The most appropriate healthy alternative to light corn syrup depends on your taste, your budget and your recipe. The pourable consistency, neutral flavor and high sugar content of light corn syrup suggest several comparable options. However, when using a healthy substitute for corn syrup, do not expect the same intensity of sweetness. Additionally, using a corn syrup substitute in baking can alter the texture of the final product. Experiment to make the best choices for your needs; the results will be worthwhile if you want to decrease your corn syrup intake.
Honey
Honey provides the sweetness and viscosity of corn syrup while adding nutritional benefits to your recipes. Honey contains flavonoids and phenolic acids, antioxidants that combat cancer-causing free radicals. Honey and corn syrup both contain about 120 calories in two tablespoons, but as opposed to corn syrup, honey does not undergo chemical processing. However, honey loses some of its nutritional value when cooked, making it an equitable trade, nutrition-wise, in baked goods. Use uncooked honey in recipes for sweetened beverages, such as iced tea, to maintain its nutritional value and add herbal, floral flavor.
Agave
Agave is a sweetener naturally derived from a cactus plant. It is popular due to its low glycemic index, GI, of 10 to 19 compared with corn syrup's GI of 87 on a scale of 100. Foods with a low glycemic index are digested and absorbed slowly, avoiding the rapid rise and crash of blood sugar sometimes known as a "sugar rush." Use agave in recipes that call for corn syrup; experiment to achieve a pleasing consistency and sweetness level. A drawback of agave is its cost; it can be several times as expensive as the same amount of corn syrup. Find agave syrup in health food stores or through online sources.
Homemade Sugar Syrup
While sugar syrup has as many calories as corn syrup, its health advantages lie in the act of making it yourself. Concocting your own sweetener allows you to avoid chemical processing, change its nutritional profile, make less intensely sweet and more flavorful versions in smaller amounts, and add vitamin-rich infusions. It also encourages you to be more thoughtful in your cooking process, encouraging you to savor smaller amounts of the finished product.
Make sugar syrup by mixing 1 cup of cold water and 1 cup of organic turbinado sugar in a small saucepan. Heat it to a boil, swirling the pan without stirring, until all of the sugar crystals dissolve. Infuse the syrup with fresh fruits, such as blueberries or pears; herbs and spices, such as basil, cinnamon, rosemary, mint or lavender; dried fruits, such as prunes or apricots, or a combination of these. Allow the syrup to cool. Strain out the ingredients from the infusion, reserving them to incorporate into baked goods or homemade ice cream. Use homemade sugar syrup in any recipe calling for corn syrup.
Brown Rice Syrup
Brown rice syrup is a mild, sticky sweetener made from brown rice. It contains nearly as many calories as corn syrup, with about 100 calories in two tablespoons, but has a less intense sugary taste, with a distinctly tangy, earthy flavor that, while relatively neutral, is not unnoticeable the way corn syrup is. Brown rice syrup provides a mild, unobtrusive sweetness in baked goods that include whole grains, such as pancakes, muffins and breads. Some recipes for vegan cheesecakes include brown rice syrup; experiment with it in a healthy version of pecan pie, for example, or as a candy-making substitute.
References
- Mayo Clinic: High-fructose corn syrup: What are the health concerns?; Jennifer K. Nelson, R.D., L.D.,
- FitBit: Nutritional Information: Brown Rice Syrup
- The Glycemic Index: Agave Cactus Nectar
- Well and Good NYC: "Agave: Sticky facts about the natural sweetener"; Nina Perlman; Jan.2011
- National Honey Board: Benefits of Honey
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