How to Replace Sugar With These 5 Natural Sweeteners

We often hear the refrain, “sugar is in everything!” As a result, many of us have cut back on candy and baked goods. However, this blog isn’t here to vilify sugar. After all, our bodies rely on it for energy. Sugar isn’t something we need to avoid obsessively or feel guilty about enjoying. It’s important to acknowledge that while embracing the sweetness, there’s room to explore alternatives.

The real issue arises with the presence of white processed sugar and corn syrup in unexpected processed foods. This hidden sugar content is a significant source of frustration for consumers. A practical solution is to control what we can by choosing the type of sugar we use at home. While we can’t change the ingredients in store-bought snacks and processed foods, we can opt for healthier alternatives in our kitchens.

Many of us grew up with a canister of white refined sugar in the pantry, using it for everything from baking to sweetening tea and coffee. But what if we replaced this habit with more nutrient-dense alternatives?

While our bodies need sugars, the concern lies in the added sugars pervasive in most processed foods on store shelves. Is there a benefit to using alternatives? Absolutely! Not only will it expand the flavors your palate is accustomed to, but it will also provide you with richer nutrition and health benefits. Learning how to use these natural sweeteners goes beyond satisfying a sweet tooth—it’s about harnessing the power of food.

In response, I’ve started incorporating natural sugars with added nutritional value into my favorite recipes. Here are some of my favorite to use:

pure raw honey

Honey is not only a natural sweetener but also a food. Honey is the only food that is known to have all the substances necessary to sustain life, including amino acids, enzymes, vitamins, minerals, electrolytes, water, and even anti-microbial properties. Honey has also been known to help allergy symptoms if you consume local honey. Honey is a product that many people tamper with due to its high value so do your research to make sure your honey is pure and natural with no additives. Only about 1-2 tablespoons of honey is recommended per day. Honey is also wonderful for your skin and you can incorporate it in your soaps, or in a homemade hair or face mask.

dates

Dates are a very sweet fruit. Have you tried them before? They are so delicious and pair so well with a fresh slice of cheese. They are known to be a superfood as they are high in fiber and potassium as well as a high nutrient value. These can be great to add to your pies, fiber bars, or even smoothies to give them that sweet touch you may be craving.

coconut sugar

Coconut sugar is an excellent substitute for white granulated sugar in baking recipes, allowing for a one-to-one replacement. Unlike regular sugar, coconut sugar is a more nutritious option, providing elements such as iron, zinc, calcium, potassium, fatty acids, polyphenols, antioxidants, and even fiber.

unrefined sugar cane (panela)

This is a personal favorite because I am from Ecuador where this sweetener is common. Panela, a less refined form of cane sugar, retains more of its natural nutrients due to its molasses content. It contains trace amounts of minerals like calcium, iron, and magnesium. Beyond its nutritional benefits, panela is also known for its rich flavor, aromatic profile, and, of course, its sweetness.

natural syrups

There are so many kinds of syrups out there, you can find so many kinds. A few remarkable ones include maple syrup & yacon syrup. Most all-natural and pure syrups contain higher levels of nutrients. However, always make sure that you are getting pure products as many  “maple syrups” in grocery stores are usually diluted with corn syrup. Yacon syrup is known for aiding digestion, as well as scoring low on the glycemic index.

Disclaimer

Welcome to A Swell Space! I'm sharing what I've learned through my own experiences and research. I'm not a doctor, therapist, or professional expert, so please don't take my content as professional advice. Always check with a healthcare provider or other professional before making important decisions about your health, finances, or life.

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