When it comes to sugar, there are basically two types — those that occur naturally in food, as in fruits and vegetables, and those that are added to food either as it is processed or after it is on your table. For the most part, people tend to look for alternatives to the latter category when looking for natural sugar alternatives.
While sugar can be tasty, consuming it in excess is unhealthy. Every time you spoon some into that hot drink or sprinkle it over the top of your oatmeal, you are causing a rapid blood sugar spike followed by a spike in insulin. These spikes can lead to pancreas burnout, and eventually to diabetes. Chemically artificial sweeteners can be even more unhealthy, and there is much debate about their short- and long-term effects on the body. Many people, myself included, loathe the taste, and believe that artificial sweeteners are linked to a myriad of health complaints.
As you can see, adding sweetener to a cup of tea, iced coffee, or baked goods is no simple task. It can be challenging if you are trying to avoid both refined sugar and artificial sweeteners.
There is light at the end of this tunnel, though, and it comes in the form of natural sweeteners. So what are they?
Stevia
The sweet leaf plant, or stevia, is an herb that hails from the chrysanthemum family. It is fairly easy to find in shops, making it easy to try. It sprinkles much like powdered sugar, has a neutral flavor, contains no carbs or sugar, and is at the bottom of the glycemic index. It is also significantly sweeter than sugar, so a light hand will do. The first time I used stevia I used it in the same ratio as I would refined, white sugar. That was a very big, and very sweet, mistake! About 1 teaspoon of stevia is equal to about 1 cup of sugar. It is also important to note that the flavor does not mimic sugar exactly, and it may take a bit of getting used to for some people.
Honey
Made by some of the busiest members of the animal kingdom, honey is produced when bees convert pollen into one of history’s most prized sweeteners. I like to enjoy a little on my oatmeal in the morning, or drop a spoonful into some ginger-lime water for a tasty afternoon drink. Not only is it delicious, but it also possesses a number of health benefits. Honey has long been prized for soothing sore throats, fighting infection, lessening allergies, boosting immunity, pulling splinters, and easing cuts and burns — and these are just a few of the most commonly accepted health benefits. It has also been studied as having anti-carcinogen and anti-tumor properties. Now that’s a naturally healthy sweetener with some kick!
Sucanat
I recently started using sucanat more frequently, and I really like the taste. It has a mild, brown sugar flavor, large, uneven crystals. It also can be used exactly like sugar, has a 1:1 ratio for baking, and is unrefined. True, it is still high on the glycemic index, but it does contain trace minerals. As far as sweeteners go, it is much better for you than the standard stuff at the market, especially when used in moderation. You can buy sucanat at Amazon or at your local health food store.
Maple Syrup and Sorghum
You are undoubtedly already familiar with these two as a toppings for pancakes, but these syrups can also be used as a natural sweeteners for baking, cooking, or simply for sweetening other foods. Keep in mind, though, that maple is a very strong flavor, so you’ll want to be sure that you want that flavor in the foods that you are sweetening. If you have trouble finding sorghum syrup at your local market, you can also purchase it from Amazon.
Rice Syrup
This a natural sweetener made from cooked, fermented rice. It also has a very distinctive flavor, so make sure that it goes well with the foods that you are sweetening. Also, since it is a syrup, it will not add bulk to baking recipes the way a granulated or powdered product would. I think that it is great drizzled on foods, in coffee, or in hot tea. Rice syrup can be found in your local health food store or at Amazon.
Date Sugar
Like stevia, date sugar is a dry sweetener that sprinkles similar to standard white sugar. As the name suggests, it is made by grinding dates, and it is a deliciously natural sweetener that tastes great on a variety of foods. I have used it in baking, on oatmeal, and even in iced coffee. I buy mine from Amazon, but you can often find this at local health food stores.
As you can see, there are quite a few delicious options for sweetening your food with something other than cane sugar or chemically processed artificial sweeteners. The next time you are in the mood for something sugary, check out some of the natural sweeteners on the market, and find what works best for you and your family!
