DATES 🌴: vegan, are rich in fiber, vitamins, minerals and antioxidants, like flavonoids, carotenoids and phenolic acid, which has the power to reduce the risk of many oxidative stress related diseases (diabetes f.i.).
Added 👍🏼: its glycemic index is lower than table sugar, even lower than maple syrup
(REAL) MAPLE SYRUP 🌱: vegan, is less processed and lower in glycemic index than table sugar. It contains 13g carbohydrates on 100g pure product, mostly sucrose.
It’s higher in calories than table sugar (53kcal vs 48kcal on 100g product), but full of minerals, like manganese, zinc, calcium, potassium and copper and has a wide variety of polyphenols and group B vitamins💪🏼
That’s why it’s the ideal choice for natural sweetener, especially for athletes.
Added 👍🏼: it is fairly unprocessed.
AGAVE SYRUP 🌱: vegan, it’s the nectar of agave plant. Much sweeter than table sugar, so less quantity to be used.
It’s higher in calories than table sugar (60kcal vs 48kcal on 100g product), although its glycemic index is lower.
It contains 16g carbohydrates on 100g pure product but it has the highest fructose content of any commercial sweetener on the market (~90%!).
👍🏼: in small amount, it contains important B group vitamins, helpful for a strong immune system, and vitamin K.
👎🏼: it has no minerals and it’s quite highly processed.
COCONUT SUGAR🥥: vegan, also contains antioxidants, polyphenols and important minerals like iron, zinc and potassium.
It’s produced from the sap of the flower bud stem of the coconut palm.
Curiosity👀: its flavor and sweetness are usually similar to table sugar or brown sugar with a hint of caramel, however not highly processed, therefore color, sweetness and flavor can vary depending on the coconut species, the season when it was harvested and where it happened.
STEVIA🌱: vegan, it has ZERO calories and it’s super sweet so you don’t need as much as table sugar.
For these reasons, people with diabetes and those needing to lower their calories intake are often recommended to substitute table sugar with stevia.
(RAW) HONEY🍯: obviously not vegan, that makes it the last in the list, although it’s rich in antioxidants, including phenolic compounds like flavonoids, that help regulate cellular activity and fight off the free radicals that cause oxidative stress on our body. It’s super sweet so no need much quantity; its calories are higher than table sugar (64 kcal vs 48 kcal on 100g product).
What’s your choice?