Sugar forms part of most people’s diet every day as it is naturally found in many foods including fruit and veggies, grains, dairy products and even nuts and seeds. Refined sugar, typically derived from sugar cane (i.e. white table sugar) and corn (i.e. high fructose corn syrup) can often sneak into our diets every day too, and it’s these two types of sugar that aren’t great for our health.
Luckily, there are plenty of healthy, natural and sweet alternatives to refined sugar. This blog goes through some of the most nutrient-dense, refined sugar alternatives that you can use day-to-day in all kinds of dishes, plus refined sugar-free recipes to replace some popular yet sugary pantry staples.
Raw Honey
Raw honey is one of the oldest sweeteners in the world, as well as being one of nature’s most popular superfoods. It doubles-up as a healing agent thanks to its anti-inflammatory and antibacterial properties. Straight from the hive, honey is rich in antioxidants and contains small amounts of iron, zinc and potassium. We recommend choosing raw honey as it is much less processed than refined honey. Raw honey avoids the pasteurisation process and other filtering processes so its natural anti-inflammatory and antibacterial properties still remain by the time you spoon it out of the jar.
Although honey is a more nutrient-dense option compared to refined sugar, it is still naturally rich in sugar so it is best used sparingly, especially for those watching their blood sugar levels. Try adding a teaspoon to your coffee, tea and smoothies or substitute it in your baked goods – just remember, honey bakes faster than sugar so turn down your oven temperature slightly to prevent burning.
Maple Syrup
Known as the perfect topping on a hot stack of pancakes, maple syrup is a natural alternative to sugar rich in 24 different antioxidants as well as vitamins and minerals including calcium, potassium, zinc, iron and magnesium.
Similarly to honey, maple syrup is naturally rich in sugar so it is best used sparingly. It is heat stable, making it great to use in cookies, cakes and brownies. If a recipe calls for 1 cup of refined sugar, swap it for ¾ cup of maple syrup. Be careful though – some supermarkets sell ‘maple flavoured syrup’ which isn’t the real deal! Always check the label to ensure you’re buying 100% pure maple syrup.
Xylitol
Although it is derived from corn, xylitol is not considered a type of refined sugar. It is highly prized as a healthy alternative to sugar as it doesn’t contribute to elevated blood sugar levels and has 40% less calories than refined sugar. Xylitol is also used in toothpaste thanks to its action on preventing tooth decay. Xylitol can be added to coffee and tea as well as in smoothies and baked goods. Just replace refined sugar for xylitol in a 1:1 ratio. As it is low in calories, xylitol is recommended for those on a calorie-restricted diet.
Agave Nectar
The agave plant is native to Mexico and looks similar to a cactus. The nectar tastes similar to honey except it has a runnier consistency and a darker, richer colour. Agave nectar contains small amounts of vitamins C, E and K however it is fairly high in calories and fructose, so not the best sweetener for those watching their blood sugar levels and/or caloric intake. It is however, a suitable honey alternative for vegans. Agave nectar can be used just like honey to sweeten drinks, smoothies and baked treats.
Coconut Sugar
The coconut craze is still in full swing with more and more everyday foods being derived from this fatty fruit. Coconut sugar is made from the sap of coconut flower buds and is non-refined, allowing it to retain all its naturally occurring goodies like magnesium, iron, zinc and calcium.
Coconut sugar has a delicious, caramel flavour that can be substituted easily when cooking or baking. It does have a slightly more coarse texture than refined sugar so you may need to blitz it in your food processor to create a finer texture, depending on your recipe.
Sneaky pantry staples high in refined sugar…
We’re aware of the excess amounts of refined sugar in common sweet treats like biscuits, cakes and pastries, but what about some less obvious examples?
Tomato ketchup and fruit jams are two common, pantry staples that are typically high in refined sugar. A small amount as part of a meal isn’t too harmful, but when consumed daily as part of multiple meals, the amount of refined sugar being ingested starts to creep up and as we know, a diet high in refined sugar can lead to ill health.
So, what do we do? What if fruit jam and tomato ketchup are staples in the house and are the only ingredients that make meals appealing to young ones and fussy eaters? Here are two healthy, refined sugar-free recipes for tomato ketchup and fruit jam that taste just as delicious (if not better) than your ordinary supermarket options!
Healthy Tomato Ketchup
Ingredients:
- 125mL passata
- 6 tbsp. tomato paste
- 60mL apple cider vinegar
- 2 tbsp. honey, maple syrup, agave nectar or other sweetener of your choice
- 1 tsp. onion powder
- Half a tsp. garlic powder
- Salt and pepper to taste
Method:
Simply put all ingredients in a saucepan and mix well. Simmer for approximately 15 minutes, then store in the fridge in a clean, airtight jar for up to two weeks.
Mixed Berry Chia Seed Jam
Ingredients:
- 2 cups frozen mixed berries
- 2 tbsp. chia seeds
- 1 tbsp. freshly squeezed lemon or orange juice
- 1-2 tbsp. honey, maple syrup, agave nectar or other sweetener of choice
Method:
- Heat the berries in a small saucepan over medium-high heat, stirring occasionally until the fruit is heated through and begins to break down and bubble. Use a spoon or fork to mash the fruit to your desired consistency
- Add the chia seeds and lemon or orange juice and sweetener and mix well
- Remove from the heat and let the jam cool in the saucepan for 5 minutes. Watch it thicken!
Give the jam another stir, then serve immediately or store in a clean, airtight container in the fridge for up to 7 days.
You can also freeze chia jam for up to 3 months
