Do you often feel guilty about how much refined sugar sneaks into your cakes, cookies, and bread? Here’s some good news: you don’t have to give up on flavour, cut back on white sugar. Nature has blessed us with numerous sugar alternatives that not only taste amazing but can even bring out richer textures and aromas in your baked treats. Sure, it might take a little experimenting at first; different natural sweeteners can change the way your batter feels or bakes, but that is part of the fun.
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Though it’s perfectly fine to relish foods that contain minimal amounts of added sugar on an occasional basis, keeping your total sugar consumption to a minimum amount, may help you lower your risk of developing chronic disease conditions.
To make things easier for you, we have curated a list of wholesome sugar substitutes, along with just the right measurements, so you can whip up your favourite recipes with a healthier twist.
Though it’s perfectly fine to relish foods that contain minimal amounts of added sugar on an occasional basis, keeping your total sugar consumption to a minimum amount, may help you lower your risk of developing chronic disease conditions.
5 Healthiest Sugar Alternatives
Stevia
Stevia is the right choice of sweetener for baking cakes, muffins and brownies. However, go for Stevia baking blend for best results. The granulated sugar aids in retaining moisture and bulk. To maintain your baked goods moist and tastier, combine them with bulking agents like bananas, yogurt, or applesauce
Proportion: 1 cup of stevia for every 1 cup of sugar
Monk Fruit Sweetener
Monk fruit natural sweetener is zero calories and contains a fair number of antioxidants that help to manage blood sugar levels. It is excellent for baking cookies, cakes, and frostings. It renders a perfect sweetness without any bitter aftertaste.
Proportion: ½ cup monk fruit sweetener for every 1 cup of sugar
Coconut Sugar
Coconut sugar is obtained from the coconut palm sap, is lower in glycemic index than refined sugar. It contains minimal amounts of zinc, iron and potassium. It comes in a crystalline form and can be easily substituted 1-for-1 for recipes using both white and brown sugar, and is extremely flavourful.
Proportion: 1 cup of coconut sugar for every 1 cup of granulated sugar
Erythritol (Sugar Alcohol)
Erythritol is a low-calorie sugar alcohol that does not spike blood sugar and is mild on teeth. Perfect for baking cookies and cakes where a crunchy texture is needed. It sometimes leaves a cooling aftertaste.
Proportion 1 cup of erythritol, sorbitol or maltitol combined with ¼ teaspoon of pure stevia for every 1 cup of sugar.
Also Read: Holiday Feasting: How To Avoid Sudden Blood Sugar Spikes?
Honey (Raw or Organic)
Honey is a natural sugar substitute, and its flavour profile differs based on the flowers from which the honeybees get their nectar. Locally sourced organic honey adds a rich sweetness and taste to any dish. Remember when using honey as a sugar substitute, to adjust the quantity of liquid ingredients used by ¼ cup for each cup of honey. It is ideal for baking moist desserts like carrot cake, quick breads, and granola bars.
Proportion: ¾ cup of honey for every 1 cup of sugar
Frequently Asked Questions
What is the best substitute for sugar in baking?
The best substitute depends on your cooking needs:
For a natural, calorie-free option, go for Stevia or Monk Fruit.
For a caramel-like flavour and rich, creamy taste, use coconut Sugar.
For baking moist goods and enhancing natural sweetness and flavour, use honey.
How Can I Bake Without Sugar?
You can bake without sugar by using substitutes like stevia, monk fruit, honey, or mashed fruits (banana, applesauce, dates). These alternatives not only render sweetness but also add extra nutrient punch.
Can Sugar Substitutes Be Used In Baking?
Yes, but with caution and proper measurements. A few substitutes, like stevia or monk fruit, need bulking agents to achieve the same texture as sugar. Others like erythritol and coconut sugar, are similar to real sugar and easier to use.
What Is The Healthiest Alternative To Sugar?
Stevia and Monk Fruit are the healthiest sugar alternatives, since they are natural, zero-calorie, and do not spike blood sugar levels.
Conclusion
Baking your favourite goodies without using refined sugar does not mean giving up your sweetness. By making informed choices and using healthy substitutes like stevia, monk fruit, coconut sugar, erythritol, and honey, you can relish your favourite baked goods with less guilt. Each one has its distinct benefits, so choosing the right one depends on your recipe and health goals. Start slowly by replacing sugar in small amounts and try with different blends of natural sweeteners for the best taste and texture.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Replacement of refined sugar by natural sweeteners: focus on potential health benefits
Author links open overlay panel
Shiza Arshad , Tahniat Rehman , Summaya Saif , Muhammad Shahid Riaz Rajoka , Muhammad Modassar Ali Nawaz Ranjha , Abdo Hassoun , Janna Cropotova
https://www.sciencedirect.com/science/article/pii/S2405844022019995
Sugar reduction in bakery products: Current strategies and sourdough technology as a potential novel approach
Author links open overlay panelAylin W. Sahin a, Emanuele Zannini a, Aidan Coffey b, Elke K. Arendt c
https://www.sciencedirect.com/science/article/abs/pii/S0963996919304612
