It is common knowledge that added sugars are bad for our health. You may or may not be aware that sugar is found in almost everything nowadays from baked goods, granola bars, sodas and energy drinks, to BBQ sauces and marinades. These added sugars are not only adding pounds to our backsides but stealing our vitality.

It is estimated that Canadians consume on average 110g of sugar per day (or 26 teaspoons) based on a 2000 calorie diet (www.diabetes.ca). We all know sweet treats should be consumed in moderation and treated as treats. However, that does not mean we must forgo sugar altogether. We can still incorporate a small amount of sugar into our diets as long as you know which ones to look for. So here is a list of some of the best natural sweeteners to reach for when you are looking for a healthy alternative.

Raw Honey

Raw honey is simply honey in its absolute purest form. It is also called pure or unfiltered honey. Raw honey is unfiltered and unpasteurized, meaning it has not undergone any processing whatsoever. Due to the fact that raw honey is unfiltered, it may contain pieces of pollen or honeycomb. As a result, it has a cloudy appearance that’s quite unlike commercial honey, which is the kind that’s most often sold in grocery stores.

The major difference between raw honey and commercial honey is the degree of processing. Commercial honey is pasteurized or heated to a high temperature, and filtered to remove the pollen and other impurities. The resulting honey has a smoother consistency and is easier to drizzle from a bottle. However, pasteurizing also removes honey’s naturally-occurring nutrients and antioxidants! The other big difference between the two is appearance. Commercial honey is clear and has a beautiful golden tint, while raw honey is opaque and milky. Because raw honey contains pollen, it’s also more likely to crystallize over time, a natural process that occurs due to honey’s extremely high concentration of sugar. The texture is gritty and may be unappealing to some, but it’s perfectly safe to consume.

Raw honey is a true superfood and one of the best natural sweeteners. It’s packed with enzymes, antioxidants, iron, zinc, potassium, calcium, phosphorus, vitamin B6, riboflavin and niacin. One tablespoon of raw honey has less impact on glycemic load than a single banana (2). Once pasteurized, honey loses many of its benefits, so look for raw honey at farmers markets, in the supermarket and directly from local beekeepers. The darker the honey, the richer the flavour and the greater the nutrition benefits!

How to use raw honey: Don’t cook or bake with raw unpasteurized honey. Drizzle it on breakfast cereals, over your sprouted or whole grain toast, on yogurt and or use in salad dressings. Many people only think of using honey in their tea, but honey is one of the best natural sweeteners for coffee too.

Stevia

Stevia is a natural sweetener derived from the leaves of the stevia plant (Stevia rebaudiana). It is available in liquid drops, packets and dissolvable tablets. It has zero calories, zero carbohydrates and is 200 times sweeter than table sugar and doesn’t have the side effects of artificial sweeteners. It’s a popular choice for many people looking to lose weight and decrease their daily sugar intake.

This sweetener has also been associated with several health benefits, including lower blood sugar and cholesterol levels. Nevertheless, commercial stevia products vary in quality. In fact, many varieties on the market are highly refined and combined with other sweeteners so be sure to read the labels.

If you’re looking for natural sweeteners for diabetics, the Canadian Diabetes Association includes stevia on its list of recommended sugar substitutes.

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. I like to put Stevia in my morning oatmeal to provide a sweet taste.

To make up for the lost bulk when using stevia in baked goods, use ⅓ to ½ cup of one of the following bulking agents: fresh fruit puree, yogurt, roasted winter squash, two whipped egg whites or one to two tablespoons of coconut flour.

Dates:

Medjool dates are incredibly nutritious. They’re packed with antioxidants, vitamins and minerals like B6, potassium, magnesium, copper, iron, and calcium. They actually have more potassium than a banana and are loaded with fibre. Dates and date paste are excellent alternatives to sugar in most recipes.

How to use dates: You can include dates in your everyday meals to make them sweet and delicious. I love chopped dates in my oatmeal, on top of salads and on toast with peanut butter.

Another way to enjoy dates is to make a paste. Date paste can be used one-to-one in most recipes, unlike stevia, and it does add bulk for baking. Simply soak Medjool dates in hot water until soft. If the water reaches room temperature and the dates aren’t soft enough, soak in hot water again. Reserve the soaking liquid, as it is integral in making a good paste. Once soft, add the soaked dates to your food processor, along with one tablespoon of the soaking liquid, then blend until smooth. You are looking for the consistency of peanut butter so add more water if needed. Use date paste in your favourite cookie, cake, or muffin recipes to cut out refined sugar and boost the nutrients.

Coconut Sugar

Most people have heard about the benefits of coconut water, coconut milk, coconut flour and of course, fresh coconut. Now, more and more people are using coconut sugar as their natural sweetener of choice. It has a lower glycemic load than white sugar (coconut sugar GI is 35 and white refined sugar is 65) and it has a rich mineral content. Packed with polyphenols, iron, zinc, calcium, potassium, antioxidants, phosphorus and other phytonutrients, coconut sugar is versatile and readily available. Coconut sugar is extracted sap from the blooms of the coconut and then heated. Next, through evaporation, we get coconut sugar. Coconut sugar is often used in baking recipes because it provides a similar flavour to brown sugar.

How to use coconut sugar: Use coconut sugar in your favourite recipes, for it measures just like traditional sugar. I use coconut sugar when baking cookies, muffins or loaves. I also sprinkle it on top of salmon with some olive oil before barbecuing, and then top that with fresh herbs. It tastes amazing!

Maple Syrup

Native to North America, maple syrup comes in both grades A and B. Maple syrup is one of the best natural sugar substitutes because it’s an outstanding source of magnesium and contains calcium, potassium and zinc. Select darker, grade B maple syrups, as they contain more beneficial antioxidants than the lighter syrups.

How to use maple syrup: Maple syrup is heat stable, so you can use it in virtually any application. Add it to marinades, glazes or sauces, and use in baking. You can also use it to sweeten homemade granola or your morning oatmeal and coffee or tea.

Banana Puree

Bananas are rich in fiber and potassium and are a great source of vitamins B6 and C. They are also naturally sweet with a subtle flavour, making them a perfect natural sweetener.

How to use banana puree: First, over-ripe bananas are the best to use when replacing refined sugar in recipes. They are sweeter and puree well. For every cup of sugar called for in a recipe, use one cup of banana puree. To make the puree, add bananas to a food processor with a tablespoon of water and blend. Add more water if necessary to reach the consistency of thick applesauce. As bananas brown when exposed to air, use as quickly as possible in recipes.

Monk Fruit

A sugar substitute that is becoming much more popular is monk fruit. Monk fruit contains compounds that, when extracted, provide 300–400 times the sweetness of cane sugar, but monk fruit sugar contains no calories and has no effect on blood sugar.

How to use monk fruit: Monk fruit can be used in all kinds of recipes from cheesecakes and cookies to smoothies.

How to Get Natural Sugars in Your Diet

Substituting natural sweeteners for highly refined sugar in your daily diet isn’t as difficult as you may think… it just takes a little bit of experimentation. You will likely have to test out a few to see which ones suit your palate. You might end up liking honey in your morning coffee and coconut sugar for your baking recipes, so step out of your comfort zone and try a natural alternative. However, it is important to remember that although these are natural alternatives to processed sugar, it is best to limit your overall daily sugar intake.

References:

1. https://www.diabetes.ca

2. https://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load

3. https://draxe.com

4. https://www.ncbi.nlm.nih.gov

5. https://chopra.com

6. https://www.bbc.com