potassium. It also has a lower glycemic index compared to regular sugar, meaning it has a less significant impact on blood sugar levels.
Coconut sugar can be used as a one-to-one replacement for sugar in recipes, making it an easy and healthy substitute.
Worst Sugar Substitutes To Avoid (Unhealthy Artificial Sweeteners)
As mentioned earlier, there are artificial sweeteners that provide sweetness without the calories of sugar. However, it turns out that some of these zero-calorie artificial sweeteners aren’t as healthy as they seem.
Studies, both in people and animals, keep showing that drinking a lot of diet soda or using artificial sweeteners is often linked to higher body weight, obesity, and metabolic syndrome.
These artificial sweeteners are found in a wide range of products we use daily, such as mouthwash, toothpaste, alcoholic beverages, cough syrup, chewing gum, chewable vitamins, frozen yogurts and ice creams, candies, cereals, processed snack foods, baked goods, and diet coke or juices.
Here are some of the artificial sweeteners you should avoid:
- Aspartame
- Glucin
- Neotame
- Mogrosides
- Phenlalanine
- Acesulfame potassium
- Saccharin
- Sugar alcohols
- Sucralose
- Kaltame
- Equal
- Nutrinova
Some people believe artificial sweeteners are also healthy. Well, it all depends on what you mean by “artificial.”
If sugar alcohols do not bother your stomach too much, they might be better for you than some other artificial sweeteners. You can find these sweeteners in fruits and vegetables in small amounts. They have about half as many calories as regular sugar.
Keep an eye out for sugar alcohols like sorbitol, xylitol, erythritol, and maltitol, though. Some people get bloating, gas, cramps, and diarrhea after eating them because they do not always sit well in the stomach.
Recently, there’s been a new sweetener called allulose, which is naturally found in figs, raisins, maple syrup, molasses and wheat. Food scientists made it artificially from fructose, which is fruit sugar.
You need to be careful with this one because there hasn’t been much research about it. Allulose is presently considered a “novel food,” which means it has not been around long enough for enough testing.
READ ALSO: Top Tips for Water Intake to Stay Hydrated In Your 50s
Closing Thoughts
If you’re worried about eating too much sugar, it’s smart to look at your whole diet, not just one thing.
Diets with lots of sugar can increase your chances of getting sick and mess with your health. So, swapping out refined sugar for some of these natural, healthy sugar substitutes could help you dial back on sugar.
When you use these healthy sugar substitutes, you can treat yourself to sweet snacks without messing up your health, as long as most of what you eat is good-for-you stuff.
Picking yummy, natural sweets like fruits is a great idea when you’re craving something sugary. But if you’re always scared of sugary foods or avoid them altogether, you might end up craving them even more.
Instead of worrying about sugar, it is better to eat a lot of whole, healthy foods like fish, beans, fruits, and vegetables. Only eat the sweet stuff when you really want to.
♡ Love ♡,
Schellea
