Few things are as frightening as artificial sweeteners. Designed in a lab, they aren’t a replacement for sugar – they are a code-word for chemical-laden creations.

There are, however, alternatives to the refined, free-flowing white stuff you’ve come to know as your number one sweetening agent. Highly processed and refined, white sugar is developed from sugar cane and beets, then refined to lose any nutrients it might have once had.

According to the U.S. Department of Agriculture (USDA), the average person readily consumes 30+ teaspoons of added sugar a day – nearly 500 calories worth.  This, of course, doesn’t include the natural sugars found in our diet – dairy products, fruit, and vegetables.

Table sugar is one of the main culprits, and swapping the white stuff for natural sweeteners offers additional nutrients in addition to the sweetness. The natural approach doesn’t mean calorie- and sugar-free, though, so just like with any sweets, enjoy them in moderation. Don’t add them to your diet – but experiment with replacing the refined version in your favourite recipes.

Confused on what to try? Here are some natural sweeteners that are a great swap for the white stuff:

Agave Nectar

Agave nectar (or agave syrup) hails from the same plant that provides us with tequila. The consistency is akin to honey, with a mild flavour – light and fruity. It is 33% sweeter than sugar, and digested more slowly (with a low glycemic index), making it a more natural choice. Because of its minimal effect on blood sugar and insulin levels, research has suggested that it can be tolerated by some diabetics. * And because it is sweeter than sugar, you can use less.
*If you are diabetic, please check with a medical professional to see if agave nectar is safe for you.

Barley Malt

Derived from sprouted barley grain, barley malt is cooked down to a sweet syrup. Since it isn’t as sweet as sugar, it is often combined with another sweet alternative, like brown rice syrup or honey, to get the desired sweetness.

Brown Rice Syrup

Like barley malt is to barley, brown rice syrup is made from cooked brown rice, and like agave, is digested more slowly. It has a strong flavour, but is a little less sweet than regular table sugar. It also has a higher protein content than most other sweeteners and also contains magnesium, manganese, and zinc.

Honey

Honey does contain slightly more calories and carbohydrates than sugar, but it does have a  higher mineral content and is rich in antioxidants. It does, though, have a sweeter, more distinct taste, and we tend to use less of it. Opt for a rich variety – like buckwheat honey – for the most intense flavour.

Maple Syrup

No, not Aunt Jemima’s version. Pure maple syrup is hardly processed and a good source of minerals such as manganese and zinc. USDA Grade B syrup in particular has a stronger flavour and contains more minerals due to its later harvest.

Molasses

Undoubtedly you’re familiar with it’s notable flavour from gingerbread cookies. Thick and sweet, molasses is developed from sugar cane. The sweetest variety is light molasses and  the darkest is known as blackstrap. Blackstrap molasses is higher in vitamins and minerals, and good to use as a substitute for half of the molasses in a recipe.

——-
Ridding your reliance on the white stuff also opens the door to creativity, adapting your stand-bys to fit your new favourites. Raw sugar, Sucanat, and date sugar are among other varieties that are less refined than their white counterpart, adding a little more nutrition and a stronger flavour.

Whatever you choose though, please, just step away from the artificial sweeteners.

Image courtesy of bonappetit.com

SubscribeRelated Articles and Favorite Reads

FOOD | Three super foods you probably already eat HEALTH | Natural perfumes not always allergy-free LIVING GREEN | Fifteen tips for eating healthy on a budget REVIEW | Vegan Soul Kitchen: Southern, African cuisine