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White sugar doesn't have any nutritional value but supplies us with extra calories. That's why more and more people are looking for healthier and natural ways to replace it. There are sugar alternatives that you can easily buy online and enjoy your meals and drinks with a little bit of sweetness that is less harmful. This list includes dates, erythritol, agave syrup, maple syrup, organic coconut sugar and stevia. 1. Dates Dates are fruits of the date palm tree. In the Western countries mainly dried dates are consumed, that are available as: whole, pitted or chopped dates. The most popular varieties are Medjool dates and Deglet Noor dates. Dried dates are sweet and chewy with a caramel-like flavour. You can also easily buy date syrup made of heated dates mixed with water and blended into a sweet nectar. Both whole dried dates and date syrup are a great alternative for sugar in cooking and baking. Nutritional value of dates Dates consist of fructose, which is a natural type of sugar found in fruits. Dried dates are much healthier than normal sugar. They are high in important nutrients such as fibre, vitamin B6, and minerals such as potassium, magnesium, manganese and copper. Organic dates are packed with antioxidants: flavonoids, carotenoids, phenolic acid that help fight inflammation and prevent chronic diseases such as diabetes, cancer, heart disease and Alzheimer’s. Dates have a low glycemic index. The fibre in dates can help to control blood sugar levels and prevent them from sugar spikes. However, since they are dried fruit, they quite high in calories. Buy organic dates in bulk 2. Erythritol Erythritol is a natural sweetener that tastes exactly like sugar but it has no calories. It can be used just like white table sugar in drinks, and for cooking and baking. Erythritol contains 70% of the sugar sweetness but only 6% of its calories. How is erythritol made? Erythritol belongs to sugar alcohols that are used as sugar-free sweeteners (such as sorbitol, xylitol, maltitol). They can stimulate the sweet taste receptors on your tongue. Most sugar alcohols are found in small amounts in fruits and vegetables. Nutritional value Erythritol is different from the other sugar alcohols as it contains fewer calories and doesn’t cause any side effects. Most of it gets absorbed into your bloodstream and it's excreted with the urine. Erythritol acts as an antioxidant and helps the blood vessel function in people who suffer from type 2 diabetes. It is also a great sugar alternative for those who want to lose weight. Unlike table sugar, erythritol doesn't feed the bacteria that cause cavities so it helps to stop the growth of bacteria in the mouth. Buy erythritol in bulk 3. Coconut sugar Organic coconut sugar is the less-processed type of sugar. Sometimes called coconut palm sugar it is made in a natural way from the dehydrated sap of the coconut palm tree. How is coconut sugar made? Liquid sap is collected from a cut made on the coconut flower. Then, it is heated until the liquid evaporates. The result is a brown granulated product. Don't confuse it with palm sugar which is made in a different way. Nutritional value of coconut sugar Coconut sugar contains very small amounts of minerals such as iron, calcium, zinc, potassium, zinc, plus polyphenols, antioxidants and fibre. Coconut sugar has a lower glycemic index and slow down the absorption of glucose. This is thanks to inulin. Coconut sugar consist of sucrose (70-80%) which is indeed fructose. Similarly to normal sugar, coconut sugar is high in calories. Although coconut sugar's nutritional profile is slightly better than of normal sugar, consuming too much of it is not very healthy and may lead to many serious diseases such as obesity, heart disease and diabetes. Buy coconut sugar in bulk 4. Agave syrup Agave syrup or agave nectar, is a plant-based sweetener made from a different species of plant called agave (Agave Tequillana, Agave Salmiana, Agave Americana). Agave has a mild sweet and neutral flavour which makes it a great sugar substitute for delicate dishes. It is also one and a half times sweeter than white sugar, so you can use less of it when replacing sugar. How is agave syrup made? To make agave syrup from the Agave Americana and Agave Tequilana, the leaves are cut off the plant (the plant is seven to fourteen years old). The juice is then extracted from piña - the core of the plant. Later the juice is filtered and heated until it becomes a thick liquid. In case of Agave salmiana, the syrup is made differently. As the plant grows, it starts to develops a stalk called a quiote. The stalk is cut off before it fully grows, creating a hole in the middle of the plant. This hole fills with a liquid called aquamiel. The liquid is collected daily and heated up. Agave syrup may have different colours from light to dark brown, depending on the degree of processing. Nutritional value of agave Agave syrup composition depends on the species from which the syrup was made. In A. tequilana, the syrup contains up to 60% fructose, 20% glucose, and little bit of sucrose. In agave syrup made from A. salmiana, sucrose is the main sugar. Agave syrup also contains very small amounts of vitamin C and B vitamins, and minerals such as calcium, potassium, and selenium but the serving size provides little benefit from these micronutrients. Buy agave 5. Maple syrup Maple syrup is made from the sap of maple tree. Maple syrup is graded based on its colour and taste. It is used as topping and sweetener for tea, coffee, porridge, oatmeal, waffles and pancakes. How is maple syrup made? The sap is collected from drilled trunks of the tree. Then the sap is heat up to evaporate most of the water, leaving the concentrated syrup. Nutritional value of maple syrup Maple syrup consists mainly of sucrose. It is rich in antioxidants when compared with other sweeteners and it has a lower glycemic index. Buy maple syrup 6. Stevia Stevia is a plant-based sweetener that is intensely sweet. Indeed, it is 50 to 300 times sweeter than sugar. It can be used as sugar alternative in baking or in any way you want to replace sugar. It has mild, a bit bitter flavour, similar to licorice. How is stevia made? Stevia is made from Stevia rebaudiana, a plant from chrysanthemum family. Many stevia products are made from a highly refined stevia leaf extract called rebaudioside A (Reb-A) which is about 200 times sweeter than white sugar. They are sold in form of powder, granulated or liquid (stevia drops). You can grow stevia plants at home and use the leaves to sweeten meals and drinks. Nutritional value of stevia Stevia sweetener has no nutritional value and no calories so it doesn't impact blood sugar levels. It is a good sugar replacer for those with diabetes and those trying to lose weight. However, as a nonnutritive sweetener its impact on an individual’s health may depend on the how much of is consumed, and the time of day it is consumed. European Food Safety Authority has concluded that stevia products are safe for consumption within the moderate daily intake, both for healthy adults and children.

For too long, tinned vegetables have been treated as the "poor relation" to fresh produce. We’ve been told by big supermarket marketing that if it isn’t in a plastic bag in the chilled aisle, it isn't "healthy." At Whole Food Earth, we’re here to tell you that’s simply not true. In fact, if you’re looking to build a Perpetual Pantry that is both nutrient-dense and budget-friendly, high-quality tinned vegetables are your greatest ally. Here is why it’s time to embrace the tin and leave the supermarket "freshness" myth behind. 1. Locked-In Goodness: Fresher Than "Fresh" Most "fresh" vegetables in the UK have spent days—sometimes weeks—in transit or sitting in cold storage before they even reach the shelf. During that time, vitamins (especially Vitamin C and B vitamins) begin to degrade. Tinned vegetables, however, are usually processed and sealed within hours of being harvested. The canning process "locks in" the nutrients at their absolute peak. When you open a tin of our organic sweetcorn or pulses, you’re often getting more vitamins than you would from a "fresh" version that’s been wilting in a fridge drawer. 2. The Zero-Waste Hero We’ve all had that guilt-inducing moment of throwing away a bag of slimy spinach or a mouldy pepper that we forgot to cook. Food waste is a massive issue in the UK, both for the environment and your wallet. Tinned veg solves this instantly. They have a shelf-life of years, they don't require electricity to store, and they are ready exactly when you are. They are the ultimate "insurance policy" for a healthy dinner. 3. The Anchor of the ‘Perpetual Pantry’ A Perpetual Pantry is built on foundations. While our bulk bags of Brown Basmati Rice and Red Lentils provide the base, our tinned vegetables provide the instant "body" for your meals. The 5-Minute Curry: Combine a tin of chickpeas, a tin of chopped tomatoes, and our aromatic spices for a meal that costs pence but tastes like a feast. The Nutrient Boost: Add tinned artichokes or hearts of palm to a salad of our Pumpkin Seeds and Golden Flaxseeds for an instant gourmet upgrade.

In the UK, we’ve spent years thinking of tinned fish as a "back-of-the-cupboard" emergency—something to be mashed with mayo and hidden in a sandwich. But in Portugal, tinned fish (or conservas) is treated with the same respect as a fine wine or an artisanal cheese. At Whole Food Earth, we are passionate about bringing you the gold standard of preserved foods. That’s why we’ve sourced our tinned fish from the crystal-clear waters of the Atlantic, specifically the Azores and the coast of Portugal. These aren't just tins; they are a masterclass in flavour, tradition, and nutrition. The Azores Difference: Pole-and-Line Tuna When you open a standard supermarket tin of tuna, you’re often met with a watery, grey mush. Our tuna from the Azores is a different experience entirely. The Method: The Azores is world-renowned for its sustainable "pole-and-line" fishing. Each fish is caught individually with a hook and line, meaning zero by-catch and zero damage to the marine ecosystem. The Flavour: Because the fish are processed fresh and packed in high-quality oils, the texture is meaty, firm, and incredibly rich. It’s tuna as it was meant to be—packed with high-quality protein and Omega-3s, without the "fishy" aftertaste of mass-produced alternatives. Portuguese Sardines: The Nutrient Powerhouse Sardines are the unsung heroes of the "superfood" world. Packed with Vitamin D, B12, and calcium, they are one of the most nutrient-dense foods you can put in your body. In Portugal, the canning process is a cherished tradition. The fish are often hand-packed at the peak of freshness. Whether they are preserved in a rich tomato sauce or a golden olive oil, they provide a sophisticated "flavour bomb" that can transform a simple salad or a slice of Wholemeal Rye Bread into a gourmet meal. Why Tinned Fish Belongs in Your ‘Perpetual Pantry’ Tinned fish is the perfect partner for our bulk grains and seeds. It has a shelf-life of years, requires no refrigeration, and provides instant, high-quality nutrition. The Quick Meal: Mix Azores tuna with our organic chickpeas and a sprinkle of pumpkin seeds for a 2-minute "power bowl." The Savoury Snack: Top our Rosemary & Black Pepper Crackers with a sardine fillet for a high-protein snack that beats "beige" chips any day. We are a small, independent UK business. We aren't a global data-mining corporation; we’re a team of people who love good food. We created The WFE Shopping Club for our frequent customers. This is our private wholesale area where we can offer you our lowest possible prices—up to 55% off. To get access to these discounts all you have to do is to log in with your email. We’d much rather spend our time sourcing the finest sardines from Portugal than worrying about "data." It takes five seconds to join, costs nothing, and is the only way we can keep these premium products affordable for your family. Explore the Conservas Collection Tinned Tuna and Tinned Sardines Join The Whole Food Earth Shopping Club Today