How to Know Good Sugars and Sugar Substitutes

Every day we’re hearing more and more about the dangers of refined white sugar to our health. We have several options for sugar substitutes, but it’s difficult to know which ones are good for us. The following is a list of sources of natural sugar and sugar substitutes that are not processed, contain fewer calories and contain more nutrients than refined white sugar. If you’re a diabetic or on a special diet, ask your doctor before you start eating a sugar substitute.

Difficulty: Easy

Instructions

1. Think about stevia. This is a natural herbal sweetener. Stevia not only sweetens foods and drinks, but it also helps the body process other sugars by improving pancreatic functions. It can be bought in liquid or powdered forms. Since it’s been gaining in popularity, you can now find stevia in grocery stores and even some dollar stores. Stevia can leave a bitter aftertaste, so look for labels that indicate the stevia’s not bitter. You will need to use a lot less stevia than refined white sugar, so read conversion labels carefully. You may also have to experiment with recipes to see how much stevia you need.

2. Think about xylitol (wood sugar). A sugar alcohol found in fruit and vegetable fibers, xylitol has about half the calories of refined sugar and may actually work to prevent cavities. It’s absorbed more slowly than refined sugar and doesn’t have much effect on blood sugar levels, so it’s better for diabetics. Xylitol may cause side effects in some people--because it’s a sugar alcohol, it can act as a laxative and cause gastro-intestinal problems. Xylitol is also rather expensive, being sold in health food stores and specialty shops.
   
   Xylitol is highly toxic to dogs. If you have some around the house, make sure to keep your dog away. This includes gums, candies, diet foods and toothpastes that contain xylitol.

3. Consider sorbitol (glucitol). Like xylitol, sorbitol is also a sugar alcohol found in fruits and vegetables. It’s used in diet soft drinks and low-calorie cookies. Sorbitol has two-thirds the calories of sugar and isn’t as sweet. It can work to protect against tooth decay, but it also can cause gastro-intestinal problems like xylitol. Individuals with Irritable Bowl Syndrome should avoid sorbitol.

4. Use Honey. Unpasteurized and raw honey has many benefits because of a plant enzyme found in flower pollen. Unpasteurized honey helps the digestion of starchy foods, eases digestion, improves allergy symptoms and kills bacteria. It’s much sweeter than sugar, so you’ll need less of it in your recipes. Honey does have its problems, though. Some people are allergic to it and it’s high on the glycemic index. It will cause blood sugar levels to rise.
   
   Some varieties of honey include:
   Dark: Has a stronger flavor than lighter honeys and the most antioxidant rich.
   Orange (orange blossom): Sweet with the essence of oranges.
   Tupelo: Has a light taste and does not granulate. May be safe for some diabetics.
   Clover: A mild honey with a flowery taste.

5. Think about agave. Made from wild agave, this liquid sweetener is thinner than honey and dissolves easily. It’s low on the glycemic index and does not have much of an effect on blood sugar levels. Agave nectar is milder and sweeter than honey, so you’ll need even less of it in cooking. Agave can be found in grocery stores and health food stores.

6. Use organic evaporated cane juice (dried cane juice, crystallized cane juice). It’s made from sugar cane, like refined sugar. But it’s not processed like refined sugar, so the organic variety retains its nutrients and it doesn’t contain chemicals. It is not a good substitute for diabetics or anyone on low-carb diets.
   
   Evaporated cane juice comes in several varieties:
   Demerara: Coarse grains with a molasses flavor.
   Milled cane: Small grains with a subtle molasses flavor.
   Muscovado: Very fine crystals with a molasses flavor.

Tips & Warnings

• Always talk to your doctor before adding a sugar substitute to your diet if you’re a diabetic or on a special diet.
• Look up recipes that use natural sugar substitutes on the Internet. It may be difficult to figure out conversions from sugar at first.

Resources

• More information on stevia
• More information on xylitol
• More information on sorbitol

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[irisspring]

on 10/3/2009 Very helpful, informative article. Thank you.

[hayleysun]

on 5/7/2009 I was going to write this article, but you did such a great job I don't feel the need to write another one! I use agave nectar, stevia, maple syrup, and raw honey all the time. I also use dates for many of my recipes, which you can find on rawfoodpunk.com. Thanks again for posting this info!

[anymo]

on 4/4/2009 Checker123, it's not FDA approved so that sugar manufacturer's like Purevia and Rebiana, can chemically produce it, en masse. Stevia has been used for years in other countries, http://en.wikipedia.org/wiki/Stevia

[anymo]

on 4/4/2009 Checker123, it's not FDA approved so that sugar manufacturer's like Purevia and Rebiana, can chemically produce it, en masse. Stevia has been used for years in other countries, http://en.wikipedia.org/wiki/Stevia

[checker123]

on 11/25/2008 As far as Stevia goes... it has not been approved to be sold in food. That tells you something... I would hold back on something that isn't FDA approved. Diet a different way. Just because something isn't processed doesn't mean it is good for you. Poison ivy isn't processed but I'm not gonna go eat it. Arsenic isn't processed either... mmm good.