All-Natural Sugar Substitutes

It’s wise to limit refined white sugar in your diet and replace it with a healthier alternative. There are lots of All-Natural Sugar Substitutes to choose from, but they are not always healthier and they do not offer the same sweetness when added to a recipe!

Regarding calories, it’s good to know as a reference point that one cup (200 grams) of refined white sugar contains 774 calories.

Here are some facts about popular alternative sweeteners to help you make a choice ….


Replace 3/4 cup for every one cup of sugar
773 calories, 209 grams sugar

  • How it’s made: Bees gather nectar from flowers, and spread it throughout the honeycombs in the hive where it evaporates and turns into a thick syrup, which is used to feed the colony.

  • Additional info: It offers 132 mg of potassium and may help reduce sore throats. Raw honey is rich in B vitamins and also vitamin C.

  • Baking tips: Decrease the liquid in your recipe by one-fifth, and lower the baking temp by 25 degrees to prevent browning.

Maple Syrup

Replace 3/4 cup for every one cup of sugar
600 calories, 159 grams sugar

  • How it’s made: Sap is collected from maple trees, boiled to evaporate the water, and the syrup is then filtered and bottled. It takes between 35 and 50 gallons of sap to make just one gallon of real maple syrup.

  • Additional info: A one-cup serving offers 180 mg of calcium, and also contains manganese, iron, and zinc, important minerals for a strong immune system; it also contains 322 mg of omega-6 fatty acids.

  • Baking tips: Always use real maple syrup — not maple flavored. Reduce the amount of liquid in recipes by three tablespoons for each cup of maple syrup used. Baked goods will have a brownish tint and also brown much faster so bake for less time or lower the temp of the oven by 25 degrees.

Here are the facts about another popular sugar substitute:

Stevia (Pyure Bakeable Blend)

Replace 1/2 cup for every one cup of sugar
0 calories, 0 grams sugar

  • How it’s made: Glycosides are the components of stevia leaves responsible for the plant’s sweetness. The leaves are placed in hot water, which is passed through a resin material to trap and collect the glycosides. The resin is then washed with alcohol to free the glycosides, and is then crystallized into the form you buy.

  • Additional info: Some research shows it can lower blood pressure and blood sugar levels. Since it’s calorie-free it’s helpful for weight management.

  • Baking tips: Reduce pan size and baking temp by 25 percent, add an additional egg white or slightly increase baking powder/soda, and add fruit puree or yogurt for moistness.

Visit Jenny’s website to learn about some more sugar substitutes!

Source: Jenny Sugar
Image: torange

7 thoughts on “All-Natural Sugar Substitutes

  1. Sugar and honey are treated by the body completely different. Honey is regarded as a natural product while sugar is a man-made, highly processed product. Both of these sweeteners have glucose and fructose in them. In granulated sugar, the glucose and fructose are bonded together, these components in honey are separate. Fructose is more sweet tasting compared to glucose, and this is why so much fructose is being put into our processed foods today.

    Fructose doesn’t convert to energy very fast like glucose does. Because of this, processed foods that contain high amounts of fructose will be converted to fat more easily than honey.
    Honey also has a glycemic index that is lower than sugar and this means it’s absorbed at a slower rate compared to sugar. Since sugar has a higher glycemic index it can increase your blood-glucose levels which could cause you to overeat. This is another reason why honey is healthier for you, especially if you are trying to shed those unwanted pounds. Honey also has many health benefits that sugar does not. Honey contains minerals such as calcium, magnesium, potassium, phosphate, sulfur and iron and also contains multiple B vitamins and C.
    The glucose in honey can be quickly absorbed into your body which will result in you having more energy.
    Fructose in honey will help your energy levels last longer compared to sugar. Studies have shown that honey increases the performance and endurance levels for athletes because it lowers muscle fatigue.

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