Should I give up or replace my white sugar?

Why is White sugar considered unhealthy?

White food those foods that have been processed and refined, like flour, rice, pasta, bread, crackers, cereal, and simple sugars like table sugar and high-fructose corn syrup. The difference between refined white foods and their healthier counterparts is processing and fiber. Most white carbs start with flour and sugar have been ground and refined by stripping off the outer layer, which is fiber. While white carbs can be very gratifying to the tongue, it’s definitely not so to the gut. White sugar is surely classified as Bad-carb which when added in significant quantities can affect the general health by increasing obesity, increased risk of heart diseases, causing tooth decays, other secondary impact like increase in inflammation and cause fatty liver when consumed in higher quantities.

What can I replace sugar with?

Stevia which originates from leaves of a natural origin plant Stevia rebaudiana. It’s made by extracting the sweet compounds, particularly steviol glycosides, from the leaves. It does not impact blood glucose, contains some anti-oxidants contributing to health benefits.
Dates which can be used as syrup or as dry fruits as appropriate. Dates are high in fiber, nutrients, potassium, iron, and magnesium
Maple Syrup a well known sugar substitute. Organic maple syrup is very nearly a super food, with vitamins and minerals and antioxidants. It has low glycemic index
Agave syrup comes from a small fruit and comes with relatively low glycemic index. . It is produced by heating or enzymatically treating and filtering sap from the heart of the agave plant
Honey which contains important minerals and vitamins like calcium, potassium, vitamin C, B1, B2, B3, B5, and B6.
Jaggery because of its potassium content maintains a healthy electrolyte balance. Its a nutritional byproduct of sugar making
Brown sugar is less in calories compared to white sugar. It consists of various micronutrients like calcium, iron, zinc, potassium, phosphorus, copper, and vitamin B-6
Erythritol is calorie-free sweetener present in foods such as some fruits and fermented foods and doesn’t affect your blood sugar or cause tooth decay. Erythritol cannot activate yeast like sugar does.

Where all can I use Stevia?

Beverages - Stevia is a direct substitute for sugar in beverages

Baking and Cooking - Since it is heat stable. Due to its high sweetness, adjustments are needed to account for the lack of bulk that sugar would provide in some recipes.

Processed foods - Stevia is increasingly being used in products such as soft drinks, yogurts, and even some low-calorie snacks and desserts

What could be a reasonable ratio in comparison to sugar to maintain the taste?

1/4 cup sugar can be replaced with 3 tsp of stevia powder. However stevia increasing this ratio may result in a slightly bitter taste. In order to overcome this an optimal ratio can be arrived based on the purpose whether cooking or baking which also ensures the food consistency. Baking with stevia affects the caramelization and doesnt allow the food to raise like sugar does. Hence some trial and error combining stevia with other healthy sugars can result in getting the recipes right.

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