Dates

The dried fruits of the date palm tree are known as dates. These sweet, chewy fruits are a great alternative to refined sugar and have a variety of health advantages. Dates, unlike refined sugar and many other sweeteners, are high in fiber, potassium, magnesium, manganese, vitamin B6, carotenoid, and polyphenol antioxidants. Because of their sweet flavor, dates can be substituted for sugar in recipes for energy bars, cakes, and cookies. You may also combine them to flavor homemade nut milk and smoothies.

Some individuals produce a thick paste out of dates, which may be used as a one-to-one replacement for refined sugar. Dates are heavy in calories and natural sugars, but studies show that they don't have the same effect on blood sugar levels as table sugar, even in diabetics. In a 16-week trial of 100 adults with type 2 diabetes, one group had three dates per day and the other consumed none. The date group saw significant decreases in total and LDL (bad) cholesterol but their HbA1c remained stable – an indication of long-term blood sugar management.