Revealing Here the 7 Best Natural White Sugar Substitutes

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

The 7 Best Natural Substitutes for White Sugar

Skip the refined sugar and swap it for these healthy and natural substitutes instead. Follow this handy guide to choose the best Paleo-friendly sweetener for your cooking and baking needs.

With different flavors, textures, and temperaments, each has its own unique quality. Best part is, they won’t have the harmful effects of most processed varieties and will help keep sugar cravings down to a minimum.

Unlike their refined counterparts, these natural sugar substitutes won’t spike your blood sugar levels and are healthier alternatives to use when cooking, baking, or blending.

You can find a wide range of these Paleo sugar alternatives at your local health food store or purchase them online for speedy home delivery. To get started, check out the natural sweeteners below and discover the best recipes to use them in!

Coconut Sugar

Coconut sugar is the Paleo sweetener that best mimics the texture and flavor of brown or cane sugar. Despite its name, it’s made from the nectar of coconut blossoms rather than actual coconuts. Although the texture is similar to its refined counterparts, it excludes the bitter aftertaste and is great for all your baking purposes.

• Replacement Ratio: 1 cup coconut sugar: 1 cup cane sugar
• Flavor: brown sugar, molasses, caramel
• What It Does: adds a richer flavor and darker color to recipes
• Use It to Make: brownies, quick-bread, cookies, cakes, muffins, bbq rub

Monk Fruit

Monk fruit has zero calories, but is 200-300 times as sweet as cane sugar. It’s made from a green round melon native to Asia and can be found in liquid, powder, or granule form.

• Replacement Ratio: ⅔ tsp monk fruit : 1 cup cane sugar
• Flavor: similar to cane sugar, mild, fruity
• What It Does: adds a slight cooling sensation on the tongue, making it better in chilled recipes
• Use It to Make: beverages, raw desserts, cheesecakes, jello, pudding

Stevia

Stevia sweetener is made from the leaves of the stevia plant. It’s a calorie-free sweetener that can be purchased in powder or liquid form. Due to its intense sweetness, a little bit goes a long way to sweeten recipes – one tiny teaspoon of Stevia is equal to a whopping cup of sugar!

• Replacement Ratio: 1 tsp stevia : 1 cup cane sugar
• Flavor: slightly bitter aftertaste, similar flavor to artificial sweeteners
• What It Does: stevia won’t brown or add texture to baked goods the way cane sugar does; combine it with other natural sweeteners to add more texture
• Use It to Make: frosting, brownies, mousse, beverages, pudding

Pure Maple Syrup

Pure maple syrup doesn’t contain fillers like high fructose corn syrup, artificial colors, or other unnatural flavors. It’s simply made from extracting sap off of trees. As an added bonus, maple syrup contains antioxidants, zinc, and manganese.

• Replacement Ratio: ¾ cup maple syrup: 1 cup cane sugar
• Flavor: roasted, caramel, brown sugar
• What It Does: adds moisture and richer flavor than cane sugar; decrease other liquids in recipes by ¼ cup
• Use It to Make: candy, pudding, ice cream, marinades, glazes

Raw Honey

Since raw honey is not heated or processed, its vitamins, minerals, and enzymes remain completely intact. This pure form of honey contains antioxidants that are great for boosting your immune system. Raw honey can also range in thickness and color from opaque to dark gold. The flavor differs from one variety to the next, depending on the type of flower the bees were exposed to.

Note: Keep in mind that honey bakes faster than cane sugar, so reducing the oven temperature by 25ºF will help prevent premature browning.

• Replacement Ratio: ¾ cup honey: 1 cup cane sugar
• Flavor: distinct, hints of spice and florals
• What It Does: adds depth of flavor to a recipe and increases moisture; decrease other wet ingredients in recipes by ¼ cup
• Use It to Make: glazes, marinades, muffins, quick breads, dressings, icing / frosting

Date Paste

Date paste and syrups are made by soaking dried, pitted dates in warm water to soften. Next, they’re blended into a smooth paste you can use for all your Paleo sweets. Free of refined sugars, this handy condiment can be folded into desserts or used to sweeten sauces.

• Replacement Ratio: ⅔ cup date paste: 1 cup cane sugar
• Flavor: caramel, fig
• What It Does: adds moisture, chewiness and a richer flavor
• Use It to Make: pancake syrup, snack bars, cookies, brownies, bbq sauce

Banana Purée

Ripe mashed banana provides natural sweetness without the use of additional sweetener. Speckled brown bananas have a deep, sweet flavor because their starch has broken down into sugar.

Banana purée also brings a distinct flavor, so it’s best added to desserts and sweet recipes as opposed to savory. Use right after peeling and mashing the banana for the best flavor. Reduce the amount of liquid or fat in the recipe when using banana (½ cup mashed banana is equal to ½ cup oil).

• Replacement Ratio: ½ cup mashed banana: 1 cup sugar
• Flavor: distinct, hint of caramel
• What It Does: adds sweetness and moisture, creates a denser end product
• Use It to Make: brownies, quick breads, cookies, muffins

Watch this video – 5 Best Natural White Sugar Substitutes

Written by Jennafer Ashley

Author Bio:

Jenna is a Registered Dietetic Technician and recipe developer specializing in healthy eating. She styles and photographs recipes for her website, Fresh and Fit , as well as contributes to a variety of websites. In her free time, Jenna enjoys trying new restaurants and hiking with her German Shepherd.

Kelsey Alea, is a certified nutritional therapist at PaleoHacks. She is the author of the Keto Slow Cooker Cookbook. The cookbook features 80 mouth-watering Keto slow cooker recipes for breakfast, lunch, dinner and dessert. It is a perfect cookbook for those who want to indulge, save time in the kitchen, and stay in ketosis.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

6 Cruciferous Vegetables Health Benefits and Who Should Avoid Them

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

6 Amazing Benefits of Cruciferous Vegetables (& Who Should Avoid Them)

Cruciferous veggies, like broccoli and kale, are some of the most nutrient-dense foods on the planet. Here’s how piling them onto your plate every day can help you lose weight and even fight cancer.

It’s no secret that eating your broccoli can help fight disease and lower your blood sugar, but did you know that eating too many cruciferous veggies could have serious side effects?

Before we dive into the benefits and side effects of these proclaimed “superfoods”, let’s answer one question first – what exactly are cruciferous vegetables?

What Are Cruciferous Vegetables?

Cruciferous veggies are members of the Brassicaceae family of plants – more commonly known as the cabbage family. Aside from cabbage, the most common varieties include:

• Arugula
• Bok choy
• Broccoli
• Brussels sprouts
• Cauliflower
• Collard greens
• Kale
• Kohlrabi
• Maca
• Radish
• Rutabaga
• Turnip
• Watercress

While the nutrition of each varies, you can bet most of these veggies contain high amounts of vitamins A, C, K, and fiber. However, one compound, in particular, steals the show when speaking of these particular veggies – sulforaphane.

Sulforaphane is a phytochemical abundantly found in cruciferous vegetables and can help neutralize inflammation-causing free radicals in the body.

Here are six more reasons why you should eat cruciferous veggies every day.

6 Benefits of Cruciferous Vegetables

1. Fights Cancer

Cruciferous vegetables are jam-packed with antioxidants. These are key in fighting off free radicals, which can lead to harmful effects, like cancer.

A number of studies prove that eating cruciferous veggies can help prevent cancer. One large review shows that a higher consumption of cruciferous vegetables, especially cabbage and cauliflower, is associated with lower instances of cancers.

2. Calms Inflammation

Chronic inflammation is the root cause of most diseases. Fortunately, eating cruciferous veggies can help fight that dangerous inflammation.

One study looking at 1,000 female participants, found that a diet abundant in the consumption of cruciferous veggies reduces inflammation markers up to 25 percent.

3. Improves Heart Health

Heart disease is one of the top health concerns in the country today. Fortunately, eating your (cruciferous) veggies can help.

Studies show that increased consumption of fruits and veggies, particularly the cruciferous variety, help lower blood pressure and decreases the risk of cardiovascular disease.

4. Helps Regulate Blood Sugar

Cruciferous vegetables are full of fiber. In fact, just one serving of most of these veggies can provide you with your total fiber needs for the day.

What does this have to do with blood sugar? Fiber works to slow the absorption of sugar in the body, in turn improving your blood glucose levels.

5. Promotes Healthy Weight Loss

Cruciferous veggies are low in calories and, as mentioned above, chock full of fiber. This means that after eating them, you’ll feel fuller for longer.

You’ll probably also see the weight on the scale go down as you eat more cruciferous veggies because you’ll be less tempted to snack in between meals.

6. Regulates Hormones

One of the main compounds found in cruciferous vegetables, Indole-3-Carbinol, helps regulate estrogen activity.

Estrogen is a hormone responsible for regulating the reproductive system. However, too much estrogen can disrupt the natural balance of hormones and cause bloating, headaches, and an irregular menstrual cycle. By eating more cruciferous veggies, you can reduce your estrogen, helping to balance out your hormone levels.

Side Effects of Cruciferous Vegetables

While you might be tempted to call cruciferous veggies a cure-all, don’t get too ahead of yourself.

First, beware the veggie platter at parties – you don’t want to eat your broccoli or cauliflower raw! When uncooked, cruciferous vegetables release potentially dangerous goitrogens or compounds that manipulate the thyroid. Goitrogens make it harder for the thyroid to produce the hormones your body needs for proper function.

This is especially important for individuals with a thyroid disorder. If you already have an over- or under-functioning thyroid gland, the addition of too many cruciferous veggies in your diet – raw or otherwise – could increase the severity of the issues you’re currently experiencing.

You may also feel bloated and gassy after eating cruciferous veggies. That’s because eating high amounts of these veggies can lead to fermentation in the large intestine. To combat this risk, drink more water when eating them, and avoid eating them too quickly to make it easier on the digestive system.

How to Prepare Cruciferous Vegetables

While we don’t recommend snacking on raw cruciferous veggies, there are plenty of ways to cook them. Some of our favorite ways include:

• Steaming: This is arguably the best way to prep your veggies! Cut them into bite-sized pieces, place in a steamer basket over an inch of boiling water, cover, and steam for five to 10 minutes, or until tender.

• Sautéing: In a large skillet, heat olive oil over medium-high heat. Add the vegetables, season to taste, and stir. Cook for about eight to 10 minutes.

• Boiling: Bring a large pot of water to a boil. Carefully add trimmed veggies to the water. Let the water come to a boil again, then reduce the heat. Boil five to 10 minutes or until tender, then drain, season and serve.

• Roasting: Preheat the oven to 350°F. Toss chopped vegetables in olive oil, spread them evenly on a baking sheet and sprinkle with seasoning. Roast for about 35-45 minutes or until the vegetables are beginning to brown.

Watch this video to take advantage of cruciferous vegetables health benefits –How To Prepare and Cook Cruciferous Vegetables

Written by Stephanie Lodge

Author Bio:

Steph is a writer, recipe developer, weightlifter and nutritional consultant with a passion for health and wellness. She is the founder of The Athlete’s Kitchen, a website dedicated to providing its audience with articles, recipes and the latest nutritional information on their favorite foods.

Kelsey Alea, is a certified nutritional therapist at PaleoHacks. She is the author of the Keto Slow Cooker Cookbook. The cookbook features 80 mouth-watering Keto slow cooker recipes for breakfast, lunch, dinner and dessert. It is a perfect cookbook for those who want to indulge, save time in the kitchen, and stay in ketosis.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook