Refined sugars are a big no-no for me and one of the first things I recommend cutting out of your diet when transitioning into a healthier lifestyle. Refined sugars are processed, have absolutely no nutritional value and are detrimental to your health. Over the years I have tried so many different natural sweeteners and done the research to understand what’s actually good for you and what works well for what. Below are the sweeteners I love and what I like to use each one for. I like to consume foods that have some sort of benefit and nutritional value.
Raw Honey
Raw honey is probably my most used and favourite sweetener mainly because it has so many incredible health benefits and is a superfood. Honey has a lot of antimicrobial and antibacterial properties as well tons of vitamins, minerals and enzymes. You want to make sure you are using real honey, raw is best and has the most benefits but if you can’t find that then go for something local and unpasteurized. If you use conventional honey from the grocery store, like the bear package type of honey this isn’t a good option. It has no nutritional benefit and is basically just refined sugar.
Best used for: Baking, salad dressings, to sweeten tea or coffee. Drizzled over toast etc…
Coconut Sugar
I love coconut sugar because it has the texture and flavour of brown sugar but has a low glycemic load and rich mineral content. Coconut sugar is packed with minerals, antioxidants and phytonutrients. Coconut sugar is extracted sap from the blooms of coconut and then heated, evaporated and sugar is formed. In most recipes that call for white sugar you can replace with coconut sugar and I find it works really well.
Best used for: Baking, marinades, to sweeten tea or coffee, oats, basically anytime you need a granulated texture.
Date Sugar
This is a newer one for me, I decided to give it a try after hearing people rave about the taste. Date sugar is literally made from dehydrated dates that have been blended up There’s no processing whatsoever, so you get an unrefined sweetener that is great for all kinds of foods. Dates are naturally sweet and nutrient dense. In fact Date Sugar scored highest in antioxidant content than any other sugar, even compared to honey and maple syrup. Antioxidants protect your cells against oxidative damage from free-radicals and oxidized fats. A little goes a long way, I find Date Sugar to pack more sweetness than other sugars.
Best used for: Oatmeal, coffee, tea, I haven’t tried to bake with it just yet so I will update you on that!
Maple Syrup
I love maple syrup and this isn’t just because I am Canadian. Maple syrup is native to North America and comes from trees, drilling a hole in the tree, catching sap, boiling to evaporate out the water and then filtering any sediment. Maple syrup is rich in antioxidants, minerals like manganese, calcium, potassium and zinc. I like to go for darker grade maple syrups (grade B) because they are richer in antioxidants. Keep in mind that you want REAL maple syrup, not Aunt Jemima, that is refined sugar and has absolutely no nutritional value. Maple syrup is also heat stable and can be used very diversely.
Best used for: Baking, marinades, salad dressings, vegetable roasting and of course pancakes, waffles etc…
Yacon Syrup
Yacon syrup is a natural sweeter extracted from the tuberous roots of the yacon plant.
The syrup has a molasses-like dark brown colouring and consistency, and it tastes similar to molasses or caramelized sugar. Yacon syrup has a very low score on the glycemic index and about half the calories of sugar and a high concentration of indigestible inulin (prebiotic… highly soluble fibre like psyllium husk with lots of digestive benefits.) Yacon syrup is a FOS (fructooligosaccharides) are soluble non-digestible carbohydrates, which means that they are also a type of sugar, but they are not metabolized in the liver. In fact, they pass through the entire digestive system practically unchanged, which is the reason why they are considered to be so low in calories. I love yacon syrup, but it is quite expensive and it is not heat stable and not suitable for baking and cooking at high temperatures. I used this often in my bulletproof coffee.
Best used for: To sweeten coffee, tea etc… in oatmeal, chia seed pudding, porridges.
I know many love stevia and agave nectar, but I am not a fan. Stevia is generally extracted and is not actually “real” stevia. If you are using stevia regularly make sure it’s green. That is the best way to know if it is in fact real stevia. If the stevia you use is white that means it has been refined and is chemical. I personally find stevia too sweet and has a chemical taste. Agave, while naturally sourced it is highly refined. It has more concentrated fructose than high fructose corn syrup and all the real health practitioners I trust and follow do not consider agave a suitable option.
These 5 sweeteners are my favourites and the ones I use regularly, I don’t need additional sweeteners, these provide me with what I need.
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