What is the healthiest natural sugar you can use in your diet and recipes?
In ‘natural’ I mean honey, raw sugar, etc… NOT the artificial ‘no calorie’ sweeteners like splenda or sweet n’ low…
I’m looking for the one natural sweetener that has the least negative impact on your health.
I’d like to see a link to websites or information about it, not just an answer of an opinion. If you don’t have a link, instead of just saying ‘Honey’ or ‘Stevia’ maybe tell me why you believe this to be so?
Thanks!
j a
BROWN SUGAR
June 29th, 2010 at 7:17 AMShannon L
Between raw sugar, granulated or honey, I’m not certain which is worse. Just use things sparingly and in moderation and you’ll be fine.
June 29th, 2010 at 7:17 AMGuess Who
Pure cane sugar, or natural honey.
June 29th, 2010 at 7:17 AMmikedrazenhero
i use organic cane sugar, it’s brown, it can be used in tea, coffee, cooking, baking, look for it in health food stores, about $4 a jar
June 29th, 2010 at 7:17 AMtoothymarine
i dont know i heard raw coconut sugar was healthy or something
June 29th, 2010 at 7:17 AMBoomaloha
raw sugar because it is the least processed or refined of all the sugar products. i would stay away from honey as a universal sweetener only because raw honey can be hard to digest, especially in infants,leading to botulism.
June 29th, 2010 at 7:17 AMkinoko-pie
I like to use " dark brown sugar! "
June 29th, 2010 at 7:17 AMBlackfly
Stevia is a good alternative, its natural and non caloric. This wild plant grows and thrives from Argentina to Mexico. The sugar alternative is refined from its potently sweet leaves. Stevia lends a soft spice flavor to your drinks not unlike cinnamon. It mimics the flavor of sugar without its calories or carbs and without adverse effects on blood sugar levels. Unlike old-fashioned artificial sweeteners, Stevia can be used in baking. You asked for 2 answers, what is the healtiest "natural sugar" and one "natural sweetener", stevia is probably the best "natural sweetener", Fructose is one of the main sugars found in fruits and honey. It is often preferred to straight glucose and sucrose as an energy source, since it is absorbed more slowly into the bloodstream and, therefore, has a less erratic effect on blood sugar levels. It is a popular sweetener.
June 29th, 2010 at 7:17 AMROBERT M
theres a hreb sweetener 300 times sweeter than sugar called stevia. i use ot all the time
June 29th, 2010 at 7:17 AMAlways Camera Ready
Honey or organic maple syrup.
June 29th, 2010 at 7:17 AMixheartxmcr89
honey would be your best option.
June 29th, 2010 at 7:17 AMGFR
Raw unpasteurized honey…
June 29th, 2010 at 7:17 AMRoberto B
The healthiest sugar to use is NO sugar. Regardless of their natural state or not, the use of sweeteners in food in not natural for human consumption except for very rare occasions (like once or twice a year).
June 29th, 2010 at 7:17 AMOn the other had, since we all became so addicted to the blasted thing, the least damaging imitation is Xylitol, which is natural, tastes like sugar but only a few percent of it is absorbed in the metabolism. Example, a regular candy bar would have 30 to 35 g of sugars, if sweetened with Xylitol (which chemically is an alcohol, but it won’t get you high) it will have only about 2 to 4g of effective sugars (the part that will sit on your tummy and behind for years!).
varaden
Alternative sweeteners are used to sweeten hot and cold beverages, and are used in place of refined sweeteners in cooking and baking. Most dry, powdered alternative sweeteners are easily substituted for white sugar (1 part for 1 part) in recipes. Any liquid alternative sweetener can be substituted for corn syrup or molasses in equal amounts. When using a liquid sweetener in place of white sugar, reduce the liquid content in the recipe by 1/4 cup (60mL). If the recipe calls for no liquid, add 3 to 5 Tbsp (22.5 to 37.5g) of flour for each 3/4 cup (180mL) of liquid sweetener.
Buying and storing tips
Liquid alternative sweeteners (amasake, barley malt, brown rice syrup, honey, and maple syrup) can be stored at room temperature in the original packaging until opened, but should be refrigerated after opening. Dry, powdered alternative sweeteners should be stored in a dry place at room temperature. Fruit juice concentrates should remain frozen until ready to use.
Varieties
Amasake
Amasake is a traditional Japanese product made by fermenting sweet brown rice into a thick liquid. It is a creamy, quickly digested beverage used by athletes after a workout or as a sweetener in cooking or baking.
Barley malt
Barley malt is a thick, dark, slow-digesting sweetener made from sprouted barley. It has a malt-like flavor. Some say barley malt is to beer as grapes are to wine. It is ideally suited to brewing for many reasons: Malted barley has a high complement of enzymes for converting its starch supply into simple sugars; it also contains protein, which is needed for yeast nutrition. Another important element is its flavor. Pure malt extract, which is relatively expensive, is sometimes adulterated with corn syrup, which is cheap. Barley malt extract (available in powder and liquid forms) is also used medicinally as a bulking agent to promote bowel regularity.
Brown rice syrup
Brown rice syrup is a naturally processed sweetener, made from sprouted brown rice. It is thick and mild-flavored.
Date sugar
Date sugar is a powder made from dried, ground dates.
Fructose
Also known as levulose and fruit sugar, fructose is the sweetest of all the simple sugars (e.g., glucose, fructose, galactose). Fruits contain between 1 and 7% fructose, although some fruits have much higher amounts. Fructose makes up about 40% of the dry weight of honey. It is also available in crystalline form, but its sweetness rapidly declines when dissolved in water.
Fruit juice concentrates
Fruit juice concentrates are made by cooking down peach, pineapple, grape, and pear juices to produce a sweeter, more concentrated product. The product is then frozen to increase shelf life.
FruitSource®
FruitSource is the brand name of a granulated sweetener made from grape juice concentrate and rice syrup.
Glucose
This is the most widely distributed sugar in nature, although it seldom occurs simply as glucose. Typically, glucose is found as a component of starch and cellulose (vegetable fiber).
Honey
Honey is a sweet substance made from plant nectar (sucrose) by the honeybee. The source of the nectar determines the color, flavor, and texture of honey. Alfalfa and clover honey are the most common types, but blackberry, heather, and acacia honeys are also popular. Honey is sold in liquid or crystallized form, and is available raw or pasteurized. Commercial honey is heated to 150 to 160°F (65.5 to 71°C) to prevent crystallization and yeast formation. “Organic” or “raw” honey has not been heat-treated. About 40% of the sugar in honey is fructose. Honey may contain Clostridium botulinum spores, the bacterium that causes botulism. Heat treatment is not sufficient to destroy C. botulinum spores, but the high sugar content of the honey prevents the spores from germinating, thus preventing the risk of deadly botulism. Normal adults are not at risk of botulism from eating honey; however, the gastrointestinal tracts of young infants (under one year of age) may promote spore germination. For this reason, infants under one year of age should not consume honey in any form.
Maple syrup
Maple syrup is made from the boiled sap of sugar maple trees, primarily in the Northeastern United States and Canada. The taste and color vary depending on the temperature at which the sap was boiled, and how long the sap was cooked. USDA Grade A maple syrup is the most popular grade for everyday use as a topping on pancakes, desserts, and other foods. It is usually made throughout most of the short syrup production season. Grade B syrup is generally made toward the end of the season, as the weather warms toward spring and the trees end their winter dormancy. USDA Grade B syrup is much darker and has a stronger flavor, which makes it more suitable for flavoring and cooking purposes. It is thought that this late season syrup contains more minerals. Grade C syrup is no longer an official USDA syrup grade.
Stevia
Stevia is derived from a South American shrub (Stevia rebaudiana). A good quality leaf is estimated to be 300 times sweeter than cane sugar, or sucrose. Also known as “honey leaf” and yerba dulce, stevia is not absorbed through the digestive tract, and is therefore non-caloric. Although stevia adds sweetness to foods, it cannot be sold as a sweetener because the FDA considers it an unapproved food additive. However, under the provisions of the Dietary Supplement Health and Education Act (DSHEA) passed in 1994, stevia can be sold as a dietary supplement. Stevia also appears to have medicinal properties. Preliminary evidence suggests that it may lower blood pressure, prevent and reverse diabetes, and possess anti-viral properties.
Sucanat®
Sucanat is a branded ingredient made from evaporated sugar cane juice. It resembles raw sugar in appearance and taste, though it is slightly less sweet. It is considered to be less refined than raw sugar.
Nutrition Highlights
Barley malt (flour), 1 cup (120g)
Calories: 585
Protein: 16.6g
Carbohydrate: 127g
Total Fat: 3.0g
Fiber: 11.5g
*Excellent source of: Iron (7.6mg), Magnesium (157mg), and Zinc (3.3mg)
*Good source of: Vitamin E (3.2 IU)
Brown rice syrup, 1/4 cup (75g)
Calories: 170
Protein: 0.0g
Carbohydrate: 42g
Total Fat: 0.0g
Fiber: 0.0g
Concentrated fruit sweetener, 2 Tbsp (15g)
Calories: 60
Protein: 0.0g
Carbohydrate: 15g
Total Fat: 0.0g
Fiber: 0.5g
Honey, 1 Tbsp (21g)
Calories: 64
Protein: 0.06g
Carbohydrate: 17.3g
Total Fat: 0.0g
Fiber: 0.042g
Maple syrup, 1 Tbsp (20g)
Calories: 52
Protein: 0.0g
Carbohydrate: 13.4g
Total Fat: 0.04g
Fiber: 0.0g
Stevia, 1 packet
Calories: less than 1.0
Protein: 0.0g
Carbohydrate: less than 1.0g
Total Fat: 0.0g
Fiber: 0.0g
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
June 29th, 2010 at 7:17 AM