9 Natural sweeteners and sugar substitutes
Sugar is the ingredient that your body can convert fastest into energy. No wonder you love it and crave it! It is actually said to be more addictive than cocaine. Even natural sugars such as honey or agave trigger an insulin response in your body.
You needn´t worry! As a pastry chef, I can tell you there are tons of much more natural alternatives out there that will keep your glycemic index on the lower scale. Honey would probably be the first option that would pop into your head, but if you browse the corridors of any organic shop today you will find many other alternatives. It really depends on what you are after: texture, taste, low glycemic?
Here is a brief guide to help you navigate the refined sugar free world so you can continue enjoying your favourite sweet treats.
Honey
This well known sweetener has great healing properties and makes for a great substitute for refined sugar in coffee and drinks. I mainly use manuka honey with fresh ginger tea and lemon to fight colds or morning sickness. The only downside is that it is higher on the glycemic index scale, so it’s best to keep its consumption to a minimum.
Stevia
Liquid extract of whole leaf stevia native to South America and zero glycemic sweetener. Make sure to buy raw organic stevia. A good replacement to sugar when you are starting to convert to a sugarfree diet but still need that little bit of sweetness in your tea or coffee.
Agave nectar
A good lower glycemic index alternative to sugar, make sure to buy organic. Do note, it is still high in fructose so use wisely. I use it in small quantities for baking recipes including raw chocolate or banana bread. It is a liquid sweetener, less dense than maple syrup.
Maple syrup
Natural sugar from the maple tree that contains zinc and inflammation fighting antioxidants. From a cooking point of view, it is more dense than agave and has a lower glycemic index. My preferred sweetener to sprinkle over a stack of freshly baked pancakes or use in cakes.
Coconut syrup
Delicious low glycemic syrup from the coconut blossoms of coconut trees that makes a perfect addition to morning oats. Its texture is quite dense, which works well with recipes that require a crunch (i.e. cookies or granola).
Brown Rice syrup
Widely used in the refined sugarfree industry, made from the combination of brown rice and enzymes (make sure to buy syrup labelled gluten free). It has a dense texture and is not as sweet as coconut syrup. Also works well with recipes that require crunch or call for a binding agent. However, I prefer using maple syrup as it has higher nutritional value and similar texture.
Monkfruit
Sweetener from the Asian fruit luo han guo fruit containing beneficial antioxidants and usually consumed in powder form. Very sweet flavour so don’t go crazy, sometimes a couple of teaspoons in a cake batter are more than enough.
Dates
Delicious taste and great texture for baking, this Middle Eastern treat is packed with essential nutrients and is a great energy booster. However, it is one of the highest glycemic index sweeteners, so keep intake to a minimum. For baking purposes, best to soak in water to soften, blend to a paste and mix into cakes.
Coconut sugar
I generally don’t use sugar in its traditional form, but this certainly a better alternative to refined sugar. However, it is still high in calories so use with caution.
At the end of the day, sugar is sugar, so the less sugar you consume the better. Read more about the effects of sugar on the body in my post Anti Inflammatory Diet Guide and check the section Where to buy ingredients to get stocked on new healthy sugar alternatives.
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