Swaps for Refined Sugars

WHAT ARE REFINED SUGARS?

Refined sugars are sugars that have been processed to remove impurities and create a pure, white product. Examples of refined sugars include: granulated sugar (table sugar), brown sugar, high-fructose corn syrup (HFCS), white sugar, and confectioners' sugar (powdered sugar).

WHY SHOULD WE CARE?

Refined sugars are typically high in calories and have a low nutritional value, lacking essential nutrients like fiber, vitamins, and minerals. They negatively impact: energy, weight, mood, immunity and sleep.

WHAT ARE SOME SWAPS FOR REFINED SUGARS?

There are many healthier ways to sweeten things up such as: honey, maple syrup, coconut sugar, bananas and unsweetened applesauce. Replace one cup of sugar with three-fourths of a cup of honey or maple syrup. Coconut sugar and unsweetened applesauce substitute it in equal amounts. For mashed bananas, replace 1 cup of sugar with ½ cup of mashed ripe bananas. These healthier sugars still affect blood glucose so be sure to enjoy in moderation!