Ever since the first landmark study about sugar being more addictive than cocaine was published in August 2007, the medical world has turned its attention to the dangers of sugar due to it hooking people in and leaving them craving more and more like an addict in need of a fix. We are brought up knowing too much sugar is bad for us, yet the average American now eats more than 125 pounds of sugar per year.
How is that possible, you might ask, especially if you never touch the sugar bowl? Because sugar, and also sugar substitutes, are in many of the foods you eat, added for flavor, texture, and a replacement for fat in low-fat products. If you eat pre-packaged foods like candy, cookies, soups, stews and even salad dressings, chances are you are consuming far more sugar than is healthy for you.
The most obvious places sugar lurks is in desserts and baked goodies. Desserts should be eaten only in moderation. If you are trying to go sugar free, it can be tough to give them up, but there are ways to make natural desserts that will satisfy your sweet tooth without adding tons of table sugar.
One way to do this is to make the dessert and don’t leave it hanging around. Then you won’t feel obligated to eat it all. Package it up into portions and freeze it so you can have a healthy sweet treat any time you need one and will be less likely to grab a bad choice if a craving hits.
Let’s take a look at the kinds of natural foods that you can use as healthy substitutes for sugar:
NATURAL SUGAR SUBSTITUTES
Since the food industry knows that many people are aware of the dangers of white sugar, a whole new range of supposedly healthy sweeteners has come on the market.
Some truly are all natural, like agave nectar and raw honey, but it is important to note that the body will process them in the same way as sugar. The only question is how much of an impact they will have on your blood sugar, measured in part by glycemic index.
Using fruit, which contains fructose, or fruit sugar, is another way to avoid white sugar. High fructose corn syrup (HFCS), is natural, and often found in industrially made food products, but while it doesn’t raise blood sugar levels too much, it can still be stored as fat in the body.
So, if you are looking for natural sweetness without too many calories or serious impact on blood sugar, there are a few options as long as you are aware of the impact on your blood sugar and any calories they might contain.
Agave syrup, Agave nectar, 310 calories per 100g
This is the sap of a Mexican cactus. It is sweeter than white sugar, but its glycemic index (GI) of 15 is much lower than that of honey, so it will not have a spiking effect on your insulin levels. Agave syrup is composed essentially of fructose, so it can cause bloating and stomach upset. If you tend to bloat when eating fructose, stay away from fruits that are usually turned into alcohol, such as grapes and apples. Agave tastes similar to honey.
Applesauce (unsweetened)
It can be used as both a natural sweetener in recipes, and as a substitute for butter in healthy cooking. It has a glycemic index of 53, lower than sugar but still high enough to have a significant impact on blood sugar. It has about 90 calories per cup. Apple juice can also be used, and will offer the same intense sweetness and taste.
Birch xylitol or corn cob xylitol, 240 calories per 100g
Birch xylitol and corn cob xylitol are extracted from those respective sources. Birch xylitol originates from Finland and is available in organic stores. It uses the bark of the birch tree, which will kill the tree. The tree takes 15 years to grow to the point where it can be harvested. If you are concerned about the environment, this is not a great choice.
Corn cob xylitol, on the other hand, is made from corn cobs, which are usually discarded after the corn kernels of it have been removed.
Xylitol in either form can be used to sweeten all kinds of foods; the most popular choice is sugar-free chewing gum. It can be used in baking too, but quantities will need to be reduced by around 50% because its sweetness increases when it is heated.
It has a very low glycemic index of only 7. However, it is important to note that some people experience gastric distress eating it. It usually passes through the digestive tract without breaking down when it comes into contact with digestive juices.
NOTE: It is extremely toxic to pets, so if you have animals in your home, do not use it or buy chewing gum containing it.
Fresh Fruit
Fresh fruit is the sweet bounty of nature. Berries, bananas, you name it, you can eat it as is, or often make some form of dessert from it. Berries are versatile any almost any dessert, plus sweet treats like smoothies and shakes. Melons and kiwis are delicious on their own, but can be used to top a cheesecake, meringue, angel food cake, and more.
Make the most of the fresh fruit you find at your farmer’s market. Make and freeze any leftovers so you can have a tasty treat on hand any time you feel a craving coming on.
Fruit fillings and spreads with no sugar added
All fruit is naturally sweet, so there’s really no need to add sugar to them. Look for no sugar added or low carb on the label and add to pies, cakes, cookies, desserts and low carb crackers if you fancy a sweet treat. Save money by cooking the fruit yourself with a little honey or stevia when the fruit is in season and freezing it.
Pumpkin is a great pie filling if you don’t overload it with sugar. It is full of fiber and will help curb cravings. Cut a fresh pumpkin in half, clean out the seeds, and place on a baking sheet in a 350F oven. Add water to the bake sheet and bake for about an hour to an hour and a half, until it is soft if you prick it with a fork. Remove from the oven, cool, peel, and use in recipes as needed. If it is too stringy, process it in small batches in your blender or food processor.
Maple syrup, 260 calories per 100g
This syrup is made by boiling the sap of the maple tree. It is about 1 1/2 times sweeter than white sugar and rich in vitamin B, proteins, and minerals like zinc, calcium, potassium and manganese.
Although maple syrup’s glycemic index (65) is lower than sugar (70), it’s still wise to go easy on it to avoid sugar rushes. Aim for pure maple syrup, not pancake syrup, which is usually just maple flavoring in high fructose corn syrup with o real maple syrup at all. Maple will add a rich, nutty taste to recipes and an intense sweetness, so use sparingly.
Monk fruit, 0 calories
This small oval fruit (“Luo Han Guo” in Chinese) is a cross between an apple and a kiwi. It can be turned into an extract with a sweet taste but no calories. It is pending FDA approval in the US as a high-intensity sweetener and has a generally recognized as safe (GRAS) rating at the current time.
Grown in southern China and northern Thailand, it’s used in Chinese traditional medicine for treating diabetes and obesity, as well as inflammatory conditions, colds and sore throats. It is sold by several manufacturers as a sweetener. It is said to be 300 times sweeter than sugar and contains zero calories.
If you decide to use it, read the package carefully to avoid it being mixed with any other ingredients, such as dextrose, another name for sugar. Most people report it has no strong flavor.
Raw Honey
Raw honey has a profile of 55 GI, 17 grams of carbs per tablespoon, 64 calories The GI of raw honey is less than that of sugar, but still high enough to warrant using in moderation. Raw honey varies widely in price based on whether it is organic, and what the bees feed on, such as wildflower versus clover, which can have an effect upon the taste to a certain degree.
Try to find local honey in your farmer’s market. It will not only taste fresher and be less processed, it is good homeopathy if you suffer from seasonal allergies such as hay fever.
Honey can be used in most recipes that call for sugar, and in coffee or tea. Note that it will have a flavor of its own. Most of the time it is mild. If you want a more “medicinal” honey, Manuka honey from New Zealand would be your best choice, but its tarry, bitter taste and smell is not to everyone’s liking. If you are allergic to bee stings, do not use this honey.
Stevia, 0 calories
Stevia is a plant-based sweetener sold in powder or liquid form. It’s 100 to 300 times sweeter than white sugar, and is suitable for diabetes and hypoglycemia diets because it has no effect on blood sugar levels and zero calories. It’s an ideal sweetener for hot drinks and can be used in cooking in its processed form. Natural stevia strongly resembles fresh alfalfa in terms of both appearance, smell and taste, so it is usually rendered into something that resembles table sugar and dissolves like it.
Some people report a slight aftertaste but it is not nearly as bad as what you would get from any artificial sweeteners. When cooking with it, remember that a little goes a long way. Of all your options, this is the most natural if you buy organic, and the most versatile.
Determine which of the above alternatives to refined sugar to use on the basis of budget, taste preferences, and the types of recipes being made. For example, fruit is ideal in many desserts as the basis of them and if you buy seasonally from your local market, they can be pretty inexpensive too.
Now that you’ve learned more about healthy natural sweeteners, it’s time to head to the kitchen to start whipping up some great naturally sweet recipes.
Naturally sweet recipes to try: Alternative Sweeteners for Baking Recipes
