Are there times when you absolutely crave chocolates, candies, or cakes? The average American consumes well over 20 teaspoons of added sugar on a daily basis, which adds up to an average of 142 pounds of sugar per person, per year! That’s more than two times what the USDA recommends.
Below you will find information on natural sweeteners, all of which are less processed than refined white sugar, and create fewer fluctuations in blood sugar levels. Although these sweeteners are generally safer alternatives to white sugar, they should only be used in moderation.
My favourite out of all of them is Raw honey and dates, because they are the closest to the natural form, they are completely uprocessed and I belive things are meant to be consumed in their natural form for full benefit.
Brown Rice Syrup
This product consists of brown rice that has been ground and cooked, converting the starches to maltose. Brown rice syrup tastes like moderately sweet butterscotch and is quite delicious. In recipes, replace each cup of white sugar with ¼ cup brown rice syrup, and reduce the amount of other liquids. Brown rice syrup is made of 50% complex carbohydrates, 45% maltose, and 3% glucose. The small amount of glucose is absorbed into the bloodstream immediately, but the complex carbohydrates and maltose are much more slowly absorbed, providing a steady supply of energy.
Date Sugar
Date sugar consists of finely ground, dehydrated dates, utilizing this fruit’s vitamin, mineral and fiber content. If you like the taste of dates, this will definitely appeal to you. Date sugar can be used as a direct replacement for sugar and comes in a granulated form; however, it can clump, and doesn’t melt, making it an impractical substitution for certain baked goods and beverages.
Honey
One of the oldest natural sweeteners; honey is sweeter than sugar. Depending on the plant source, honey can have a range of flavors, from dark and strongly flavored, to light and mildly flavored. Raw honey contains small amounts of enzymes, minerals and vitamins. It’s also said that consuming local honey can help build up your immunity to common allergens in your area – by introducing your body to the bee pollen.[1]
Maple Syrup
Maple syrup is made from boiled-down maple tree sap and is a great source of manganese and zinc. Approximately 40 gallons of sap are needed to make one gallon of maple syrup. It adds a pleasant flavor to foods and is great for baking. Be sure to buy 100% pure maple syrup and not maple-flavored corn syrup. Grade B is stronger in flavor and said to have more minerals than Grade A.
Molasses
Organic molasses is probably the most nutritious sweetener derived from sugar cane or sugar beet, and is made by a process of clarifying and blending the extracted juices. The longer the juice is boiled, the less sweet, more nutritious and darker the product is. Molasses imparts a very distinct flavor to food. Blackstrap molasses, the most nutritious variety, is a good source of iron, calcium, magnesium and potassium.
Using Natural Sweeteners
Natural sweeteners can be used to replace sugar in any recipe. Here is a guide to substituting these products for sugar. The amount indicated is equivalent to 1 cup of sugar, and the third column details what it is best to use for.
Benefits
Each sweetener has its benefits. Honey, maple syrup/sugar and date sugar contain nutrients that white sugar does not. However, they are still simple sugars that enter the bloodstream fairly quickly, causing a burst of energy followed by a drop off. Use these sweeteners in moderation. Barley malt, brown rice syrup and coconut sugar are slower to enter the bloodstream and are more suitable for those with blood sugar issues. Stevia does not affect the bloodstream, and can be up to 300 times sweeter than sugar depending on the form (liquid or powder).
Here is my favourite brownie recpie using pure dates as a sweetner! if you have a very sweet tooth increase the amount of dates or add extra honey
From Elana's Pantry
Paleo Brownies
Serves: 16 brownies
Ingredients
1 cup blanched almond flour
¼ teaspoon celtic sea salt
¼ teaspoon baking soda
4 ounces baking chocolate (100% cacao)
7 dates, pitted (½-⅔ cup)
3 large eggs
½ cup coconut oil, melted
½ teaspoon vanilla stevia
Instructions
In a food processor, pulse together almond flour, salt and baking soda
Pulse in squares of dark chocolate until the texture of coarse sand
Pulse in dates until the texture of coarse sand
Pulse in eggs
Pulse in coconut oil and stevia until mixture is smooth
Transfer mixture to a greased 8 x 8 inch baking dish
Mixture will be very thick, smooth with a spatula
Bake at 350° for 18-22 minutes
Cool for 2 hours, then serve
Notes
If you do not use recommended brand of stevia, brownies will have a bitter aftertaste.
