Natural Sugar Substitutes to Satisfy Your Sweet Tooth
Sugar is addictive and linked to various health problems like obesity, diabetes, and heart disease. However, we often crave something sweet. Fortunately, nature has provided us with healthy sugar substitutes that can satisfy your sweet tooth without the blood sugar spikes and crashes of refined sugar. This article will explore some of the best natural sugar substitutes and how to use them.
Stevia
Stevia is a natural sweetener that comes from the leaves of the stevia plant. It has no calories and does not raise blood sugar levels. Stevia is 200-300 times sweeter than sugar, so you only need a tiny amount. Stevia has a slightly licorice-like aftertaste that some people dislike. Look for pure stevia extracts, rather than products with added ingredients. Use stevia to sweeten drinks, yogurt, oatmeal, or smoothies. Stevia works well in baking too but may not caramelize the same way as sugar.
Monk Fruit
Monk fruit, also known as luo han guo, is a small melon from China. Monk fruit extract is very sweet, with no calories or carbs. The sweet components are antioxidants called mogrosides. Monk fruit has no aftertaste and works well in baking. Use monk fruit to sweeten drinks, yogurt, oatmeal, smoothies, or desserts. You can replace sugar with monk fruit in a 1:1 ratio.
Dates
Dates are loaded with fiber, potassium, magnesium, copper, manganese, and antioxidants. They make a great natural sweetener. Replace 1 cup of sugar with 1 cup of pitted, pureed dates in recipes. Add dates to smoothies, oatmeal, energy bars, or even brownies for a nutrient and fiber boost. Deglet noor, medjool, and honey dates work well for baking. Soak them first to blend more easily.
Applesauce
Unsweetened applesauce is a healthy way to add moisture and sweetness to baked goods. Replace 1 cup of sugar with 1 cup applesauce. Reduce the liquid in the recipe by 1/4 cup. Applesauce works great in muffins, cakes, breads, and pancakes. Make sure to use unsweetened applesauce, not the sugary kind.
Banana Puree
Bananas offer creamy sweetness and moisture to baking. Replace 1 cup of sugar with 1 cup of mashed ripe banana (about 2-3 bananas). Reduce the liquid by 1/4 cup. Bananas work well in muffins, loaves, pancakes, and quick breads. The banana flavor comes through, so it may not work in all recipes. Very ripe, spotted bananas are ideal.
Pure Maple Syrup
Maple syrup offers some minerals like calcium, potassium, and manganese. While not as nutritious as dates or bananas, maple syrup makes a good substitute for sugar or corn syrup in baking. Use 3/4 cup of maple syrup for every 1 cup of sugar. Reduce the liquid by 3 tablespoons. Maple syrup works well in simple breads, muffins, and cakes.
Coconut Sugar
Coconut sugar comes from the sap of coconut palms. It has a caramel-like flavor and lower glycemic impact than regular sugar. Use coconut sugar in a 1:1 ratio to replace white sugar. Coconut sugar contains some nutrients like zinc, potassium, and iron. Use it for sprinkling on oatmeal or yogurt and for baking.
Honey
Honey is a natural sweetener made by bees. It offers trace amounts of nutrients like calcium, magnesium, and antioxidants. Replace 1 cup of sugar with 1 cup of honey. Reduce the liquid by 1/4 cup and add 1/2 teaspoon of baking soda. Honey works well in moist baked goods like cakes, muffins, and quick breads. Avoid giving honey to infants.
Blackstrap Molasses
Blackstrap molasses provides significant amounts of vitamins and minerals like iron, calcium, magnesium, vitamin B6, selenium, and copper. It has less sugar than other types of molasses. Replace 1 cup of sugar with 1 cup molasses, reduce liquid by 1/4 cup, and add 1/2 tsp baking soda. The strong flavor is best for cookies, gingerbread, and darker breads.
Raisins and Dates
Raisins and dates add natural sweetness, moisture, and fiber to baked goods. Grind them in a food processor or soak them first to puree more easily. Replace 1 cup of sugar with 1 cup ground raisins or dates. Reduce the liquid by 1/4 cup. Add cinnamon, cloves, or allspice to complement the fruit flavor.
Dried Figs
Chop dried figs finely to use as a sugar substitute. They add sweetness, texture, and nutrients to baked goods. Replace 1 cup of sugar with 1 cup chopped figs. Reduce liquid by 1/4 cup. Figs work well in muffins, scones, breads, and even brownies. Soak the figs first or grind in a food processor for easier mixing.
Prunes
Prunes offer a rich sweetness and sticky texture when chopped finely or pureed. Replace 1 cup of sugar with 1 cup chopped prunes. Reduce the liquid by 1/4 cup. Spices like cinnamon and nutmeg complement prunes well. Use prunes in muffins, brownies, or as a filling for tart shells. No need to soak prunes first.
Unsweetened Applesauce
Replacing sugar with unsweetened applesauce cuts calories and adds moisture to baked goods. Substitute 1 cup of sugar with 1 cup applesauce and reduce the liquid in the recipe by 1/4 cup. Stir in cinnamon, nutmeg or vanilla extract to complement the applesauce flavor. It works well in quick breads, muffins, cakes and pancakes.
Sugar Alcohols
Sugar alcohols like erythritol, xylitol, and maltitol are natural sweeteners that are slowly absorbed and incompletely metabolized. This results in fewer calories than sugar with a much lower glycemic impact. Products made with sugar alcohols are labeled “sugar-free”. Use caution as excessive intake can cause bloating and diarrhea.
Combining Sweeteners
Combining sugar substitutes can provide more palatability. Mix stevia with monk fruit or a sugar alcohol to balance the aftertaste. Add banana puree, applesauce or prunes to provide moisture and texture. A blend of coconut sugar and maple syrup offers flavor complexity. Get creative with combinations to find your perfect natural sweetener mix.
Tips for Replacing Sugar
– Replace sugar in equal amounts, then adjust to taste preferences
– Reduce liquids slightly to account for the moisture in sugar substitutes
– Add a touch of baking soda or an acidic ingredient like lemon juice to neutralize and help items rise
– Add spices like cinnamon, nutmeg, ginger, or vanilla extract to complement fruit flavors
– Look for unsweetened varieties of fruit purees and applesauces
– Try combining sugar substitutes like stevia and monk fruit to improve the flavor
The Benefits of Cutting Sugar
Eliminating added sugar provides some excellent health perks. You can expect to have:
– Improved mood and stabilized energy levels – no more sugar highs and crashes
– A decreased risk for obesity, diabetes, cancer, and heart disease
– Better oral health without the decay and inflammation caused by sugary foods
– Increased focus and concentration without the fogginess of high blood sugar
– Healthier skin, hair, and nails by avoiding inflammation from sugary foods
– Potential weight loss from reducing empty sugar calories
Satisfy Your Sweet Tooth Naturally
Nature provides bountiful options to add sweetness without refined sugar. With minimal effort, you can cut sugar and reap the benefits of a healthier diet. Try out bananas, applesauce, coconut sugar, pure maple syrup, monk fruit, stevia, prunes, and more to bake delicious treats that feed your body, not just your sweet tooth. Get creative with combinations and soon your taste buds won’t even miss the white stuff. Discover how satisfying wholesome foods can be when made naturally sweet.
About The Author
