While you are on a low calorie diet or trying to lose weight, you may find yourself looking for various sugar substitutes. Although sweets do elevate our mood and taste lovely, diets high in sugar can take a toll on your health as they are strongly associated with health problems such as diabetes, heart disorders and fatty liver. In order to reduce or avoid refined sugar there are various sugar substitutes that can be chosen. This article will explore some of  these alternatives.

Dates: These fruits are an excellent alternative to refined sugar and offer several health benefits. They are a good source of fiber, potassium, magnesium, manganese, polyphenols etc. Dates can be added in the form of a pulp or a thick paste to sweeten cookies, cakes, pancakes, kheers, porridges as a replacement to your table sugar. However, along with other health benefits they are also high in calories hence can not be incorporated in the diet extensively. Please talk to your dietician before consuming them.
One study done on 100 people with type 2 diabetes mellitus consuming three dates everyday for 16 weeks showed that there was a significant reduction in total cholesterol levels and an increase in HDL (good cholesterol), while HbA1c (marker of long term glucose control) remained unchanged.
 

Honey: This thick, golden syrup produced from honeybees has a significant importance in the diet due to its anti-inflammatory and antioxidant properties. Although calorifically honey gives equal amounts of calories as sugar, it has slightly lower glycemic index as that of table sugar. These qualities may make it healthier than sugar. However, since there are not many studies available in this regard, it is advisable to use it in moderation as a substitute for sugar.

Stevia: It is a natural sweetener extracted from the leaves of the South American shrub Stevia rebaudiana. This sweetener is 450 times sweeter than that of table sugar with less calories making it useful for weight loss. However, it may taste slightly different from sugar and you may need to acquire a taste for it.

Sugar alcohol: This is another type of sugar sweetener, commonly found in foods which are labeled as “sugar free”. Sugar alcohols are very commonly seen in chewing gum, sugar-free candies, cookies, soft drinks, and other foods. Sugar alcohols are about one-half to one-third lesser in terms of calories than sugar. Common names for sugar alcohols are erythritol, glycerol, maltitol, mannitol, sorbitol, xylitol. These sugar alcohols are carbohydrates found naturally in fruits and vegetables. 

So can foods which are labeled “sugar free” be eaten in large quantities? The answer to this is “no” as they still contain carbohydrates and calories. Sugar alcohols don’t suddenly cause a spike in blood sugar levels but they certainly have some effect on them. If eaten in large quantities, it could cause diarrhea or bloating.

Artificial sweeteners: They are the sugar substitutes that are chemical in nature, which have a taste similar to that of sugar molecules. They provide zero calories as the body can not break them down. Commonly found artificial sweeteners in india are :Artificial SweetenerBrand nameAspartameEqual, Sugar free goldSucraloseSplenda, Sugar free naturaSaccharineSweet n low, Sugar freeAcesulfame potassiumSunnette, Sweet one

Artificial sweeteners are generally safe for human consumption. However, there are a few studies which suggest a link between artificial sweeteners usage with chances of developing certain types of cancers. Individuals with certain rare metabolic disorders need to avoid usage of aspartame. People who develop allergic reactions after the usage of artificial sweeteners should avoid them. There is also a little evidence that suggests sucralose can reduce the insulin sensitivity and affect the production of gut microbes.

There are other sugar substitutes also available namely maple syrup, yacon syrup, molasses, fruit syrups, applesauce, allulose but these are not very commonly available in India.
The bottom line is, with increasing availability of these safer options that promise better taste with lesser calories, one can definitely satisfy their sweet palates. However, a slight lifestyle change where an individual reduces the sugar intake gradually in their beverages or foods, eating sweets or desserts mindfully with portion control is advisable. Always seek advice from a trained professional before consuming any of the above mentioned substitutes for better health.