Make It Sweet! Alternatives to Refined Sugar — Cloud Nine Birth Services | Birth Doula Services | Postpartum Doula Services

Most of us have heard that refined white sugar and high fructose corn syrup are not good for us or our children. White sugar and high fructose corn syrup are culprits that damage the body’s immune system, impair the body’s ability to regulate appetite, contribute to weight gain, and over time decrease the ability of body to produce insulin which eventually leads to cardiovascular diseases or type 2 diabetes. (Find more information here).

The good news is that there are many great alternative sweeteners that not only add incredible flavor, but also contain some nutrition. Remember that the finer something is – like bleached white flour or refined white sugar – the more empty calories and less nutrition it will have. (Disclaimer: these alternatives to processed sugar are still forms of sugar and will still cause a rise (although smaller) in blood sugar and should be used sparingly. Also, even though these alternatives have more nutritional value, there is no substitute for a healthy diet that includes plenty of healthy vegetables and a variety of vegetables). With that said, here are some delicious and healthy options for your fall cooking needs!

Coconut sugar: This is my favorite swap for recipes that call for sugar. This is an easy and accessible substitute. Coconut sugar comes from the sap of cut coconut flowers. It has a lower glycemic index (meaning it won’t cause a big spike in blood sugar) like refined white sugar. It is coarser than white sugar and smells more like brown sugar but can be used in place of either white or brown sugar in baking recipes. Trader Joes now sells their own brand but you can also find it in most health food stores as Coconut Crystals or Palm Sugar (a variant made from a different type of palm tree). You can check out the link at Trader Joes here.

Maple Sugar: Maple sugar is another alternative with a very low glycemic index. It has a mild maple flavor but is really good in baking recipes. It is lighter in color than coconut sugar and has a finer texture. This is another easy and delicious substitute for white or brown sugar. Find my favorite brand here. The downside is that it is a bit more expensive than coconut sugar.

MAPLE SYRUP: It’s not just for pancakes! “Not only does maple syrup taste good, but it’s a wonderful source of micronutrients! When you buy grade B maple syrup, you get lots of minerals, including manganese and zinc. Other trace minerals include calcium, potassium, and iron. Another amazing thing about maple syrup, especially grade B, is that it contains up to 24 antioxidants!!” (Source: Dr. Sarah Ballantyneand here.)

Honey: Honey is an amazing sweetener – a little goes a long way! Its mild taste makes it a good alternative to white sugar. Tip: You may need to make adjustments to the ratio of wet to dry ingredients to get your recipe perfect. If you are starting a baking project that requires yeast, you can substitute honey for sugar to prove the yeast.

Molasses: Blackstrap Molasses is probably the healthiest choice when it comes to sweeteners. It is actually a by-product of the sugar manufacturing process but it is full of vitamins and micronutrients. It has more nutrients per calorie than other sweeteners. It has a rich, but strong smell and taste. You can read carefully This article from ThePaleoMom.com about the benefits of Molasses if you are interested.

Fruit: Fruits get their sweetness from the natural sugar fructose. Many products today are sweetened with fruit juice. However, you can also use whole fruits in baking such as bananas, dates, pears, pineapples, and apples which will add sweetness. The benefit of using whole fruit is that the sugars remain attached to the fibers of the fruit, which slows the digestion of the sugars so that there is not as large a rise in blood sugar. Try soaking the dates in hot water for 20 minutes, pat dry, and blend into a sweet paste using a food processor. Use in place of a liquid sweetener. You can also buy date sugar but I haven’t found it to be as sweet or tasty using whole dates (pits removed of course)!