3 Sweet Alternatives to Lower Your Sugar Intake

Americans love sugar: On average, we eat about 17 teaspoons of added 
sugar daily in the form of table sugar, honey, syrups, and more. New dietary guidelines suggest we drastically reduce this intake. Fortunately, there are plenty of naturally sweet foods to flavor recipes.

  • Sautéed Fruits

    Sautéed Fruits

    Heat boosts the sweetness of fruits. Berries, which are in season now and get their rich color from disease-fighting anthocyanins, 
are great candidates for a quick sauté.

    Good for

    A syrup stand-in on French toast; a mixer for oatmeal or Greek yogurt

    Try it

    Coat a medium skillet with 2 tsp grapeseed oil and place over medium-high heat. Add 1 cup berries; cook, stirring often, until soft, 3–4 minutes. Mix berries into cooked oatmeal, along with slivered almonds, flaxseeds, and chia seeds. Top 
with a dollop of plain Greek yogurt and 
a dash of nutmeg.

    See also Blackberry-Grapefruit Granita

  • Dried Dates

    Dried Dates

    Because fruit is comprised largely of water and sugar, drying concentrates its sugar content, amping up sweetness. Dried dates in particular add a high sweet factor, plus nutrition in the form of fiber—just one Medjool date delivers up to 6 percent of your recommended daily fiber intake.

    Good for

    A honey substitute in smoothies; blended with almond milk and ice for a healthy shake; a binder in fruit-and-nut bar recipes

    Try it

    Blend a pitted Medjool date 
with a frozen banana, almond milk, 
and cinnamon.

    See also The Fruit You Need to Reverse Osteoporosis

  • Caramelized Onions

    Caramelized Onions

    Veggies have natural sugars, too. When onions are cooked over low, slow heat, their complex sugars break down into simpler ones, yielding a slightly sweet flavor. Onions also contain the antioxidant quercetin, which may help lower your risk for certain cancers.

    Good for

    Topping for a sandwich, baked potato, or pizza; an omelet filling

    Try it

    Heat ½ tbsp olive oil in a skillet over medium heat. Add ½ sliced onion, cover, and cook until golden, 10 minutes. Increase heat to medium-high, and cook while stirring until onion browns, 5–10 minutes. Fold a few spoonfuls into an omelet with goat cheese.

    See also 4 Natural Sugar Swaps for Baking Healthier Treats