We’re at war with refined sugar; but how healthy are the alternative sugars we’re using, which are said to be “healthy”?

It’s important to know that too much of anything, even natural or fruit sugar, is harmful. Excess sugar or fructose strains all our internal organs. Briefly, let’s look at some of the most commonly used and inquired about alternatives to refined sugar:

Molasses

Our traditional delicacy, molasses, is actually made by boiling fruit to extract its natural sugar and turn it into syrup. If it doesn’t contain added sugar, it’s both beneficial and delicious when consumed in moderation. However, when molasses is boiled at high temperatures, some free radicals are released. When these components are reheated or cooked, they transform into “hydroxymethylfurfural,” abbreviated as “HMF.” This substance is considered carcinogenic and genotoxic (damaging to genes). Therefore, I don’t recommend cooking molasses. Also, thinking that making a cake with 1 cup of molasses is healthy isn’t entirely accurate; its sugar content is already very high. 1-2 teaspoons of tahini can be used raw, though rarely, by drizzling it into tahini or over something you find lacking in flavor.

Honey

Undoubtedly, honey is a gift from bees. It’s wonderful and beneficial; however, honey also loses all its properties when cooked. When honey comes into contact with heat, all the beneficial enzymes secreted by the bee are destroyed, leaving only pure sugar. Furthermore, the HMF problem found in molasses also applies to honey.

Coconut Sugar

Because the coconut fruit is beneficial due to its excellent fat and fiber content, the belief has spread that coconut sugar is also beneficial. Coconut sugar is made from the woody parts outside the coconut tree; that is, it contains no parts from the fruit itself.

This sugar is 50% fructose. This puts coconut sugar almost in the same category as table sugar.

Stevia Leaf

Stevia is a tree that grows in Brazil and Paraguay, and its leaves are naturally sweet. In fact, the tree is sometimes called the “sweet plant.” Stevia is 200 times sweeter than table sugar, so it should be used in very small amounts. Generally speaking, these leaves are the safest alternative to sugar for use; however, they have a sharp, bitter/metallic taste. This bothers some people, which is why its use hasn’t become widespread.

There are sweeteners made with stevia leaves, but absolutely do not be fooled by them. They contain a certain percentage of leaves, but the rest is entirely chemicals. 90% is chemical sweetener, yet the bottles still say “Stevia.” It’s a very harmful type of sweetener.

If you want to use it, you can buy the leaves yourself, grind them into powder using a food processor, and then use it. (No proven harmful effects have been found so far.)

Sweeteners

Sweeteners sold in tablet or powder form (saccharin, etc.), and those used in “diet” drinks, are entirely chemical in nature. Their effects on the body can be even worse than sugar. I strongly advise you to eliminate them from your diet.

Their harmful effects on gut flora and brain cells have been proven. All products labeled “diabetic” use these chemical sweeteners. Something being “0 calories” doesn’t make it healthy. These chemical sweeteners are the most harmful alternatives we should avoid. Erythritol and xylitol are the same.

Agave Syrup

A complete marketing genius. It’s the resin of a tree. Yes, it’s natural; but being natural unfortunately doesn’t mean it’s healthy. It’s a syrup that’s 90% fructose; that is, the most harmful form of sugar. Desserts made with this syrup are even more harmful and toxic than those made with refined sugar. It’s a method that will put a lot of strain on internal organs. If you have one at home, I suggest you quietly throw it in the trash and walk away without looking back.

Maple Syrup

More innocent than agave, with lower fructose; but I’m still wary of all liquid sweeteners. Maybe 1-2 teaspoons can be used.

Apple Juice Concentrate

One of the sugar alternatives I’m most opposed to. A 750 ml bottle is made from 9 kilos of apples. (This is direct information I received from one of the companies.) If you read the nutritional information on the bottle, its high carbohydrate content confirms this. Consuming this much fructose (the most harmful form of sugar) from this much fruit is far more harmful than even table sugar. The fact that it’s called “apple” makes it seem innocent, leading to another mistake: “Since I made it with apple juice, I can eat more because it’s healthy.” This thought and sense of relief leads to increased consumption. This product in the bottle is not apple juice. Apple juice is only the apple juice you squeeze at home. Please remember that one glass of liquid from this bottle contains the concentrated sugar of 3 kilograms of apples. Furthermore, the most harmful part of the apple is taken, concentrated, and bottled.

I needed to emphasize this point because this product is most commonly used in “sugar-free” recipes and products. Apple juice concentrate is not a less harmful alternative to sugar; in fact, it’s more harmful.

This high fructose content… I don’t think it’s right to just gulp down food without fiber, vitamins, and minerals, and I don’t use it myself.

In molasses, honey, and all syrups and liquid sweeteners (mulberry extract, date extract, date juice, date honey… a new variety is added every day; as you can see, there are many varieties), the issue is not just about the cooking process, but the format of the natural sugars consumed. They have very high fructose content and, because they lack fiber, they rapidly raise blood sugar. I always say, “If we’re going to consume sugar, at least let it have some benefit.” Let it have fiber, let it have vitamins. The best way to achieve this is with fruits, in moderation, no more than 2-3 servings a day 🙂

In whatever form, sugar is sugar. When consumed excessively, it is toxic to the body and increases fat accumulation. It directly affects metabolism and our internal organs. My recommendation is to always consume fruit in moderation. I personally only use fresh and dried fruit in my cooking, and I cook them at temperatures not exceeding 150 degrees Celsius.

I wish everyone healthy, happy, sugar-free days.