5 healthy alternative sweeteners

With various forms of sugars and sweeteners available in the market, it can be difficult to determine which is relatively safe to consume. Here are five healthier alternatives you can use to sweeten your meals or drinks.

1.    Date sugar

As the name implies, this natural sweetener is made by turning dried dates into powder. Compared to refined sugar, Prevention says this type of sugar tastes less sweet.

Whole dates contain small portions of potassium, calcium, magnesium, and fiber. Gram for gram, date sugar contains fewer calories.

According to Eating Well, this sweetener is ideal for baking bread and cookies. When cooking, you can use 2/3 cup of date sugar for every cup of white sugar.

2.    Yacon syrup

The syrup is derived from the Yacon, a plant commonly found in the Andes Mountains in South America. Medical Daily says the sweetener is often used by the Peruvians.

A study conducted in 2013 indicates that the syrup contains around 30 percent fructooligosaccharides and low levels of sucrose, fructose,  and glucose.

The syrup also works as a probiotic, providing food for healthy bacteria in the body, including the Lactobacillus and Bifidobacterium in the colon and small intestines.

Individuals who participated in the study were asked to use this alternative sweetener. In a span of four weeks, women lost as much as 5 lbs.

3.    Blackstrap molasses

Blackstrap molasses is produced when the sugar crystals are removed from the sugar cane syrup. Prevention says the process produces a smoky but bittersweet nectar.

Unlike other types of sugars and sweeteners, blackstrap molasses contains a variety of vitamins and minerals. Depending on how the cane sugar was processed, the resulting syrup may contain a high percentage of iron, vitamin B6, calcium, potassium, and magnesium.

4.    Stevia

Similar to the Yacon, the Stevia is also derived from a plant known as the Stevia rebaudiana. For centuries, Authority Nutrition says the leaves of the Stevia plant have been used by the South American natives to sweeten their food and drinks as well as for healing purposes.

Gram for gram, this sweetener is said to be a "hundred times sweeter than sugar."

Consuming Stevia has its benefits including lowering blood pressure and blood sugar levels. According to experiments conducted on rats, Stevia can also help reduce bad cholesterol levels and the buildup of plaque in the arteries.

5.    Coconut sugar

Coconut sugar is produced by boiling the sap of coconut palm. Contrary to popular belief, it does not taste like coconut but more of brown sugar.

Prevention says the sweetener contains zinc, iron, antioxidants and a type of fiber known as inulin. Inulin works as a prebiotic, keeping your gut healthy and reducing the chances of cancer, according to the Huffington Post.