Natural Sweeteners

Natural sweeteners (or non-nutritive sweeteners) are those that may contain calories (depending on the kind) and also usually supply some nutrients. Honey, maple syrup and molasses, for example, all contain beneficial components, such as enzymes, vitamins, minerals and carbohydrates, that the human body knows how to process.

Certain natural sweeteners (like banana puree and date paste) provide health benefits, such as encouraging healthy blood pressure and reducing cholesterol levels and heart disease risk, thanks to their fiber content.

Raw Honey

Raw honey is a true superfood and one of the best natural sweeteners. It’s packed with enzymes, antioxidants, iron, zinc, potassium, calcium, phosphorous, vitamin B6, riboflavin and niacin.

Together, these essential nutrients help neutralize free radicals while promoting the growth of healthy bacteria in the digestive tract.

One tablespoon of raw honey has less impact on glycemic load than a single banana. Once pasteurized, honey loses many of its benefits, so look for raw (ideally local) honey at farmers markets and directly from local beekeepers.

The darker the honey, the richer the flavor and the greater the nutrition benefits.

Usage

Don’t cook or bake with raw honey. Drizzle it on breakfast cereals, over your sprouted grain toast, on yogurt and for salad dressings.

Raw honey is also a great substitute for molasses in case you’re not a fan or don’t have it on hand.

Many people only think of using honey in their tea, but honey is one of the best natural sweeteners for coffee too. One thing to note: If you enjoy honey in your tea or coffee, wait until the drink is just tepid enough to sip comfortably, and then add honey to taste.

Stevia

A native to South America, stevia has been used for hundreds of years in that region to support healthy blood sugar levels and prompt weight loss. The interesting part is that stevia contains stevioside, the element that makes it 200 times as sweet as sugar. 

It’s available in liquid drops, packets, dissolvable tablets and baking blends.

It has zero calories, zero carbohydrates and none of the nasty side effects of artificial sweeteners. That makes it a perfect sugar substitute when looking to cut back on your calorie intake. 

Usage

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.

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

Dried Dates provide potassium, copper, iron, manganese, magnesium and vitamin B6. From the date palm tree, they are easily digested and help to metabolize proteins, fats and carbohydrates.

Evidence shows that dates may help reduce LDL cholesterol in the blood and may reduce the risk of stroke.

Usage:

The first step 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.

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’s integral to making a good paste. Add the soaked dates to your food processor, along with one tablespoon of the soaking liquid.

Blend until smooth. Add more water as needed to create a thick, rich paste.

You are looking for the consistency of peanut butter. Use in your favorite cookie or cake recipe to cut out refined sugar and boost the nutrients.

You can also use date paste to sweeten your favorite muffins and pies. For fruit pies, mix 1–1½ cups of puree with four cups of fruit, and bake as normal.

Depending on the water content of the fruit, you may need to add a thickener, like tapioca.

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 because of its low glycemic load and rich mineral content.

Packed with polyphenols, iron, zinc, calcium, potassium, antioxidants, phosphorous and other phytonutrients, coconut sugar is versatile and now readily available.

Coconut sugar is extracted sap from the blooms of the coconut and then heated. Next, through evaporation, we get coconut sugar.

Date sugar (made from dried dates) and coconut sugar are often used interchangeably in recipes because they provide similar flavor. Both are great sugar substitutes for baking.

Usage:

Use coconut sugar in your favorite recipes, for it measures just like traditional sugar. It’s a bit more coarse than refined sugar, but that’s OK.

Add the amount of sugar called for in a recipe to your food processor, and give it a whirl until you get the desired texture.

You can even make a confectioner’s sugar substitute with coconut sugar quite quickly. For every cup of coconut sugar, add one tablespoon of arrowroot powder and blend until smooth in a clean coffee grinder or high-powered food processor.