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Which natural sweeteners are best? Which ones are optimal for those with blood sugar problems?
In this latest video filmed for the Weston A. Price Foundation, I catalog the list of wholesome sweeteners and discuss which ones to avoid and which ones to use and for what purpose.
Sweet Doesn’t Have to Be Unhealthy!
Sugar is simultaneously demonized and revered in our culture. Most people are hopelessly addicted even if they don’t know it. The key isn’t to abandon all things sweet, but to embrace our need for sweet in a non-addictive way.
Which wholesome sweeteners to use in moderation? Clues come from our healthy, chronic disease free ancestors!
The video below will give you some good starting ideas. If you need more information, there are numerous articles about both natural sweeteners and alternative sweeteners on this blog that dig deep into each one individually discussing both pros and cons.
- Maple syrup
- Monk fruit
- Stevia
- Coconut sugar
- Xylitol
- Malted barley
- Swerve
- Erythritol
- Rice syrup
- Agave
- Yacon syrup
- Turbinado sugar
- Honey
Video on Natural Sweeteners
Be sure to check out my Resources page for places to source quality, wholesome sweeteners – even the hard to find, low glycemic ones mentioned in the video.
For a complete transcript of this video lesson in any language, click here.
Sarah, The Healthy Home Economist
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Hi Jane, Sugar in the Raw is turbinado sugar and it is processed. I would suggest using sucanat instead. I don’t know how these manufacturers get away with this misleading advertising that they so boldly put on their labels.
It’s true about sweat not smelling bad on a natural diet! I only have to wear deodorant (or baking soda, or lavender oil, or carry a spray bottle of hydrogen peroxide in my purse) now if I know there’s a chance I’ll be eating or drinking something processed (at a party, for example).
Wow thanks SO much for that info! I was just about to go and buy some today — good timing 🙂
We’ve all been fooled at one time or another with the games food manufacturers play. I used to buy Florida Crystals back in the day when I thought it was truly raw and unprocessed. Been using sucanat now for many years .. the fact that Florida Crystals is advertised on TV should have been my tip off. Only processed foods are advertised on TV!!! Real Food never is (at least I’ve never seen it advertised!)
great info! I had never heard of Sucanat. I will definitely be looking for this! I cannot wait to try it!
I was so excited to find “organic raw sugar” at Costco a few months ago! The label says “made from freshly squeezed cane juice that is evaporated and crystallized on the same day it is harvested. No chemicals, pesticides or herbicides. In accordance with strict organic standards.” Do you still think this is bad too? The color is somewhere between white and brown sugar.
Unfortunately, I have no doubt some molasses has been removed (the same day of course).
It’s amazing how tricky words can be used to fool the consumer.
If it was TRULY cane juice with NOTHING removed, it would be dark brown with the consistency of sucanat as this is what sucanat is.
i usre sorghum syrup alot…not available everywhere…i ordered mine from a family farm in tenn..similar to mollasses but milder…supposed to have a higher mineral content..
I was certainly interested in this video. I just saw Florida crystals in the grocery store and wondered about it. I’m glad someone asked about it. I’ve been cutting back on the sugar/sweetener called for in some recipes. Since I have changed our diet here at home I find all that sugar is just too much now. Since you mentioned stevia I have to say I just bought the liquid recently, thinking it was ok. I am so glad you put the info out there because it is confusing. I have a question. I am wanting to make kombucha and I am supposed to use white sugar. I have never seen organic white sugar. Is it ok to use regular white? How do I know if it is gmo or not? Also, I made your angel food cake recipe, but only used 1 cup sugar (see, cutting back) and it was so good! I’ve been wanting to tell you that. Thanks, Sarah.
Hi Linda, you can use regular white sugar for kombucha if you can’t find organic white sugar. The sugar is used up when you ferment for the proper amount of time (no less than 7-8 days). I usually ferment for 10 days or so to make sure all the sugar is gone. If it gets too strong, you can dilute with seltzer or mix with a flavored tea or fruit juice to soften the vinegar-y taste if necessary.
So glad the angel food cake turned out well! 🙂
Sarah, do you know anything about lucuma? I’m talking about the powder available in health food stores and online. It seems that it’s only dried fruit (similar to date sugar) and it’s ‘raw’ which I assume means dried at low temps. I haven’t found out yet if it’s legal on GAPS or not – it’s more than half glucose, with fructose and a tiny bit of sucrose.
Magda,
I’m curious about lucuma too. Sarah, I hope you find some time to address this sweetener. I am also curious about momordica or Luo Han Guo.
Video: Which Natural Sweeteners are Best? – The Healthy Home Economist http://t.co/4J3jCl4
Thanks again for another great video Sarah. I encourage our local WAPF members to watch them and use your very helpful website too! Keep up the good work!
As far as sweeteners go, I’d suggest people trying to get off them and save them for special occasions. If people want to reduce them in their diets but find they are addicted then read Eat Fat Lose Fat. If you are traditionally nourished, eat lots of the right fats, you can eliminate the cravings. I have a kitchen full of those good sweeteners and some not so good and rarely find myself ever using them, as I have no craving. Fortunately, they have a very long shelf life!
Hi Sarah,
All this sugar business is so confusing! I was just reading recently that perhaps coconut sugar is not a great option since it contains a high level of fructose.
So with all these alternatives to sugar, how is one to know which is the best? I don’t do a lot of baking, every now and then I make crepes/pancakes and have been using agave syrup which I now have come to realise is BAD! So threw that one out oops! Would you recommend using Grade B maple syrup instead in the pancakes? Also I do make smoothies all the time so what would the best sweetener to use for that?
Thanks 🙂
The fructose in coconut sugar is not like the fructose in HFCS or other processed forms of fructose like in agave. Natural fructose is L-fructose which is the primary fructose molecule in fruit or honey and coconut sugar. Processed fructose (the one to avoid) is D-fructose which is a reverse isomer with reverse polarity to the small amounts of natural D-fructose found in fruits. The unnatural form of D-fructose in agave and HFCS primarily raises triglyceride levels and increases adipose (fat) tissue. Natural L-fructose does not do this.
Are you sure that the D and L aren’t actually switched around?
I don’t use any sweetener in my smoothies. I think they are sweet enough.
Hi Sarah,
Do you have any tips on picking truly raw honey? I’ve been buying one labeled raw, but just found out that they heat the honey to 140 degrees during processing. Much like the “raw” cheese issue you wrote about. So frustrating! How do I pick a truly raw honey??? Some honey is solid at room temp–is that a better bet than the liquid ones?
Talking to the beekeeper directly helps to get the true story. Try to find honey that is labeled “unheated” and “unfiltered” as raw is not always reliable as you have discovered.
Should this: http://www.tropicaltraditions.com/coconut_palm_sugar.htm influence our thinking about the coconut sugar, or is it just their own little scare tactic?
There are ways to harvest coconut sugar sustainably which this article does not cover. I wrote a post awhile back called Coconut Sugar: Healthy Alternative to Agave that covers this.
@Kate:: Regarding your earlier post asking about stevia leaf…This is how I first used stevia, bought as dried leaves in Thailand. I would make a pot of ginger tea in one of those big things like they have on buffet tables or something…maybe a half gallon? In to that pot, I would use fresh ginger and only a few stevia leaves and it was plenty sweet!!
Living where I do, I do not have some of the choices that you in North America do. I do the best we can with what we have! I have been on quest to find sucanat type sugar but have probably just ended up with the processed stuff you mentioned. I do have access to some exotic choices like Kitul Teacle from Sri Lanka and Date Honey Topping (just dates) from Saudi Arabia and jaggery (not sure what kind) from India. The jaggery and date honey tooping are a bit tricky to use because of taste a texture. Jaggery comes in big chunks that need to be shredded, producing a sticky mass of sweetness. Any suggestions?? Currently I substitute the treacle for maple syrup.
Check out iherb.com. It ships internationally and has very low shipping rates.
There you can find different kinds of coconut sugar, rapadura (Rapunzel brand), maple sugar and syrup.
I have not been able to find the difference between “evaporated cane juice” and “dehydrated cane juice”. Is there a difference?
Hi Nicole,
Did you get to find out the difference?
Thank you for the video, but I am still confused re: turbinado vs. sucanat. I have been using
Trad** Jo** Organic Turbinado Raw Cane Sugar. The ingredients listed are only organic evaporated cane juice. Is this the type of product that is processed and to be avoided?
Turbinado has been processed with some of the molasses removed. If you compare it to sucanat which has had nothing removed, they look and taste quite different.
What is the skinny on “Just Like Sugar” products that are quite new? I personally only heard of it today. I like to order rapadura in bulk also but we use raw honey and maple syrup too.
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