A guide to natural sweeteners

• Healthy choices
• Choices in sweeteners
• Substitutions for white sugar
• Download a PDF of our sweeteners brochure

Healthy choices

Almost everyone enjoys a sweet from time to time. But most of the sweets in the typical American diet are highly processed foods, sweetened with white and brown sugar and corn syrup. These are highly refined sweeteners stripped of fiber, vitamins and minerals. There are healthier choices.

Less-refined sweeteners closer to their whole food forms have some advantages. Date sugar, maple syrup, and rice and barley malt syrups retain some nutrients required by the body to metabolize sugars. They’re absorbed more slowly into the bloodstream so they’re less likely to cause highs and lows in blood sugar levels.

Even the most wholesome sweetener, however, can affect blood sugar stability and compromise the immune system, so quantity matters. The good news is that the less refined the sweetener, the easier it is to be satisfied with smaller amounts.

Choices in sweeteners

In recipes calling for a cup of white sugar, try using one cup of applesauce or mashed ripe banana, or half a cup of puréed dates, raisins or prunes — pre-softened in a bit of water. They add fiber and create a delicious, moist texture. Or, try one of the choices below:

(* These sweeteners contain more complex sugars, are absorbed more slowly and are less likely to disrupt blood sugar stability.)

Agave* is extracted from the agave cactus plant. It’s sweeter than sugar and may be suitable for diabetics.

Barley malt syrup* comes from sprouted barley that’s roasted and cooked down to a syrup. Its malt-like flavor is good for baking with squash, barbecue, and sweet and sour sauces. Mix a spoonful into milk or a non-dairy beverage for a “malted.” Be sure to read labels, because brands sold at other stores may contain corn syrup or refined sugar.

Brown rice syrup* is made with brown rice and a culture that’s cooked to a syrup. Half as sweet as white sugar, its mild flavor is similar to butterscotch. It’s very good for cooking, baking, and in drinks or marinades. Be sure to read labels, because some brands include barley malt and corn syrup.

Date sugar* is a whole-food sweetener made of dried, pulverized dates. Some brands add oat flour to make it free-flowing, others add oil for softness. Rich in iron, potassium and vitamins, the high fiber content slows absorption. Date sugar does not dissolve, but is delicious in baking and crumb toppings. It burns easily, so bake with care.

Fruit juice concentrates are fruit juices cooked down to a syrup and frozen. Their fruit flavors are a plus or minus depending on your preference. Non-organic grapes can have especially high levels of pesticide residues, so choose organic grape concentrates.

Honey is made by honeybees from plant nectar. Unheated and unfiltered raw honey is cloudy and contains healthful propolis and pollen. Although it is a simple sugar, less is needed because it’s sweeter than white sugar. Honey is a very versatile sweetener and is excellent in baking. It should not be given to children younger than two to protect against infant botulism.

Maple syrup* is the boiled sap of sugar maple trees. Grade A is light and from early sap runs. Grade B is from later runs and has a stronger flavor. Buy organic to avoid residues of formaldehyde and other chemicals used to keep tap holes open longer. Crystallized maple syrup is available as a sprinkle.

Molasses* is a by-product of refining sugar cane. Sweet, light Barbados molasses is extracted from the first press of sugar cane. Blackstrap, which is slightly sweet, comes from the final press and is a source of iron and calcium. “Unsulphured molasses” indicates no sulphur dioxide was used in extraction or as a preservative.

Stevia is derived from a perennial shrub with leaves 30-times sweeter than sugar. It has no calories and may be useful for people with diabetes, hypoglycemia or candida. Available in powdered, liquid, concentrate, tea or tablet form, it is licensed by the U.S. Food and Drug Administration as a dietary supplement, but not as a sweetener.

Sugar cane juice, sold in many unbleached forms, is made by mechanically crushing juice from the whole cane.

• Muscovado sugar is made from unrefined, evaporated cane juice. Unlike processing for white sugar, the molasses is not parated from the sugar stream when the cane is crushed. The final product is crystalline, retaining its natural molasses and trace vitamins and minerals.
• Rapadura is a brand name for organic, unrefined, evaporated cane juice with a fine, granular texture. As with muscovado, the molasses is not separated from the sugar stream when the cane is crushed, which helps retain trace minerals and nutrients. Rapadura is produced under a fair labor program known as Hand in Handa.
• Sucanat is a brand name for another organic, unrefined evaporated cane juice with its natural molasses intact. Like Rapadura, it has a fine-grained texture, achieved by handpaddling the sugar syrup until it’s cool and dry. Sucanat is a Fair Trade Certified product.
• Turbinado sugar is made the same way as white sugar without the last extraction of molasses, leaving it a golden color. It’s closer to refined sugar than raw sugar.
• Demerara sugar is turbinado sugar with larger, crunchy crystals.

Xylitol once was derived from birchwood or pecan shells, but today typically comes from corncobs. It tastes similar to cane sugar and is approved as a natural food additive. Low in calories, xylitol reportedly does not cause cavities and may be suitable for diabetics.

To replace white sugar in a recipe, try these substitutions

Sweetener	Amount to replace 1 cup sugar	Adjustments to recipe
Agave	3/4 cup	Reduce liquid in recipe by one-third to one-half. Reduce baking temperature 25 degrees.
Barley malt syrup*	1 1/3 cup	Reduce liquids by one-fourth. Add 1/4 teaspoon baking soda for each cup syrup to help baked goods rise.**
Brown rice syrup*	1 1/4 cup	Reduce liquid by one-fourth and add 1/4 teaspoon baking soda for each cup syrup to help baked goods rise.**
Date sugar	1 cup	none
Frozen juice concentrate	2/3 cup	Reduce liquids by one-third and add 1/4 teaspoon baking soda per cup of concentrate.**
Honey	1/2 cup	Reduce liquids by one-eighth. Reduce oven temperature by 25 degrees and cook a bit longer.
Maple syrup	1/2 to 2/3 cup	Reduce liquid by one-fourth and add 1 teaspoon baking soda per cup of syrup.**
Molasses	1 1/3 cup sweet molasses	Reduce liquid by 6 tablespoons and add 1/2 teaspoon baking soda per cup of molasses.***
Stevia	Read labels for powder, liquid or concentrate.	Follow suggestions on product label.
Sugar cane juice (Rapadura, Sucanat, muscovado, turbinado, demerara)	1 cup	none
Xylitol, granulated	1 cup	none
* If you use barley malt or brown rice syrups in baked goods, be aware that a natural enzyme in these sweeteners may liquefy the consistency of the batter. This is more likely when eggs are not used. To prevent liquefying eggless recipes, first boil the barley malt or brown rice syrup for 2 to 3 minutes, cool, then measure and use. ** For each 1/4 teaspoon baking soda, reduce salt by 1/4 teaspoon. *** Do not substitute more than half the sugar in a recipe with molasses; blackstrap is not sweet – taste test mixtures.

Tip

• If the recipe doesn’t call for any liquid, add 4 to 6 tablespoons of flour for each cup of liquid sweetener substituted for sugar.