This post is going to be all about my favourite "better for you" sweeteners. Keep in mind 4 out of the 5 of these are not calorie free but that doesn't mean they aren't a good option. When I first started cutting refined sugar from my diet ( about 3 years ago) I became a crazy Splenda lover... a horrible thing to love because it is basically just like throwing a bunch of chemicals into your food and drinks. For the past 2 or 3 months i'v been really working on cutting down on my splenda use with great success. I used to have about 6 packets of splenda a day but I now only use one packet a day in my morning coffee :)
I am someone who likes a little sweetness. I don't want my food to taste dull or bitter or bland because I am afraid to use some sugar. With this being said I never completely cut sugar all together, I just became smarter about the types of sugar I was using. The 5 sweeteners below are my most used/ favourite sweeteners which I use on a daily basis and in about 90% of my recipes you will see at least one of these used.
Pure Maple Syrup:
This sweetener is created when you repeatedly boil down the sap of the maple tree. This sweetener contains 54 different antioxidants, which are vitamins and minerals that protect our cells from damage caused by free radicals. The antioxidant strength is similar to that found in other food items such as bananas, broccoli and apples. The darker the grade of maple syrup, the higher the antioxidant level. Along with an abundance of antioxidants this sweetener also contains 160% of your daily value in magnesium for a 1/4 cup serving.
Maple syrup is my favourite healthy sweetener. I use it daily, in my morning oatmeal as well as in my baking to help replace processed sugar. The flavour of pure maple syrup is very subtle and light, thats how I would describe it. It is not over baring and sweetens my foods and treats nicely. Make sure you are using a pure maple syrup and not Aunt Jemima. I like using pure maple syrup in my oatmeal ( this is how I sweeten my oats every morning) and in a variety of my healthy baking.
Dates:
Dates are known to be beneficial in relief from constipation,intestinal disorders, heart problems, anemia, sexual dysfunction, diarrhea, abdominal cancer, and increases bone strength. In a serving size of 100g worth of dates you receive 32% of your daily intake of dietary fibre, an abundance of vitamins such as vitamin B6, niacin and folate as well as an abundance of minerals such as potassium, manganese and iron.
Date are a new obsession of mine. I find myself eating them daily, weather it be on their own or in my smoothies. They have a beautiful caramel flavour and work great to sweeten both smoothies and in Raw Vegan baking. Dates are fairly high in calories as you may find but these are clean calories so no need to fuss.
Raw Vegan Boston Cream Cheesecake
Raw Vegan Peanut Butter and Jam Cheesecake
Honey:
I'v already done an article describing the health benefits of honey Food Fact: Unpasteurized Raw Honey vs. Pasteurized Honey. But, I will quickly share some of the main benefits honey provides, it prevents cancer and heart disease, is anti-bacterial and anti fungal, and increases athletic performance. Overall, honey is a great option when it comes to sweetening your foods.
Honey was the first sweetener I started to use after I gave up sugar and eventually artificial sweeteners like Splenda. It is the most inexpensive out of the 5 sweeteners I have listed and easy to find at any grocery store. Just make sure when purchasing honey you go for the unpasteurized variety rather then the pasteurized verity to ensure all the beneficial elements are still existent. I use honey in my daily life in things such as tea, baking, nut butters and in my greek yogurt.
Vanilla Espresso Peanut Butter
Mason Jar Blueberry Cheesecakes
Gluten Free Oatmeal Honey Bread
Stevia:
Stevia is a 100% natural calorie free sweetener, derived from the stevia plant. If you are looking to use a calorie free sweetener then this is your best option. The two major sweet compounds found in stevia are called Stevioside and Rebaudioside A. Many people confuse stevia and truvia ( I have never personally tried truvia so I can't give you my opinion on it as a sweetener) but they are not the same. Truvia is a blend of compounds, one of which is derived from stevia. Studies have shown that stevia can help to lower blood pressure.
For me personally stevia is my least favourite option out of the 5. I have tried replacing splenda in my coffee for stevia and I just can't because the flavour it gives is too strange for my liking. I do find it useful in baking as it is a calorie free way for me to add a touch more of a sweet flavour but, I always use another sweetener in addition to stevia because the amount of stevia I typically use is not more the a few table spoons.
Coconut Sugar:
This is a natural sugar made from sap, which is the sugary circulating fluid of the coconut plant. Coconut sugar contains several nutrients, some of the notable minerals include, Iron, Zinc, Calcium and Potassium, along with some short chain fatty acids, polyphenols and antioxidants that may also provide some health benefits. It also contains a fiber known as Inulin which may slow glucose absorption and explain why it has a lower glycemic index then regular sugar.
I use coconut sugar as a great replacement to brown sugar. It is better for you but has a very similar flavour and texture to brown sugar. I like to use this sweetener in my oatmeal, muffins as well as in entrees.
