Last week I posted an article by Joy Bauer titled Is Stevia a Healthy Sugar Substitute? to the EBF Facebook page. It started a little conversation about natural sweeteners in the comment section so I thought I would share some additional information in a post.
Overall, the article does a good job at explaining that stevia is the most natural zero-calorie sugar substitute but you have to remember that most of the “stevia packets” seen in stores (like Truvia) are processed and often times mixed with other products like sugar alcohols. Joy also mentions that all sugar substitutes, whether they’re natural or not, may increase our desire for other sweet foods. I’ve definitely found this to be true, particularly when I was in college and using Splenda regularly. Once I stopped using Splenda I noticed that naturally sweet fruits and vegetables (like apples and sweet potatoes) tasted so much sweeter on my palate. Raisins, dates and bananas are nature’s candy!
Nowadays I completely avoid artificial sweeteners and use only pure liquid stevia (I’m currently using Nu Naturals) to sweeten things like coffee or plain Greek yogurt (I can’t do it plain – especially the 0% fat variety). I occasionlly use stevia in dessert recipes as well (i.e. the protein coconut macaroons) but I don’t go overboard.
Whenever I’m cooking or baking things that need a sweetener, I almost always sub out white sugar and use a natural alternative like honey, maple syrup, brown rice syrup or natural whole cane sugar (sucanat), which can be found in natural food stores. Having a couple of different natural sweeteners in your kitchen will ensure that you have one for every need. I’ve read that coconut sugar is wonderful in tea because it tastes great and dissolves easily, but I haven’t used it. Brown rice syrup works well in cookies or granola bars.
My favorite natural sweeteners: Sucanat, Molasses, Grade B Maple Syrup, Liquid Stevia, Local Raw Honey
Benefits of Natural Sweeteners
Most natural sweeteners have some added benefits. Honey, maple syrup/sugar and date sugar contain nutrients that white sugar does not; at the same time they are still simple sugars that enter the bloodstream fairly quickly, causing a burst of energy then a drop off. I would recommend using these occasionally. Barley malt, brown rice syrup and coconut sugar are slower to enter the bloodstream, so are more suitable for those with blood sugar issues. Stevia, does not affect the bloodstream.
I’ve left agave nectar off this list because there is a lot of controversy over this sweetener. I still use it/eat it occasionally if it’s in something someone made but after reading a few articles (like this one by Dr.Mercola) I stopped buying it. I would rather use one of the other sweeteners I mentioned above.
Usage
Natural sweeteners can be used to replace sugar in any recipe. Here is a guide to substituting these products for sugar. The amount indicated is equivalent to 1 cup of sugar, and the third column details what it is best to use for. I’ve also found that sweet fruits and veggies are great for sweetening up recipes. Bananas are awesome in baked goods!
| Sweetener | Amount = 1 cup Sugar | Use |
| honey | 1/2-2/3 cup | all-purpose |
| maple syrup | 1/2-3/4 cup | baking, desserts, sauces |
| maple sugar | 1/2-1/3 cup | baking, candies |
| sucanat | 1 cup | baking, sauces |
| brown rice syrup | 1-1 1/3 cups | baking, cakes, sauces |
| date sugar | 2/3 cup | breads, baking, candies |
| coconut sugar | 1 cup | all-purpose |
| blackstrap molasses | 1 to 1 1/3 cups | all-purpose |
| stevia | see manufacturer’s label for quantity and usage. I use this stevia conversion chart often. | |
A Little Reminder
At the end of the day, even natural sugars are still sugar and you should eat them in moderation! I’ve found that adding naturally sweet foods to my diet help to satisfy my sweet tooth. Lately I have been hooked on having apple slices with a sprinkle of cinnamon for an after dinner snack. And, if you haven’t seen the blog post on sugar from Tosca Reno (where she refers to sugar as “legal cocaine”) I would highly recommend it.
Hopefully this post helps to answer some of your questions about sugar. Have a sweet day. 
{ 27 comments… read them below or add one }
Great post! I stick mainly to stevia or occasionally natural sweeteners except when baking something where the structure of sugar is needed (i.e. souffles, caramel, etc.). I love the liquid stevia and use it for almost everything – especially yogurt. I will say though that since I’ve begun making my own Greek yogurt, I find I don’t need any sweetener since it is not nearly as “tangy” as the store bought stuff.
I totally agree – homemade yogurt isn’t as tangy and doesn’t really need any sweetener. How do you make your homemade yogurt? I’ve made it couple times in my dehydrator.
I use this tutorial – its so easy!
http://annies-eats.com/2012/03/08/diy-greek-yogurt/
AHHHH–perfect timing on this post! I’ve seen so much of stevia in the blog world and have been wondering just how good it is for you…errr, me:-)
Great post! I don’t use alot of sweeters unless its for baking.
Pure Stevia isn’t readily available in the UK but I don’t particularly like the taste. For baking I prefer organic palm sugar which has an amazing taste but I also like raw honey and date syrup. I absolutely agree with you though that we should limit our sugar intake regardless or whether it is natural or not. I use cinnamon and vanilla a lot to satisfy my sweet tooth!
I love using cinnamon and vanilla to help with my sweet tooth as well – they work wonders in oatmeal and yogurt!
What a great guide! Thanks, Brittany.
I tend to stay away from added sweetener of *any* kind unless it is needed for a recipe. I have taught myself to like things like coffee and oatmeal without any added sugar, any stick to fruit for my day-to-day sweet cravings. although I must say I have a weakness when it comes to dark chocolate
I feel ya! Dark chocolate is just way too hard to resist.
“I almost always substitute white sugar for a natural alternative like honey, maple syrup, brown rice syrup or natural whole cane sugar (sucanat), which can be found in natural food stores.”= you use white sugar instead of a natural alternative.
Sorry that was a little confusing. I changed it.
I really appreciate this post! I’ve been finding myself going along the same lines you do in terms of sweeteners lately. My body just feels so much better on less sugar- especially MUCH less of the refined stuff! What’s your take on sugars in alcohol? How do you approach those?
Good question Sarah. I try to limit my consumption of alcohol to once or twice a week and stick with a glass of red wine or vodka with soda water and squeeze of fresh lime. I steer clear of sugary drinks like margaritas whenever possible. How do you approach the sugars in alcohol?
I’m still working out my own take on this because it’s only recently that I’ve come to terms with NEEDING to look at my sugar intake. I think I’m going to stick to a glass or two of wine (my preferred source of alcohol) a week. Any less and I think I’d feel deprived, but any more would probably be too much for me.
Thanks again for posting and dialoging about this. It’s so helpful for me!
A friend of mine gave me this recipe for raw vegan sugar free brownies. So simple! 1.5 cups of walnuts 1/2 cup almonds 1.5 cups of madjooled dates 1/4 a cup of cocoa powder and a pinch of salt. You just blend ingridients then press into a pan freeze and cut. They are crazy good and convincing!
Wow, those sounds delicious. Might have to try that recipe soon – thank you for sharing it!
Great informative post! I always have to look up the equivalents. I’ve never heard of coconut sugar so now I’m intrigued. Does it taste at all like coconut?
Love this post and your blog! Very informative. I can’t wait to try some of your “Bird Food” ideas! LOL My daughter always tells me that I eat bird seed… so it’s great to find others like me
I would love to share some of your ideas on my blog!
Great! Like you I am into natural sweeteners!
Sorry I had to say something…I am absolutely IN LOVE with that local honey in your picture!!!! I bought some the other weekend at SOJ and can’t stop eating it! Oh, and I <3 your blog
Don’t apologize for commenting! I love getting comments. And yes, I got my honey from the SOTJ market too. It’s awesome and Alfredo is pretty cute.
Great roundup! I noticed that you didn’t include agave nectar, though–any reason why? Just curious! I know it’s a popular but also a hotly debated one!
Hi Juliette,
You must have missed it, but I mentioned why I didn’t include agave nectar – “I’ve left agave nectar off this list because there is a lot of controversy over this sweetener. I still use it/eat it occasionally if it’s in something someone made but after reading a few articles (like this one by Dr.Mercola) I stopped buying it. I would rather use one of the other sweeteners I mentioned above.”
Whoops, my apologies! Reading on my phone & totally missed that! So sorry. Thanks for clarifying.
No need for apologies.
this is fantastic information!!! thanks, B!
I LOVE coconut sugar: it’s low glycemic, it has a nice taste to it. It has a slight carame/butterscotch taste to it and it will show in some recipes, but overall I think it is a great alternative to sugar.