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.

More Natural Sweeteners

Honey

This sweet alternative is one of the best around. Honey is made by honeybees from plant nectar and contains healthful propolis and pollen. Honey can be substituted for white sugar in just about every recipe and is great for sweeting hot or cold teas, hot or cold cereals, and more. The downside to honey is that children under the age of 2 years should not eat it due to health concerns of botulism.
   

Date Sugar

This whole-food sweetener is made of dried, pulverized dates. Some manufacturers add oat flour to make it free-flowing and others add oil for softness. Date sugar is rick in iron and potassium, making it a healthy alternative for you. What’s more, it has a high fiber content. Since it does not dissolve, many say it is good for baking and using in crumb toppings. Be careful, however, because it burns easily.

Demerara Sugar

This sugar is very similar to turbinado. The process of making Dermera involves heating the cane juice, filtering and spinning it in a centrifuge to separate the molasses from the crystals.

Fruit Juice Concentrate

All this is  fruit juice cooked down to a syrup and frozen. Fruit juice concentrates have fruity flavors and a sweet solution to white sugar. Remember, however, that non-organic grapes can have high levels of pesticide residues, so they are to be avoided.

Maple Sugar

This granulated sugar is a favorite natural sweetener. Not only is it not as strong as refined sugars, it is so light, it can be used to replace white sugar for many desserts. The only downside to this product is that it is more expensive than some of the natural sweeteners available.

Maple Syrup

This sweetener is not just for pancakes anymore. It is the boiled sap of sugar maple trees and there is a crystallized form now available. Many have found that it is sweeter than many sugars and good for apple and other pies. What is good about Maple Syrup is that it makes wonderful sweetened cakes. Be sure you choose the Grade A, which is sweeter and less robust than the Grade B. Also, make sure you buy the organic type because the un-organic is processed with formaldehyde, a known toxin. Many find that for a better pancake syrup, just mix half Maple Syrup with half honey. Be sure to refrigerate this sweetener to inhibit mold formation.
 

Molasses

This is a by-product of white sugar. Molasses is a great alternative, however, because it contains many minerals and vitamins that white sugar does not. It is also high in iron. Many use it for ginger breads and cookies. The robust, dark flavor makes it unique. If you see the label ‘un-sulphured’ molasses, you will know that this indicates that there is no sulphur dioxide used in the extraction and preservation process. Be sure you put your molasses in the refrigerator to ward off mold.

Muscavado Sugar

This sweetener is made from unrefined, evaporated cane juice. Unlike processing for white sugar, the sugar is not separated from the stream when the cane is crushed. The juice is not spun, but dried slowly to hold the plant material in the crystals that make the flavor. It is unbleached and  crystalline.

Rapadura

This is a unrefined, whole cane sugar that is sweet and dark in flavor. Rapadura is loaded with minerals, too. It is very versatile and can be used in a myriad of desserts.

Sorghum

This sweet alternative has a taste very similar to molasses. It is actually a by-product of molasses. Sorghum is a ‘whole-food’ item, made from the grain of sorghum. There are different types of this sweetener, some light in color and flavor, some darker in color and flavor. Many find it a great alternative for corn syrup and use if for pecan pies, caramel popcorn, and caramel apples.

Stevia

This is a green, perennial shrub herb that happens to be sweet. The Japanese have used it for years as a no-calorie sweetener. It is 30 times as sweet as white sugar so Many grind it up into a powder but if made incorrectly, it can have a bitter taste. Experts want to use stevia in moderation because it may lead to diarrhea. There are several products out there that are made from the stevia plant so check the label for it. Make sure you use a product that has no chemicals which is a good choice.

Turbinado Sugar

This is made when cane sugar juice is heated then spun in a centrifuge or turbine to extract the moisture. The use of the turbine gives Turbinado Sugar its name. Large, golden crystals are formed from this process and it is very close in flavor to refined sugar.

Xylitol

This sweetener comes from corncobs and tastes similar to cane sugar. It is very low in calories and does not cause cavities. Therefore, it is a great sweet alternative for children and diabetics.

Zero

This is the brand name for the certified, organic, calorie-free erythritol. Erythritol is a type of sugar alcohol that is derived from organic sugar cane juice and is fermented, filtered, and crystallized.