We all know that too much sugar can lead to an afternoon energy crash, but the benefits of cutting back go much deeper than avoiding a cavity. High sugar intake is linked to chronic inflammation and heart health concerns – and current research in South Africa suggests that some artificial sweeteners might even disrupt our gut health. Instead of going cold turkey, try swapping in some of these nutrient-dense alternatives to keep things sweet without the spike.
1. Agave Nectar
History lesson time: The Aztecs used agave thousands of years ago and praised this syrup as a gift from gods. Derived from the plant used to make tequila (cheers!), this golden sweetener tastes similar to honey and is perfect in hot or iced tea. Just use it in moderation – agave is high in fructose.
2. Maple Syrup
The benefits of maple syrup are aplenty: It comes directly from a plant’s sap and contains over 24 different antioxidants. Go for the real stuff (check the label to avoid “maple-flavoured” corn syrup) and use it to add a rich, woody sweetness to homemade granola or morning oats.
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3. Lemon
Fans of gin can skip the extra sugar in a Tom Collins and add an extra lemon squeeze – we promise no one will notice what’s missing.
4. Honey
This scrumptious stuff is a South African pantry staple. Research shows raw honey contains bioactive plant compounds that pack an antioxidant punch. Enjoy some in tea to soothe a scratchy throat, or get creative and whisk a spoonful into a homemade balsamic dressing.
5. Raisins
With antioxidants and fibre, these little dried grapes will sweeten any baked goods. For a creative spin on things, blend a cup of raisins in a food processor and add it to your batter or dough.
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6. Cinnamon
Spice up your morning cup of coffee with cinnamon. This super spice adds a subtle sweetness and boosts your immunity – all without adding any kilojoules. It’s the easiest “flavour hack” in the book.
7. Unsweetened Cocoa Powder
For a warm winter treat, mix some unsweetened cocoa powder in a glass of hot water or skim milk. It’ll satisfy your sweet tooth without all the extra sugar in sweetened mixes. Add a splash of vanilla extract for extra flavour!
8. Cranberries
Cut back on the sugar and add dried (unsweetened) cranberries to a batch of muffins or scones. These little tart treats add a dose of antioxidants that refined sugar can’t offer.
9. Processed Dates
For an extra boost of antioxidants in your next baking experiment, substitute two-thirds of a cup of dates for one cup of granulated sugar in brownie batter. Or, use them as a base for homemade granola bars. Dates have a low glycaemic index and add a subtle sweetness.
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10. Grapefruit
For a daily dose of vitamin C, add grapefruit juice to your cocktail instead of soda or tonic water. It’ll add a sweet and sour kick to any beverage.
11. Coconut Sugar
Get a little tropical, and use coconut sugar in a fruit smoothie. Made from the sap of coconut flowers, this natural sugar comes in block, paste, or granulated form. While it’s not exactly a “superfood,” it does contain small amounts of minerals like iron and zinc, and its lower GI makes it a slightly steadier fuel source for your body.
12. Brown Rice Syrup
Brown rice syrup comes from (you guessed it!) brown rice. With a lower glycaemic index than high-fructose corn syrup, this nutty-tasting syrup works well in granola bars and baked breads.
