The Best Natural Sweeteners That Are Great Alternatives to Refined Sugar

Source: foodbusinessnews.net

It's no secret that sugar, particularly processed forms (white or brown sugar), contribute to a range of health issues like heart disease, tooth decay, and obesity. As awareness for this problem continues to increase, so does the media hype and the assumption that all sugar should be avoided. However, there are many natural sweeteners that provide great alternatives to processed sugars which can be easily substituted into your baking and cooking. 

The reason why natural sweeteners are better for you than refined sugar is that they contain vitamins, minerals, enzymes and other healing properties. Keep in mind that even natural sweeteners should still be consumed in moderation as they are still sugar. However, they're better than the highly processed alternatives. Below are some sugar substitutes natural alternatives you might want to try. 

Stevia

Source: nccingredients.com

Native to South America, stevia has been used for hundreds of years in that region to support healthy blood sugar levels and promote weight loss. Available in liquid drops, packets, dissolvable tablets and baking blends, stevia is more than 200 times as sweet as sugar but contains zero calories, zero carbohydrates and none of the nasty side effects of artificial sweeteners. 

If you are a diabetic looking for natural sweeteners, know that the Australian Diabetes Association include stevia on its list of recommended sugar substitutes. Stevia is also typically the top sugar substitutes natural recommendation for those following a ketogenic diet. 

Stevia is heat-stable, so feel free to use it in any way you desire. Just remember that it's 200 times sweeter than sugar, so don't use it in the same ratio. When using stevia in baked goos, to make up for the lost bulk, use 1/3 to 1/2 cup of fresh fruit puree, roasted winter squash, yogurt, one to two tablespoons of coconut flour or two whipped egg whites. 

Erythritol 

Source: medicalnewstoday.com

This is another low-calorie sweetener. It contains about 6% of the calories in an equal amount of sugar, with 70% of the sweetness. Erythritol is a sugar alcohol found naturally in certain fruits. However, powdered erythritol available on the market is most likely made via an industrial process. One of the greatest things about this sugar substitute is that it doesn't spike your blood sugar or insulin levels or affect levels of blood fats like triglycerides or cholesterol. While it's absorbed into your body from your intestines, it's eventually excreted from your kidneys unchanged. 

Baking with erythritol is similar to baking with sugar. You can combine it with dry ingredients or cream butter with it. The main difference is that erythritol doesn't dissolve quite as well as sugar. But it's still possible, just a little more difficult. Where smooth texture is required, you can use a powdered version instead for a good and result or grind the granulated Erythritol yourself into a powder using a nut grinder. 

Coconut Sugar

Source: nusagro.com

You may be familiar with the benefits of coconut water, coconut milk, coconut flour and, of course, fresh coconut. What you may not know is that more and more people are using coconut sugar as their natural sweetener of choice due to its low glycemic load and rich mineral content. Packed with iron, calcium, potassium, zinc, polyphenols, antioxidants, phosphorous and other phytonutrients, coconut sugar is versatile and can now be found in many specialized stores.

Coconut sugar makes a great sugar substitute for baking. When using it in your favourite recipes, measure it just like traditional sugar. It is a little more coarse than refined sugar, but that isn't a problem. To get the desired texture, add the amount of sugar called for in the recipe to your food processor, and give it a whirl. 

Raw Honey

Source: medicalnewstoday.com

Honey is not only one of the best natural sweeteners, but it's also a superfood. Honey is packed with enzymes, antioxidants, iron, zinc, potassium, calcium, phosphorus, riboflavin, vitamin B6 and niacin. Together, these vital nutrients help neutralize free radicals while promoting the growth of healthy bacteria in the digestive tract. Note that once pasteurized honey losses many of its benefits, so look for raw honey at farmers markets and directly from local beekeepers. 

Instead of cooking or baking with raw honey, drizzle it on breakfast cereals, on yogurt, over your sprouted grain toast and for salad dressings. You can also use honey in your tea or coffee too. Just wait until the drink is just tepid enough to sip comfortably, and then add honey to taste. 

Maple Syrup

Source: clevelandclinic.org

This natural sugar substitute is also an outstanding source of manganese and contains calcium, potassium and zinc. Thanks to its high content of antioxidants, this all-natural sweeter helps neutralize free radicals and reduce oxidative damage. Give preference to darker, grade B maple syrups as they contain more beneficial antioxidants than lighter syrups. 

Because maple syrup is heat-stable, you can use it in virtually any application. You can add ti to glazes, marinades, sauces, and use it for baking.