Sweet Without Sugar? My Favorite Natural Sweeteners



For me, baking is a family tradition. In trying to be healthier, I wondered if there was a way to leave the sugar behind. Conventional baking typically relies on white sugar. While the sweetener is ubiquitous and familiar, it undergoes various processing methods, leaving the final refined product devoid of nutritional value. Fortunately, there are alternative options that have health benefits. Deviating from the default can be quite fun and even adds to the flavor profile of your baked goods. Here are some of my favorite natural sweeteners to use. 

Date Syrup

Made completely from fruit, date syrup is a thick, sweetener processed from medjool or deglet dates. It has a robust flavor that tastes strongly of dates and caramel. Most date syrups are dark, but there are some "golden" varieties. Despite the fructose, date syrup is high in fiber and minerals. This gives it a lower glycemic index score than that of cane sugar. Its magnesium and phosphorus content also make it favorable for alkaline diets. 

There are guides to using date syrup as a replacement for white sugar. However, I am more particular about how and when to use date syrup. Cane sugar adds no flavor, only sweetness. When using a natural alternative, the recipe should have room for the sweetener's actual flavor. Its flavor profile lends best to recipes with chocolate or nuts. I use date syrup in granola bars, brownies, smoothies, and hot chocolate.

Coconut Sugar

Coconut sugar is a sweetener derived from granulated coconut sap. Despite its origin, the tawny-colored sweetener doesn't taste like coconut, but rather is reminiscent of caramel. It's an equal substitute for both white and brown sugar. I find it works well in cookies, brownies, and pies. It dissolves well and can be used to make caramel or butterscotch. 

This sweetener is said not to be marginally healthier than white sugar. This is based on comparisons between calorie content and glycemic index scores. However, coconut sugar is natural and does not go through the phosphation and decolorization processes that white sugar goes through. It also contains trace amounts of minerals.

Raw Honey

Honey is a thick, golden sweetener that bees make from flower nectar. In raw, unpasteurized form, honey retains most of its beneficial antioxidants, vitamins, and minerals. Some sources even call it a functional food. 

When used in baking, honey adds moisture and browns baked goods quickly. It's sweeter than white sugar, but offers a fragrant, sometimes floral undertone. The type of honey you use determines the flavor, with some varieties including wildflower, acacia, and buckwheat. Manuka honey, a potent medicinal type of honey, has a strong earthy flavor. This is better used in tea, rather than in baking.

I like to use raw honey when making breakfast foods. A tablespoon or two is enough to sweeten pancake batter, French toast, and porridge. Similar to date syrup, its sticky consistency makes it great for granola bars. Honey can also replace sugar in a fruit pie or quick breads. To account for the extra moisture, use 3/4 cup of honey for every 1 cup of white sugar. 

Maple Syrup

When we think of maple syrup, pancakes, and waffles come to mind. But pure maple syrup is a versatile sweetener. It comes from the sap of maple trees and contains nutrients like manganese and zinc. Golden grade maple syrup is lighter in color and more delicate in taste. Amber, dark, and very dark grades are increasingly stronger in taste. My favorite type is dark grade because of its robust maple flavor. I use it in homemade chocolate candies and pastries, which benefit from its vanilla, almost toffee-like notes. 

Additional options

Outside of my personal favorites, there are other natural sweeteners to try. These include stevia, date sugar, and monk fruit sugar. Stevia and monk fruit sugar both have a very strong taste, and a little goes a long way. Both options may appeal to people on low-carb diets as they have a glycemic index score near 0. Date sugar has a pleasant fruity flavor. However, it doesn't dissolve, so I use it less often than the syrup. Maple sugar is another natural sugar—one I have yet to try. Regardless of what you choose, all of these choices make for sweet baking (naturally!)




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