Empty calories with no nutritional value: that is what you will get from refined cane sugar.Luckily there are several sugar substitutes available that can offer just as much flavor with a little added nutritional value. If you are on a low-sugar diet, you can consider using these alternatives. However, if you have problems with diabetes or yeast overgrowth, you may want to stick with eating only the natural forms of sugars found in foods. Speak with your doctor about the amounts and kinds of sugar that are right for your diet.
Fruit Sweeteners
Fruit sweeteners are made from whole fruit that has been pressed into juice. The juice is then reduced into a concentrated liquid. Fruit sweeteners tend to have a consistency that is a little bit thinner than honey. You will find fruit sweeteners as an ingredient to various pre-made products, such as breakfast bars, juice drinks and frozen treats. It is also available on its own in the refrigerated section of most health food stores. Fruit sweeteners are a healthier option than refined cane sugar, but they are still high in natural sugar. Fruit sweeteners may not be your best option if you are on a low-sugar diet.
Brown Rice Syrup
Brown rice syrup is usually processed naturally using brown rice, water and natural enzymes. When processed, the starch of brown rice is converted into a liquid form of a natural sugar called maltose. This liquid is cooked until it is thick and sticky. Brown rice syrup is often used as an ingredient in prepackaged foods such as cookies, bars and cakes. It is also easy to bake with as an alternative to molasses, honey or other syrups. Brown rice syrups are a good sugar substitute if you are on a low-sugar diet.
Agave Nectar
Agave nectar comes from the pineapple-shaped core of a cactus plant found in Mexico. This sweetener is low on the glycemic index, so it is a good option if you are on a low-sugar diet. Agave comes in two varieties: dark or light. The dark version is more nutritious as it contains more minerals, iron, calcium, magnesium and potassium. The lighter version is filtered, so some of its nutrients are lost. It also has a less sweet taste. Agave nectar is offered by many brands and is carried in most major food stores.
Honey, Molasses, Maple Syrup
These syrups are often twice as sweet as refined cane sugar, and should be avoided on a low-sugar diet. However, they are still options as sugar substitutes for those that can tolerate them. Syrups can be used as a substitute for sugar in a recipe, but this will change the proportions from dry to liquid. When used for a recipe, you can decrease the amount of sugar by half. Honey, molasses and maple syrup come in many varieties and are offered by many brands. When possible, consider purchasing organic, unsulphured and local varieties to get the maximum nutritional benefits.
References
- "Gluten-free, Sugar-free Cooking"; Susan O'Brien; 2006
- Brown Rice Syrups.com
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