Sugar Alternatives

As we age, the body's ability to process sugar can decline so it’s important to consider alternatives that are better for blood sugar levels but still can satisfy our cravings for sweetness.

Natural sweeteners – or alternatives to sugar derived from plants – have become increasingly popular in recent years as a way to add sweetness to food and cooking without the associated spike in energy that we see from regular sugar.

Some natural sweeteners to consider switching to include:

Stevia

Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant. It contains zero calories and has minimal impact on blood sugar levels, making it an excellent choice for older adults looking to manage their sugar intake. Stevia is available in various forms, including liquid drops and powder, so it is easy to incorporate into beverages, desserts, and baked goods.

Monk fruit

Monk fruit sweetener is made from extracts of the monk fruit. Like stevia, monk fruit sweetener is calorie-free and does not raise blood sugar levels. It has a taste like sugar but is much sweeter, so only small amounts are needed to achieve the desired level of sweetness.

Coconut sugar

Coconut sugar tastes like brown or raw sugar and is derived from the sap of the coconut palm tree. Coconut sugar is less processed than regular white sugar, but it does still raise blood sugar levels somewhat. Research from the University of Sydney calls coconut sugar a low-glycaemic food, which means it doesn’t cause a big spike in a person’s blood sugar, unlike white sugar. Coconut sugar also contains inulin, a soluble fibre that slows absorption of food in the gut and has a prebiotic effect.

Honey

Honey is still a form of sugar, however it offers some potential health benefits when consumed in moderation. Opting for raw, unprocessed honey is a good idea when possible because in this state it retains more of its natural antioxidants and enzymes. Raw honey also has a lower glycaemic index than processed honey. However, like sugar, honey should be consumed in moderation.

Switching out regular white sugar for one of these alternatives can make it possible to enjoy sweet treats and flavourful food with less impact on health outcomes. However, it is advised that people talk to their healthcare professionals before making big changes to their diet and lifestyle.

At The Forrest Centre, we take nutrition seriously. The meals at our residences are prepared fresh daily with input from dieticians to ensure our beloved residents get the food they need.