The Best Natural Sweeteners and How to Use Them

Natural sweeteners can be an excellent alternative for reducing sugar consumption without giving up sweet flavors. Unlike refined sugar or artificial sweeteners, many of these come from minimally processed sources and, in some cases, provide antioxidants or nutrients.

But not all natural sweeteners are the same; each has its own unique flavor, sweetening power, glycemic index, and benefits. Here, we explain the most common ones, their advantages, and how to use them intelligently in your daily cooking.

Common Types of Natural Sweeteners

Although table sugar has been the most widely used sweetener for decades, there are natural alternatives that not only provide sweetness but also beneficial compounds like antioxidants, minerals, or vitamins. 

According to a study conducted at the University of Texas Health Science Center, natural sweeteners may be a healthier alternative to refined sugar or high-fructose corn syrup (HFCS).

The study points out that “the effects of natural sweeteners may depend on the dose used, but they seem to have more positive effects on glucose metabolism, lipid homeostasis, steatosis, and inflammation than sucrose.”

These sweeteners come from plant sources, fruits, or even roots, and many have a lower glycemic impact, making them friendlier to your metabolic health.

• Raw honey: Produced by bees from the nectar of flowers, it provides antioxidants, B vitamins, and antimicrobial properties.
• Maple syrup: The sap of the maple tree is boiled until it becomes a syrup. It contains minerals like manganese and zinc, although its glycemic index is not as low.
• Coconut sugar: Derived from the sap of the flower buds of the coconut palm. It retains some minerals like iron, zinc, and potassium, and has a lower glycemic index than regular sugar due to a fiber called inulin.
• Stevia: From the leaf of the Stevia rebaudiana plant, native to South America. It has zero calories and does not raise blood sugar, but it can have a bitter aftertaste if it is not refined, which is the most recommended form.
• Monk fruit: Fruit from the Siraitia grosvenorii plant, used in traditional Chinese medicine. Its main advantage is that it also has no calories, does not raise glucose, and is a natural antioxidant.
• Dates and date paste: The dried or mashed fruit of the date palm, high in fiber, potassium, and antioxidants.

Pros and Cons of Natural Sweeteners

All natural sweeteners are different, and their effect on the body can vary depending on the type, amount, and context in which they are consumed. Understanding their benefits and potential drawbacks will help you choose the one that best fits your lifestyle and nutritional needs.

*Approximate equivalences; may vary by brand and presentation.

How to Use Natural Sweeteners in Recipes

Substituting white sugar with healthier alternatives is not just a matter of proportion; it's also important to consider texture, moisture, and chemical reactions when cooking. Here are some practical tips:

• Reduce liquids when using honey or syrup, as they are more moist than regular sugar.
• Combine sweeteners if you're looking for a balance between sweetness and texture (e.g., stevia + coconut sugar).
• Test with small recipes before making large batches, as the flavor and texture can change.
• Check the labels of products like stevia or monk fruit, as many are mixed with other ingredients.

What is the healthiest natural sweetener?

The best choice depends on your nutritional needs.  For a zero-calorie option that doesn't impact blood sugar, stevia, and monk fruit are excellent choices. Both are suitable for diabetics.

For sweeteners with added nutrients, raw honey offers antioxidants, vitamins, and antimicrobial properties. 

Maple syrup contains minerals like manganese and zinc, and dates provide fiber and potassium.

It is important to remember that "natural" is not synonymous with calorie-free or having no impact on glucose, and moderation is key.

Which natural sweetener is best for baking?

Several natural sweeteners can be used for baking, depending on the desired outcome:

• Maple syrup is recommended for pancakes, waffles, and baked desserts.
• Raw honey is suitable for light baking. When using honey or syrup, it's advised to reduce the other liquids in the recipe.
• Monk fruit is listed as a good option for low-carb baking.
• Stevia can be difficult to use in recipes that require volume. To balance sweetness and texture, you can combine sweeteners, such as stevia with coconut sugar.

Are natural sweeteners safe for diabetics?

Some natural sweeteners are specifically mentioned as being safe for diabetics because they do not raise blood glucose levels.

Stevia is described as having zero calories, not raising glucose, and being suitable for diabetics.

Monk fruit also has zero calories, does not raise glucose, and is listed as suitable for keto or diabetic diets.

Other sweeteners should be used with caution. Maple syrup can raise glucose levels excessively, and while agave nectar has a low glycemic index, it is high in fructose. It is important to check labels, as some products like stevia or monk fruit may be mixed with other ingredients.

Ultimately, natural sweeteners are a useful tool for reducing sugar intake without sacrificing flavor, especially if you are mindful of your metabolic health or simply want to eat more consciously. Remember, "natural" is not always synonymous with calorie-free or having no impact on glucose. Balance and moderation are key.

Source:

Effects of Natural Alternative Sweeteners on Metabolic Diseases.