San Jose, Negros Oriental – Filipino cuisine offers different variations of dishes, desserts, and beverages but we can always taste sweetness in it. Having a sweet tooth is innate to us Filipinos. However, as much as we love sweets, we must also be mindful of our daily sugar consumption.

According to the Daily Nutritional Guide Pyramid for Filipino Adults (20-39 years old), the recommended daily intake of sugar is 5-8 teaspoons. Too much sugar is associated with wide health complications such as obesity, diabetes, and heart disease. Fortunately, we have sugar alternatives that help reduce the sugar in the diet. They include:

Date Paste – Can be used as a sweetener in recipes instead of table sugar because dates are a nutrient-dense food that is high in fiber, minerals, and vitamins.

Honey – it is a viscous, golden liquid that honeybees produce. It has anti-inflammatory and antioxidant properties and trace levels of vitamins and minerals. It also promotes digestive health because it is simpler to digest than table sugar.

Maple Syrup - A thick, sweet liquid known as maple syrup is created by heating the sap from maple trees. It contains trace amounts of minerals such as calcium, potassium, iron, zinc, and manganese. In addition, it contains a lot of phenolic substances, including lignans and coumarins, which may have antioxidant and anti-inflammatory properties. However, maple syrup has high-calorie content and must be consumed in moderation just like other natural sweeteners.

Molasses – it is a sweet, dark liquid that resembles a thick syrup. Juice from sugar cane or sugar beets is heated up to make it. Along with its many antioxidants content, it also has several vitamins and minerals. Additionally, it is a good source of calcium, potassium, and iron, all of which are crucial for maintaining a variety of health conditions.

Sugar Alcohols - Commonly referred to as polyols, these are substances utilized as bulking agents and sweeteners. They originate from plant items like fruits and berries. They have fewer calories per serving than conventional sugar when used as a sugar replacement. This is because they don't induce sharp spikes in blood sugar, require little to no insulin to be processed, and convert to glucose more gradually.

Food's flavor is preserved, sweetened, and enhanced with sugar. Because of this, it might be challenging to avoid and resist, but cutting back on sugar has several advantages for your health. Moderation of everything we intake is also helping the body function at its best. // ND II Shaira Vita A. Calumpang-Reyes, RND