A guide to natural sweeteners
We are all subject to cravings and one of the most typical just happens to be a sweet tooth. Unfortunately, we eat more sugar now than ever before. It’s not just in dessert, sugar can be found in the most unlikely sources that don’t seem overly indulgent but are in fact packed with refined white sugar. It’s no secret that refined white sugar is bad for us and over consumption can lead to obesity, disease and inflammation. While a hankering for chocolate might kick in once in a while, it may be possible to satisfy your sweet tooth with a more natural alternative (in moderation of course). So, here is an overview of some of the most common natural sweeteners which are less processed than refined white sugar, creating lower fluctuations in blood sugar levels.
Lucuma
Lucuma powder is a mild sugar substitute with an extremely low glycemic index. It is known to regulate blood sugar levels and is rich in beta-carotene, vitamin B3 (niacin), B2 (riboflavin) and antioxidants. It can be added to desserts, muesli, smoothies, ice cream and yoghurt. Our members might recognise lucuma as the sugar replacement in Alessandra Mariotti’s “Superfood Chocolate Chip Cookies”. If you haven’t tried this recipe, it’s time! They’re quick, easy and insanely moreish.
Molasses
Molasses is a thick, dark syrup that derives from sugar beets and sugarcane. It’s a byproduct that’s made by clarifying and blending the extracted juices. The longer the juice is boiled, the more nutritious and darker it becomes. Blackstrap molasses is thought to be the most nutritious variety and is a source of iron, calcium, magnesium and potassium - unlike refined sugar which has no nutritional value. Molasses also contains both protein and non-protein amino acids. Many use molasses as a sweetener, spread or topping on oatmeal, granola or pancakes.
Agave
Also known as agave syrup or agave nectar, agave is a natural liquid sweetener made from the juice of the agave cactus plant (a succulent native to Latin America). It’s a popular choice for vegans who don’t eat honey. There are different forms such as raw, light, amber and dark varieties. Agave has a low glycemic index which means it has a relatively low impact on blood glucose levels. However, this is primarily due to the significant amounts of fructose found in agave (around 85%). Consuming excess fructose can be harmful so it’s important to have agave in moderation.
Coconut sugar
Coconut sugar comes from the nectar of flower buds of the coconut palm tree which have been heated and caramelised to a dried, ground form. It is a source of potassium, iron and vitamins. Coconut sugar is minimally processed and has a relatively low glycemic index to provide a more stable release of glucose into the blood. It does contain fructose but it’s a lot less than agave. When cooking with coconut sugar, watch it carefully as it can burn more easily than cane sugar!
Stevia
Stevia, a leafy herb also known as honey leaf, comes from the South American plant, Stevia rebaudiana, that has leaves with naturally occurring sweet-tasting compounds. It has been used for centuries. The extract from stevia is around 100-300 times sweeter than white sugar which makes it an ideal substitute for cooking, baking and in drinks. It is a preferred choice for diabetics since it can have little effect on blood sugar levels. There are many variations available in powder and liquid form but it’s best to opt for green or brown stevia as the clear and white versions are more refined and processed.
Honey & maple
Honey is one of the oldest and most popular natural sweeteners. Again, it’s actually sweeter than sugar! That said, it has many nutritional benefits. Local honey is known to build up your immunity to allergies such as hay fever by exposing your body to bee pollen, while raw honey contains vitamins and minerals. Then there’s maple sugar and maple syrup. Maple sugar is about twice as sweet as sugar but much less refined and again nutrient rich. The syrup of maple is said to contain antioxidants, zinc and manganese. There are different grades of maple syrup, with Grade A being lighter and Grade B, the darkest syrup (with the latter supposedly containing more minerals than A). Always buy 100% maple syrup and not maple-flavoured.
Natural sweeteners can replace processed sugar in any recipe. Always have them in moderation and ideally not too processed or with excess fructose.