A Quick Guide to Natural Sweeteners

Every now and then, you get a craving for something sweet. The American diet is typically composed of highly processed foods that are amply sweetened with white sugar or corn syrup. These highly refined sugars do not contain any fiber, vitamins, or minerals, making them notoriously unhealthy choices. You already knew that, but you still have that craving. What are you going to do now?

The good news is that there are alternatives to refined and highly process sugars, and some of them are a lot healthier. Date sugar, maple syrup, and other sweeteners retain some of the nutrients that are required by the body to metabolize sugars. These are absorbed more slowly into the bloodstream, making them less likely to cause fluctuations in blood sugar levels, too.

This does not mean that wholesome sweeteners do not affect blood sugar levels at all. Even the best natural sweetener can alter blood sugar stability and may compromise the immune system. It is quantity that matters here, so the good news is that the less refined the sweetener is, the more likely you will be satisfied with smaller amounts. There is no doubt that unrefined, natural sweeteners are better than processed ones. This guide is an introduction to various natural sweeteners that are available for personal use.

 

Replace White Sugar

Did you know that the local grocery store is hiding some of the best natural sugar substitutes on the shelves? They are not easy for you to find, but they are out there. Going to a health food store or shopping online are even easier ways to find these sugar replacements, as well. If your recipes call for white sugar, there are many alternatives. These not only are delicious, but they add fiber and texture to your foods.

Agave Syrup

This is an interesting sweetener that is a bit like corn syrup. It is extracted from the agave cactus plant, and is marketed as being more suitable for diabetics. Several companies were fined for "spiking" their agave syrup with corn syrup because they taste so similarly, which is bad news if you're buying one of these fake agave syrups, but great news if you love the taste of corn syrup. This sweetener has high fructose levels, making it good for diabetics. It has been found to not elevate the blood sugar levels as badly as the refined sugars do. It is recommended that you do not eat this on an empty stomach, however, because it loses it’s low blood sugar effect in this case.

Applesauce

Diabetics have used applesauce for years in cookies, cakes, breads, and other baked goods. This replaces white sugar and is a healthy alternative. Not only does it have vitamins and fiber, it has a low sugar content that stabilizes blood sugar as well. The bad news? Applesauce does not taste much like sugar. Over time, however, it is possible to get used to it and enjoy the taste.

Apple Juice

This has been used similarly to applesauce for many years. People put apple juice in sauces, cakes, baked goods, and other items where they want a sweet taste but not a strong apple taste. When using apple juice, remember that it is a liquid sweetener, so you may have to adjust the amounts of water or other liquid the recipe calls for.

Bananas

If you mash bananas up, they can sweeten anything. Many add them to hot or cold cereals, put them in breads, or add them to peanut butter sandwiches.

Barley Malt Syrup

This sweet alternative comes from the sprouted barley that is roasted and cooked down to a syrup. Not surprisingly, it has a malt-like flavor and is good for baking with barbecue, squash, and making sweet-and-sour sauces. You can mix some into milk for a ‘malted’ flavor. You can Barley Malt Syrup cup for cup to replace white sugar. The distinct flavor blends well with breads and other baked goods, hot cereals, and more.

Brown Rice Sugar

This sweetener is made with brown rice and a culture that is cooked into a syrup. It is only half as sweet as white sugar and has a mild flavor that is much like butterscotch. Many find that it is good for baking and making drinks or marinades. Read labels to avoid products that contain corn syrup.

Cane Sugar

This sweetener is made from the sugar cane. The process involves the cane being crushed mechanically to extract juice. There are several unrefined or unbleached forms available and they are excellent in any recipe.

Coconut Palm Sugar

This is a sweet alternative to refined processed sugars. Depending on how it is made, it can have a robust, caramel flavor. Many say that it is actually lower on the glycemic scale, making it good for diabetics.