Here’s a useful list of a dozen favorite natural “sweeteners” compiled by Laura Schwecherl to replace unhealthy processed sugar and high-calorie artificial sweeteners in your meals and recipes.
1. Agave Nectar
History lesson time: The Aztecs used agave thousands of years ago and praised this syrup as a gift from gods. A derivative of the same plant as tequila (cheers!), this golden sweetener tastes similar to honey and is perfect in hot or iced tea. But be sure to use in moderation—agave’s high fructose content can sometimes cross it in to the dangerfood zone!
2. Maple Syrup
The benefits of maple syrup are aplenty: It comes directly from a plant’s sap and contains over 50 antioxidants. Make sure to grab the real stuff (sorry, Aunt Jemima) and spread it over waffles or use it in homemade granola.
3. Lemon
Fans of gin can skip the extra sugar in a Tom Collins and add an extra lemon squeeze—we promise no one will notice.
4. Honey
Thanks to bees, this scrumptious stuff packs an antioxidant punch. Enjoy some in hot tea to help soothe a scratchy throat, or get creative and add a spoonful to homemade salad dressing.
5. Applesauce
Instead of a half-cup white sugar in a batch of oatmeal cookies, swap in an equal amount of applesauce! The natural sweetness from a Golden Delicious or Fuji apple is perfect in an after-dinner treat. Purchase the no sugar-added kind, or make some at home.
6. Erythritol
This sugar alcohol is practically a guilt-free sweet solution. (And the FDA says it’s safe!) At 0.2 calories per gram, the white powder from a plant occurs naturally in many fruits. Plus, it doesn’t lead to tooth decay and other not-so-sweet effects of sugar consumption. It’s not quite as sweet as natural sugar, so try it in chocolate baked goods like brownies.
7. Raisins
For a creative spin on things, blend a cup of raisins in a food processor. With antioxidants and fiber, these little dried grapes add a kick to any baked good.
8. Cinnamon
Spice up a morning cup of coffee with cinnamon. This super spice adds subtle sweetness while boosting immunity, no calories included.
9. Unsweetened Cocoa Powder
For a warm winter treat, mix some unsweetened cocoa powder in a glass of hot water or skim milk. It’ll satisfy that sweet tooth without all the extra sugar the sweetened version includes. Add a splash of vanilla extract for extra flavor!
10. Reb A
Hailing from South America, this natural extract comes from the stevia plant and is recognized by the FDA as safe. It only takes a drop or two to sweeten a bowl of oatmeal.
11. Cranberries
Skip the cup of sugar and add cranberries to a batch of muffins or scones. These little tart treats add a dose of antioxidants refined sugar can’t offer.
12. Processed Dates
Grab a bunch of dates for an extra boost of antioxidants in the next baking experiment. With a low glycemic index and some subtle sweetness, it may be perfect for brownie batter or the base of homemade granola bars. Substitute two-thirds cup for one cup of regular sugar.
Source: Laura Schwecherl
Image: Aayis Recipes