Last updated on May 1st, 2023
A few years back, when I was trying to create a healthy habit of clean eating, I decided to avoid sugar strictly from my diet. It was indeed an unrealistic goal but at that time I wasn’t aware of a better solution; switching to healthier sugar substitutes. As expected, I couldn’t stick to my determination for longer. And gradually I started to binge on unhealthy sugary food items once or twice a month and then more frequently.
This went on for 2-3 years. But, when I returned back to home after the hostel life, I underwent heart surgery. Now, this time I had to be very punctual and adopt a healthy diet. My mother helped me with this and replaced all the unhealthy sugar items from my diet with healthier natural sugar alternatives.
You will see the pics of homemade sweet dishes from her kitchen later in the article. They all are made with natural sweeteners & healthy sugar alternatives.
So, today’s post is talking about those sugar substitutes that are natural, healthiest of all, and most importantly readily available in the Indian market.
But before that, let’s discuss why it’s difficult to cut on added sugar and whether all the sweeteners available in the market are the same.
Why Refined Sugar is So Addictive?
Refined sugar/added sugar/white sugar is one of those worst food ingredients which should be avoided as much as possible yet consumed heavily in every Indian household on a daily basis.
Even after knowing its hazardous effects on our health, we simply can’t avoid it. The real culprits are our food choices, being habitual to white sugar, and lack of interest in replacing it.
Actually, we have consumed white sugar forever so habitually we have a lack of desire to replace it with other sugar substitutes.
Apart from it, if look at scientific studies, suggest that sugar releases opioids and dopamine which create an effect of addictive potential on our brains.
The other reasons include that the natural sweeteners/sugar substitutes suggested by experts are not easily available to everyone. Many of their names are so foreign that you might not even have heard of them.
Are All Sugar Alternatives Alike?
No, all sugar substitutes available in the market are not healthy. Some of them are artificial sweeteners too that are worse than white sugar itself.
There is also brown sugar which has a bit of nutrient but doesn’t offer any health benefits.
So, in this article, I have recommended only those sugar substitutes that have health benefits, free from chemicals and which I personally use too. You can easily find them in India.
Natural Sugar Substitutes for Indians That Are Good for Your Health
#1. Dhaga mishri (rock candy)
My no. 1 choice among other alternatives is Dhage wali mishri. It is the unrefined purest form of sugar. I don’t know why it was replaced by refined white sugar, maybe because of white sugar’s texture & finer powdery form.
But if you go back in time, it was more commonly used and was a preferred choice in Indian households because of its affordability & availability.
It’s a natural sweetener without chemicals and healthier than white sugar. Dhaga mishri is unprocessed and so has vitamins & minerals like calcium, magnesium, iron, antioxidants, and fibre. In addition to being healthier, it is good in taste too. I personally find it tastier than sugar.
During its making process, when sugarcane juice is being processed into sugar, at the middle stage there is muddy-looking raw sugar. At this point, mishri’s making process starts.
A portion is peeled off of this raw sugar and then it is mixed with water and milk and then streamed into large containers where threads are hung. And here the final solution is derived and converted into rock sugar which is called Dhaga mishri.
Other health benefits
Ayurveda says, if taken as medicine, it has miraculous benefits.
- Has a cooling effect,
- Easily digestible,
- Boosts energy,
- A good mouth freshener used as Prasad in temples,
- Improves infertility,
- Good for lactating mothers,
- Good for eyes,
- Treats fatigue, vomiting, nausea or tiredness,
- It is alkaline & balances acid levels in the blood,
- Balances Vata dosha.
Recipes & Usage
Apart from its medicinal value, it is a very good sugar alternative. It works well in making all sweets, cakes, & confectioneries. You can call it the best sugar alternative for tea, coffee, and everything.
You can take a small amount of diabetes if sugar levels are normal. It’s more digestible than jaggery.
Availability
However, you should remember to shop for only Dhage wali organic mishri which is yellowish in colour and not crystal clear ones that come in pieces.
It is usually available in pansori shops or online.
2. Jaggery/gur
In ayurveda, it is called medicinal sugar. In India, it has been used to treat lung & throat infections for a long. Not only this, gur is used in various ayurvedic medicines.
Jaggery and white sugar both come from the same source; sugar cane but the preparation method converts them into two separate products having different properties.
If we look at studies, while sugar provides only empty calories and consumption of it invites a no. of disease, jaggery is a healthier option due to its composition.
It is enriched in some vitamins, minerals, a small amount of fibre, potassium irons, & salts. However, use it in moderation as too much consumption may lead to certain health disadvantages.
I personally like it after lunch in the winter. My whole family consumes it after meals for good digestion.
It has a heating property. So, if you’re eating it raw and not in desserts, use it in winter else it can cause nose bleeding to some of you.
Other Health benefits
- Improves digestion & helps in weight loss.
- Removes constipation & detoxifies the liver.
- Decrease Kapha Dosha.
- Gur & cinnamon tea or Kadha Helps in treating colds & flu.
- Increase haemoglobin & thus curing anaemia & improves immunity.
- Controls bp.
Recipes & Usage
Healthy sugar alternative for weight loss, some people use it for tea also. It is used in making traditional desserts. jaggery milk & cake is also popular. You can use 1 piece as a substitute for any sweet too. Not suitable for people with diabetes.
Due to its property, it is advisable to use it more in the winter season. Jaggery powder has a cooling property so you can use it for summer.
Availability
Gur is easily available in both rural & urban markets of India.
Related:
3. Dates/dates sugar
One of the healthiest, most nutritious, and safest sugar alternatives which are good in taste too. It has a glycemic index of 45-50. Rich in vitamins & minerals. High fibre helps in digestion. An adequate source of iron boosts your haemoglobin.
According to Ayurveda, the date has a cooling and soothing effect on your body.
You should know that dates are high in calories like honey, but the type of sugar they have is natural sugar. Research has suggested that they don’t crucially increase blood sugar levels like refined sugar does even among diabetic people.
Other health benefits
- Boon for bone health
- Removes bad cholesterol
- Supports weight loss
- Prevent diseases like Alzheimer & cancer
- Improves immunity
- Removes constipation
Recipes & Usage
4-5 dates are safe to consume per day. Don’t overdo it. You can make date sugar too at home. Just dry it, grind, roast, and make powder.
With milk, ice cream, sweets, and cakes.
Availability
You can get it easily both online & offline.
4. Kishmish (raisins)
During the noon summers, when I often crave for eating ice cream, I have replaced my cravings with chilled Kishmish kheer many times.
When it talked about healthy sugar substitutes, I have not seen any mention of raisins. They are the most underrated sugar substitutes you can add to your sweet dishes.
When you make makhana kheer or rice kheer, a lot of white sugar is added. In ice cream too, a load of refined sugar is put.
But have you ever tried increasing the number of raisins in kheer along with some dates? This way you can lower the amount of white sugar if not removed from your kheer.
I personally don’t need to add white sugar when I use Kishmish & dates. Raisins are abundant in fibre, iron, calcium, potassium, and other nutrients responsible for boosting your energy levels.
Other health benefits
- Improves eyesight
- Good for digestion
- Haemoglobin
- Good for your skin & hair
- Reduces bloating problems
- Good for your bones
Recipes & Usage
I have already discussed it above. Also, it is good for sweetening your salad and is used as a snack.
Availability
You can shop Kishmish from your nearby provision store or mart.
5. Soaked Dried Figs (Anjeer)
Though not a very affordable option, Anjeer is one of the best sugar alternatives for diabetic people. They help in regulating your blood sugar levels due to having potassium chlorogenic acid in them & their anti-inflammatory & antioxidant properties.
They have a unique sweet taste which many people like me like a lot. If you don’t like its taste, you can make the Anjeer Pak, Anjeer milkshake, barfi, & halwa.
Other health benefits
- Helps in weight loss.
- Prevents constipation.
- Controls blood sugar levels.
- Helps in easing PMS problems in women.
Recipes & Usage
Availability
Like any other dry fruit, figs are easily available both online & offline market.
6. Natural Raw Honey
Enriched in antibacterial and antioxidant properties, natural honey gets easily digested. It has a different taste from sugar. And in Ayurveda, it is known as the “Perfection of Sweet”.
My grandma used to apply to the chapati and was very fond of it. Like her, almost every Indian likes the taste of honey.
It has been used as a home remedy for dry and wet coughs. Honey is taken along with ginger juice and black pepper in making Kadha treat cough and throat irritation.
If you’re trying to lose weight, experts suggest using lukewarm water every morning.
However, one spoonful of honey has more calories than that sugar but it becomes a healthier option due to its chemical composition that is very close to the human blood.
Other health benefits
- Good for heart
- It balances all three doshas, especially Kapha
- Improves mind alertness
- Helps in weight loss
- Diarrhoea, asthma, healing wounds and others.
Recipes, usage & availability
You can apply it to bread, chapati, toast, and anything you want. Also, take it with milk, and lemon water.
Remember only natural raw honey is healthy so try to get raw honey which is available in both filtered & unfiltered forms.
7. Stevia
A zero-calorie natural sweetener that has zero glycemic index value. The lower the gi index of the food is, the better it is.
However, it is different in taste and you might not like it. It has been used in India and is known as ‘Meethi Tulsi‘ in ayurveda. It is 25 times sweeter than sugar.
Recipes, usage & availability
It’s available in leaves & powder form. It is one of the best sugar alternatives for diabetics as it doesn’t appear to spike blood sugar levels.
Also, it’s the most affordable of all options. You can get it online.
Sources of Natural Sugar When You Crave Sweets
Fruits
The type of natural sugar found in fruits is fructose. It is the sweetest natural carbohydrate which is around 1.2–1.8 times sweeter than refined sugar also called sucrose.
The fruits that are high in sugar are mangoes, bananas, grapes, watermelon, figs, cherries, pears, lychee, and pineapple.
However, you can’t consume these fruits in large amounts if you’re diabetic. You can consume papaya, oranges, and other low-sugar fruits.
But if your sugar levels are in control or if you’re not diabetic and craving ice cream, prefer eating the fruit chaat made (use jaggery powder or mishri for taste) with these high-sugar fruits. They are always a better option when you’re craving to eat some sweets.
The reason is fruits are high in fibre and packed with other vitamins & minerals making them a healthier option that will satiate your sugar taste buds without causing harm to your health.
Natural sugar doesn’t make you develop diseases as the consumption of white sugar does in the longer term.
Dairy
Most dairy products like cow’s milk, cheese, and yoghurt contain natural sugars known as lactose. This isn’t bad for you and is easily digestible. It’s also called milk sugar.
It is packed with minerals like calcium and phosphorus, fat, vitamin D, protein, and other essential nutrients.
Some people like drinking milk without any added sugar. But people like me can’t have it without sweeteners. The solution is to add the above-described natural sweeteners instead of table sugar.
My preferred choice of drinking milk is with Dhaga mishri, & dates sugar. However, all the options go well with milk. You can choose your own.
You can also try some fruit Kheer like Apple Kheer.
Dried fruits with honey
Following food combinations you can try:
- Vegetable salads with dates & kishmish
- Dried figs with honey as a light snack
- Banana with lemon juice & honey/mishri
- Ice Cream made with dried fruits, cocoa powder & Dhaga mishri
- Makhana kheer with dates sugar & kishmish
Final Words on Sugar Substitutes: Don’t Overdo
While it’s good to include these sugar substitutes in your diet, don’t overdo anything. Of course, they provide numerous health benefits (study) but excess of everything is bad.
If you eat a large number of certain foods like gur, and rock candy, they have some disadvantages too. They might not make you develop any chronic diseases but can cause temporary health issues for sure.
For example, excess consumption of gur can cause nose bleeding.
So, be mindful & enjoy!
Suggested Reads:
- Mango Fruit Benefits & Recipes
- Low-Oil Snacks for Vegetarians to Lose Weight
- Best Air Fryer in India for Low-Calorie Breakfast
- Top Cold Press Juicers for Fruits & Vegetables
PICS CREDIT: Screenshots taken by me from my mother’s Instagram account.
DISCLAIMER: The article written above is based on authentic scientific studies, and Ayurveda, & my personal experiences. I have been following Ayurveda for years. Also, I spent hours doing research both online & offline to bring information here from trusted sources. However, many people are allergic to certain foods. If you’re one of them, be careful you always better seek the advice of a qualified healthcare provider.
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