Les alternatives naturelles au sucre raffiné

What is refined sugar? How is it made?

Sugars such as fructose, glucose and sucrose are the most widespread refined carbohydrates.

Sucrose

Cane sugar

Cane sugar is prepared in two stages: the extraction of pure sugar, followed by refining into white sugar. The cane is pressed to extract the juice, which is then heated. The juice is then clarified and crystallised.

At this stage, native sugar (brown cane sugar), molasses and syrup are obtained. 

This native sugar is then refined (purified and decolourised) into white sugar. This white sugar can in turn be modified by adding molasses or caramel to produce brown sugar [1]. 

Sugar beet

Sugar beet produces white sugar through the extraction of its juice. This simple process does not involve refining. Brown sugar obtained from sugar beet, however, is refined. 

In both cases, these processes result in a sugar that has lost its minerals and nutrients, containing almost exclusively pure sugar — sucrose (which is a combination of glucose and fructose). It is therefore purely caloric. Refined white sugar is found in many industrial products (drinks, biscuits, cereals, etc.). 
 

And what about fructose?

Sugar is addictive, disrupts our concentration, destabilises our blood sugar levels, feeds harmful bacteria in the gut microbiome...

Microbiome imbalance

Diet is an important factor in determining the composition of the gut flora. It plays an essential role in the colonisation, maturation and stability of this flora.

Impact on our blood sugar levels 

After a meal, insulin is secreted by the pancreas in response to rising blood sugar levels, signalling to the body that it needs to lower circulating sugar — either by absorbing it into the muscles and fatty tissue, or by promoting its storage in the liver. This is followed by a drop in blood sugar, which triggers a feeling of hunger [6]. Under normal conditions, this mechanism is highly precise, keeping blood sugar levels within an appropriate range.
 

This mechanism can be disrupted by prolonged and excessive consumption of refined sugars. Muscle, fat and liver cells can become "deaf" to insulin — in other words, even when insulin is secreted, the cells no longer take up the excess blood sugar; they become "insulin-resistant". In response, the pancreas secretes more and more insulin to "make itself heard", to no avail. 

The result: too much insulin, hyperglycaemia, and inflammation.

The modern diet is characterised by the excessive consumption of various types of carbohydrates, particularly refined sugars, which collectively have harmful effects on human health — a phenomenon referred to as "carbotoxicity" [7].  

Research has shown that it takes around 8 weeks of regularly consuming high-fructose sugary drinks to cause insulin resistance!
 

Inflammation

Research has shown that dietary sugar consumption contributes to increased inflammatory processes in humans. Central to the potentially relevant mechanisms is the fact that dietary sugar promotes the synthesis of free fatty acids in the liver, which can produce molecules capable of triggering these inflammatory processes [8]. Inflammatory reactions are the starting point for many diseases, including cardiovascular disease, obesity, diabetes, and more. 
 

Hormonal imbalance

Sugar is therefore an inflammatory food that can overactivate our immune system, leading to a cascade of consequences — particularly throughout your menstrual cycle… 

Sugar causes insulin resistance, which in turn triggers an excessive production of insulin by the body. This is highly inflammatory and can have an impact on cycle comfort, whether in the form of premenstrual syndrome or menstrual pain (the inflammatory response being at the root of cramping). 
 

Furthermore, excess insulin reduces the production of FSH and increases the production of LH. The result: a hormonal imbalance that disrupts the cycle and leads to ovulation disorders. Periods become lighter and may even disappear altogether. This is, for example, what often happens in women with PCOS. 
 

For more details on inflammatory foods and their effects, see our article "Diet and inflammation”.

Cardiovascular diseases

Numerous studies have examined the relationship between sugar, sugary drinks, and coronary heart disease. A meta-analysis of cohort studies (a method that combines the results of several studies on population groups) showed that consumption of sugary drinks is associated with the risk of coronary heart disease [9].

Obesity and type 2 diabetes
 

The rise in obesity rates in developed countries is largely linked to increased consumption of refined carbohydrates. 

Sugars increase the appeal of fats and fat/sugar combinations. These products are often the subject of strong food preferences and cravings, which are known to affect the majority of people living with obesity [10]. As the central nervous system depends on a stable supply of glucose, these fluctuations threaten its functioning and also have a negative impact on the cardiovascular system [11].

Type 2 diabetes is a major consequence of obesity and can also be triggered by insulin resistance resulting from excessive sugar consumption, including refined sugars. 

Honey 

Honey contains many elements in small quantities, including potassium, calcium, magnesium and iron. It also contains B-group vitamins [12]. 

It is also rich in antioxidant polyphenols (though the content varies depending on its botanical origin [13]) and contains carbohydrates with a prebiotic action (meaning they stimulate the beneficial bacteria in your gut flora). 

Please note: honey is more than 80% sugar (and 40% fructose), so it should not be consumed in excess. 
 

Its high sweetening power means it can be used in smaller quantities than sugar. 

Tip: replace 100g of sugar with 50g of honey.

It is not suitable for vegans. We originally used honey in our bars, but for this reason chose to use agave syrup instead, to suit as many people as possible.

Alternative: pear juice concentrate has a similar consistency.

Maple syrup

Maple syrup is nutritionally interesting as it contains elements such as manganese (30% of daily intake in 2 tablespoons), calcium, potassium and copper (6% of daily intake of each per 2 tablespoons). It also contains B-group vitamins (for example, 28% of the daily intake of riboflavin, vitamin B2, per 2 tablespoons) [14]. It is also low in fructose (1%), unlike honey. It is further distinguished by its content of quebecol, a polyphenol with antioxidant properties [15]. 

Furthermore, it has a stronger flavour than honey, which means less is needed in recipes. 

Perfect on pancakes, it is also ideal for glazing meat or a cake, flavouring a yogurt, or sweetening a hot drink.
 

Agave syrup 

Agave syrup sits between maple syrup and honey in nutritional terms. It contains more sugars than maple syrup (75% compared to 58%) but less than honey. More specifically, it contains a high amount of fructose — around 60% — which means it should be consumed in moderation. It also naturally contains trace elements.
 

Its flavour is fairly neutral and it will blend into all your recipes without altering the final taste. Thanks to its good solubility, you can add it to muesli, yogurt, tea, coffee and smoothies, as well as pancakes and waffles.

Tip: replace 100g of sugar with 75g of agave syrup.

Our range of pregnancy snacks and breastfeeding snacks contains a little agave syrup, and no white sugar.
 

Coconut blossom sugar 

Coconut blossom sugar is an unrefined sugar obtained by crystallising the sap from coconut palm flowers. It is similar to white sugar in terms of calories. Its difference lies in the fact that it also contains minerals (including potassium) and vitamins (particularly B-group vitamins), making it more interesting from a nutritional standpoint [16]. 
 

It does not taste of coconut, but rather has a caramel-like flavour. 
 

Tip: replace in equivalent quantities to sugar, or slightly less, as it has a pronounced flavour. 

Dates

The date is a very interesting fruit as it contains potassium, magnesium and, in smaller quantities, selenium (100g of dates provides 5% of the daily selenium intake). It also contains small amounts of vitamin A and B-group vitamins (for example, 18 mcg of vitamin B9 per 100g) [17]. 

It is particularly rich in fibre, which has beneficial effects on blood sugar levels and helps balance the fruit's natural fructose content, as well as in antioxidants, and has anti-inflammatory properties. 

Add pieces of date to your yogurt or use date paste in your cakes. 
 

Lucuma

Lucuma is a small, very interesting yellow fruit. Native to Peru and nicknamed the "tree of life" or "gold of the Gods" by the Incas, it has a sweet flavour reminiscent of maple syrup, even though its sweetening power is half that of refined sugar [18]. It is considered a superfood, partly thanks to its high vitamin C content. It is also rich in potassium, calcium and iron — a wealth of benefits with a delicious taste. 

Use it in your drinks (hot or cold), your cake mixes, and more…
 

Banana

Banana is a fruit with a tender, sweet flesh that is particularly interesting due to its high starch content, which gives it cholesterol-lowering properties (helping to reduce the amount of cholesterol in the blood) as well as beneficial effects on digestion and the intestines [19]. It is also a fat-free fruit, and a source of manganese and potassium. 
 

An excellent alternative for your cakes or to sweeten your yogurts. 

Fruit compote or purée 

Fruit compote contains the sugars naturally present in fruit, as well as some of their benefits (it retains vitamins, minerals and fibre, though to a lesser extent as some are lost during cooking). For this reason, homemade compote is preferable to shop-bought versions, which are generally enriched with sugar. (Opt for fruit purées instead.)
 

It is perfect for baking or for sweetening your yogurt. 

A word of caution: these alternatives are better for your health than white table sugar, but they all contain sugar — some are even high in fructose — and should not be consumed in excess!

Cinnamon 

Cinnamon is a nutritionally rich spice. It is high in fibre, which is beneficial for digestion, as well as minerals including calcium, iron, magnesium, manganese, phosphorus and potassium! Its benefits don't stop there — it also contains many vitamins such as vitamin A, vitamin K1 and numerous B-group vitamins [20].
 

Use it in baking to add more flavour and replace sugar. It also pairs very well with your favourite drinks, such as coffee or tea. 

To vary the flavours, you can use other spices such as star anise or nutmeg.

Erythritol - Xylitol

Some natural sweeteners can also be a good alternative to table sugar. Xylitol (birch sugar derived from bark) and erythritol (a sugar alcohol found in small quantities in certain fruits and vegetables, obtained by fermenting flour) have very little or no influence on blood sugar and insulin levels. In addition, erythritol is calorie-free and xylitol contains 40% fewer calories than sugar. They are therefore suitable for people with diabetes. 

Their taste is distinctive as they leave a cooling sensation in the mouth, so they may not be suited to all your culinary preparations. 

To sweeten your drinks: opt for xylitol in cold drinks as it dissolves well, and erythritol in hot drinks!

The Jolly Mama tip

At Jolly Mama, we use a collagen food supplement ! Our collagen powders are free from added sugars, with a cocoa, coffee or even turmeric-ginger flavour. Add them to your yogurts or hot drinks to naturally replace sugar, with an indulgently delicious taste. 

The simplest approach is to wean yourself off sugar gradually, starting for example by no longer adding sugar to drinks.

It's a vicious cycle — sugar craves sugar! Eating sugar causes a spike in blood sugar (hyperglycaemia), which triggers insulin production. This is then followed by a drop in blood sugar, generating a feeling of hunger. Consuming sugar will therefore momentarily ease that feeling of hunger, only to trigger it again a few hours later, and so on [21]. It can also be effective to cut it out entirely for a week to break the habit, then reintroduce it in limited amounts.

You can eat wholegrains or potatoes, which contain mainly glucose and little fructose. Glucose appears to have less effect on insulin resistance than fructose. Wholegrains should of course be consumed in moderation and alongside vegetables and protein to slow the absorption of sugar in the body!

What about fruit juices?

Avoid fruit juices, which are high in glucose and fructose and, in the absence of fibre, considerably raise blood sugar levels and put even more strain on the body.

What about dried fruit?

Dried fruit is very high in sugar (as it is dehydrated), but it comes "packaged" in fibre, which helps slow the absorption of sugar into the bloodstream. It is therefore a good snack to have between meals, or a good alternative to industrially produced sweet products when you're craving something sweet.
 

Ideally consumed with proteins and healthy fats. Like fibre, these help to regulate blood sugar levels and ensure that the energy provided by the dried fruit is released in a more moderate and sustained way.
 

Tip: Try soaking your dried fruit in water for a little while to remove some of the excess sugar it contains!

Sugar is the breeding ground for many imbalances in your body (hormonal, intestinal, inflammatory, etc.). Try to limit your consumption as much as possible, because sugar craves more sugar…

There are some natural alternatives, such as honey and syrups, but bear in mind they also contain fructose and should not be consumed in excess!