The Lowdown on Natural Sweeteners

Stevia is extracted from the leaves of a plant called Stevia rebaudiana and has been used for sweetening for centuries in South America. It’s compounds make it many times sweeter than sugar without any of the calories. It has been linked with health benefits like lowering elevated blood pressure and lowering blood sugar levels in diabetics. However… many people dislike the taste of Stevia. It does depend on the brand though, you may need to experiment to find one that you like.

How to use Stevia: Unlike raw honey, stevia is heat stable, so feel free to use it in any way you desire. Remember, it’s 200 times sweeter than sugar, so don’t use it in the same ratio. For baking, this can present a problem, as refined sugar gives bulk to recipes. However, this can be easily rectified. To make up for the lost bulk when using stevia, use 1/3 to ½ cup of one of the following bulking agents: fresh fruit puree, yogurt, roasted winter squash, two whipped egg whites, or you can use 1–2 tablespoons of coconut flour.

Xylitol is a sugar alcohol with a sweetness similar to sugar. It contains 2.4 calories per gram, or about 75% of the caloric value of sugar. It appears to have some benefits for dental health, reducing the risk of cavities and dental decay. It may also improve bone density, helping to prevent osteoporosis and it doesn’t raise blood sugar or insulin levels.

How to use Xylitol: Because xylitol has approximately the same sweetness as sugar it makes it quite easy to substitute in existing recipes. However it can be gritty and if you don’t want that try grinding in a food processor or pestle and mortar.

Coconut Sugar is a natural sugar made from the sap of the flowering bud of the coconut palm. One way it differs from regular table sugar is that it contains several nutrients such as potassium, calcium, iron, zinc and antioxidants. Coconut Palm Sugar is often touted as a low-glycemic sweetener, and while it is a bit better than regular white sugar, it has the negative effects of sugar and should be used sparingly.

How to use Coconut Sugar: Use coconut sugar in your favorite recipes, for it measures just like sugar! It’s a bit more coarse than refined sugar, but that is ok. Add the amount of sugar that is called for in a recipe to your food processor and give it a whirl until you get the desired texture.Or you can dissolve the coconut sugar in the liquids called for in the recipe. However, dissolving the sugar is not recommended when making a recipe that calls for “creaming” ingredients together – like for cakes or cookies.

Honey: If you’re going to use a sweetener, raw honey is a good option in moderation. Some benefits of honey are that it’s effective in the treatment of colds, flu, respiratory infections, and a generally depressed immune system. Consuming local raw honey can also prevent seasonal allergies. Honey has more nutrients than white sugar, but don’t be mistaken—it will still spike your blood sugar levels. If you have diabetes, pre-diabetes, or insulin sensitivity, you will have to use it very sparingly.

How to use Raw Honey: First, don’t cook with raw honey. Drizzle it on breakfast cereals, over your toast, on yogurt and for salad dressings.You want to maintain as many of the nutrients in honey as possible, so keep it away from the heat. If you enjoy honey in your tea or coffee, wait until the drink is just tepid enough to sip comfortably, and then add honey to taste.

Molasses can be a good choice because it’s mineral-rich—it’s full of manganese, copper, iron, calcium, potassium, and magnesium. Look for blackstrap molasses, it’s the form with most nutrients.

How to use Blackstrap Molasses: Molasses has a unique, rich flavor. It may not be appealing for some to use for topping toast, porridges or other concentrated applications. However, it’s a perfect sweetener for marinades and to use in baking. You can even make a brown sugar alternative by adding two tablespoons of molasses to ½ cup coconut sugar to replace the sugar a recipe calls for. Put the coconut sugar and the molasses in a food processor, and pulse until the consistency of commercial brown sugar is reached.

How to use Maple Syrup: Maple syrup is heat stable, so you can use it in virtually any application. Add it to marinades, glazes and sauces and use for baking. Use it to sweeten homemade granola and your morning coffee or tea. For a glaze for cookies or cakes, heat until just barely simmering and add the coconut-powdered sugar from above. Stir until smooth, allow to cool to room temperature and then drizzle away!