Information About Sugars

The Truth about "Natural" Sweeteners

Does Sugar by Any Other Name Still Taste as Sweet?

-- By Liza Barnes & Nicole Nichols, Health Educators

If you’ve wandered into a natural food store lately, you might have noticed that the selection of sweeteners seems to have multiplied. Powders, syrups, and liquids with exotic-sounding names catch your eye, each claiming to be tastier, healthier, or more environmentally-friendly than plain old table sugar. But are they really any better? Is it worth the extra expense and hassle of deviating from the mainstream to try “natural” sweeteners? Whether you choose natural, artificial or conventional sweeteners is up to you. This article provides a rundown of the most common types of “natural” sweeteners you’ll find on the market to help you decide.

Sugarcane Sweeteners Sugarcane is a tropical grass that has been cultivated by humans for thousands of years. Making what we know as table sugar from sugarcane can range from a relatively simple to a multistep process, and the final result varies depending on the specific steps in the process. Light and dark brown, powdered, and granulated white sugars are all highly refined, while others, like those listed below, are made with fewer steps on the processing chain. Fewer steps benefit the environment, because less processing means less environmental impact. It also means that more of the vitamins and minerals that naturally occur in sugarcane remain in the end product. All of these sugarcane sweeteners can be found in the baking aisle and/or bulk bins of natural foods stores.

• Blackstrap molasses, unlike other sugarcane sweeteners, contains significant amounts of vitamins and minerals. “First” molasses is left over when sugarcane juice is boiled, cooled, and removed of its crystals. If this product is boiled again, the result is called second molasses. Blackstrap molasses is made from the third boiling of the sugar syrup and is the most nutritious molasses, containing substantial amounts of calcium, magnesium, potassium, and iron. When buying, consider choosing organic blackstrap molasses, as pesticides are more likely to be concentrated due to the production of molasses. Cooking notes: Blackstrap molasses has a very strong flavor, so it is best to just replace a small portion of sugar with molasses.
• Rapadura is the Portuguese name for unrefined dried sugarcane juice. Probably the least refined of all sugarcane products, rapadura is made simply by cooking juice that has been pressed from sugarcane until it is very concentrated, and then drying and granulating it or, traditionally, pouring it into a mold to dry in brick form, which is then shaved. Because the only thing that has been removed from the original sugarcane juice is the water, rapadura contains all of the vitamins and minerals that are normally found in sugarcane juice, namely iron. A German company called Rapunzel is the main company that markets pure, organic rapadura in the U.S. Cooking notes: Rapadura replaces sugar 1:1 and adds a molasses flavor and dark color, so it’s great in baked goods like brownies, coffee and black tea, but it may not be desirable in something like lemonade.
• Sucanat stands for sugar-cane-natural, and is very similar to rapadura. It is made by mechanically extracting sugarcane juice, which is then heated and cooled until tiny brown (thanks to the molasses content) crystals form. It contains less sucrose than table sugar (88 percent and 99 percent, respectively). Cooking notes: Sucanat replaces sugar 1:1 and is also an accepted substitute for traditional brown sugar. Use it as you would rapadura (see above).
• Turbinado sugar is often confused with sucanat, but the two are different. After the sugarcane is pressed to extract the juice, the juice is then boiled, cooled, and allowed to crystallize into granules (like sucanat, above). Next, these granules are refined to a light tan color by washing them in a centrifuge to remove impurities and surface molasses. Turbinado is lighter in color and contains less molasses than both rapadura and sucanat. A popular brand-name of turbinado sugar is Sugar in the Raw, which can be found in most natural food stores, and even in single-serve packets at coffee shops. Cooking notes:Replaces sugar 1:1. Turbinado is a great substitute for brown sugar, too.
• Evaporated cane juice is essentially a finer, lighter-colored version of turbinado sugar. Still less refined than table sugar, it also contains some trace nutrients (that regular sugar does not), including vitamin B2. In Europe, it’s known as “unrefined sugar.” Cooking notes: Replaces sugar 1:1. Can be used in a wide variety of foods and recipes without adversely affecting color or flavor.

Non-Sugarcane Sweeteners Natural sweeteners are flooding the market these days. Here’s a rundown of some of the most common ones that are not made from sugarcane.

• Agave nectar is produced from the juice of the core of the agave, a succulent plant native to Mexico. Far from a whole food, agave juice is extracted, filtered, heated and hydrolyzed into agave syrup. Vegans often use agave as a honey substitute, although it’s even sweeter and a little thinner than honey. It contains trace amounts of iron, calcium, potassium and magnesium. Agave nectar syrup is available in the baking aisle at most natural foods stores. The fructose content of agave syrup is much higher than that of high fructose corn syrup, which is of concern since some research has linked high fructose intake to weight gain (especially around the abdominal area), high triglycerides, heart disease and insulin resistance. High fructose corn syrup contains 55% fructose while agave nectar syrup contains 90%. Despite this, it has a low glycemic index because of its low glucose content. Cooking notes: To replace 1 cup of sugar, use 2/3 cup of agave nectar, reduce the quantity of liquids slightly, and reduce the oven temperature by 25 degrees Fahrenheit. It also makes a good sweetener in cold liquids, such as iced tea.
• Brown rice syrup is made when cooked rice is cultured with enzymes, which break down the starch in the rice. The resulting liquid is cooked down to a thick syrup, which is about half as sweet as white sugar and has a mild butterscotch flavor. It is composed of about 50% complex carbohydrates, which break down more slowly in the bloodstream than simple carbohydrates, resulting in a less dramatic spike in blood glucose levels. It’s worth noting that the name “brown rice syrup” describes the color of the syrup, not the rice it’s made from, which is white. Cooking notes: To replace one cup of sugar, use 1-1/3 cups brown rice syrup, and for each cup of rice syrup added, reduce liquid by 1/4 cup and add 1/4 teaspoon baking soda. Brown rice syrup has the tendency to make food harder and crispier, so it’s great in crisps, granolas, and cookies. You may want to combine it with another sweetener for cakes and sweet breads.
• Honey, made by bees from the nectar of flowers, is a ready-made sweetener that contains traces of nutrients. Cooking notes: To replace 1 cup sugar in baked goods, use about 3/4 cup of honey and lower the oven temperature 25 degrees Fahrenheit and reduce liquids by about 2 Tablespoons for each cup of honey.
• Maple syrup comes from the sap of maple trees, which is collected, filtered, and boiled down to an extremely sweet syrup with a distinctive flavor. It contains fewer calories and a higher concentration of minerals (like manganese and zinc) than honey. You can find it in bulk in some natural foods stores, but don’t be fooled by fake maple syrups, which are cheaper and more readily available at the grocery store. "Maple-flavored syrups" are imitations of real maple syrup. To easily tell the difference, read the ingredients list on the nutrition label. True maple syrup contains nothing but “maple syrup.” Imitation syrups are primarily made of high fructose corn syrup, sugar, and/or artificial sweeteners, and contain 3 percent maple syrup (or less). Cooking notes: To replace 1 cup sugar in baking, use about 3/4 cup of maple syrup and lower the oven temperature 25 degrees Fahrenheit. For each cup of maple syrup, reduce liquids by about 2 tablespoons.

Here’s a chart of how these sweeteners compare with one another and with regular table sugar:

Sweetener	Serving size	Calories	Carbs	Other nutrients of note
White (table) sugar	2 tsp	33	8 g	None*
Blackstrap molasses	2 tsp	32	8 g	Manganese (18% DV), copper (14% DV), iron (13% DV), calcium (12% DV), potassium (10% DV), magnesium (7%DV), vitamin B6 (5% DV), selenium (4% DV)
Rapadura	2 tsp	30	8 g	None*
Sucanat	2 tsp	30	8 g	None*
Turbinado sugar	2 tsp	30	8 g	None*
Evaporated cane juice	2 tsp	30	8 g	Riboflavin (3% DV), potassium (1% DV), manganese (1% DV), copper (1% DV), iron (1% DV)
Agave nectar syrup	2 tsp	40	8 g	None*
Brown rice syrup	2 tsp	40	10 g	None*
Honey	2 tsp	43	11 g	None*
Maple syrup	2 tsp	45	9 g	Manganese (22% DV), zinc (4% DV)

*Less than 0.5% DV of any vitamins or minerals SparkPeople's Licensed and Registered Dietitian, Becky Hand, notes that published recommendations say to limit added sugars from all sources to no more than 10%-15% of total calorie intake, which is 120 calories (7.5 tsp) of sugar for a 1,200-calorie diet. The bottom line is that sugar is sugar. Too much sugar—whether it’s marketed as “natural” or not—can harm your health. Even sweeteners touted as natural or nutritious, like the ones discussed here, don’t typically add a significantsource of vitamins or minerals to your diet. But in moderation, there’s nothing wrong with the sweetness that a little sugar adds to life. So if you’re going to eat it, eat the good stuff...just not too much of it.

Another helpful diagram:

Natural sweetener	% complex carbohydrates in dry matter (good ones)	% simple sugars in dry matter (bad ones)
Brown Rice Syrup (Rice malt) is made from (yeast culture) fermented brown rice and sprouted whole barley. Like barley malt, it is ground and heated to make a thick syrup. Because of its mild taste, it can be used as a substitute for white or brown sugar. OK for sick people but not too much ! It is one of the best of all concentrated sweeteners ! Avoid it if you have Candida Albicans (yeast) problem !	40 % complex carbohydrates (starch)	57 % maltose
Barley Malt Syrup is made from (yeast culture) fermented whole barley which is sprouted to break down some of the carbohydrate into the simple sugar maltose. It is then ground and heated to make a thick syrup. Barley malt is a good substitute for brown and white sugar. It is delicious in hot breakfast cereals, cookies, breads, muffins, and recipes using carob. OK for sick people but not too much ! It is one of the best of all concentrated sweeteners ! Avoid it if you have Candida Albicans (yeast) problem !	33 % complex carbohydrates (starch)	66 % maltose
Granulated Brown Rice Sweeteners are made from dried brown rice syrup or a combination of dried brown rice syrup and powdered grape juice concentrate. Brown rice sweeteners have a very mild flavor and can be used to replace white or brown sugar in baked goods. OK for sick people but not too much ! It is good concentrated sweeteners ! Avoid it if you have Candida Albicans (yeast) problem !	33 % or more complex carbohydrates	66 % maltose, fructose, glucose, and sucrose
Fruit Concentrate/Sweetener includes frozen juice concentrates such as grape or apple juice and refrigerated jars of fruit concentrates which are typically blends of juices such as peach, pear, and pineapple juice. Fruit concentrates are thicker than fruit juice concentrates and are made by cooking whole fruits at very low temperatures until they have been reduced to a thick syrup. Fruit sweeteners work well in most baked goods. They are not much better then white or brown sugar !!! If you are sick, avoid it !!!	1 % complex carbohydrates	90 - 96 % simple sugars, fructose, glucose, and sucrose
Maple Syrup is made from the sap of sugar maple trees. Thirty­five to 50 gallons of sap are boiled to produce one gallon of maple syrup. Grade A maple syrup has a lighter color and flavor than Grade B, which is darker with a stronger flavor. It is not much better then white or brown sugar!!! I do not recommend it !!!	1 % complex carbohydrates	96 % sucrose
Honey is a mixture of acid secretions from the glands of honeybees and nectar from flowers. Although honey is a natural sweetener, it is considered a refined sugar because 96% of dry matter are simple sugars: fructose, glucose and sucrose. It is sweeter and higher in calories than refined white sugar. Honey does contain some B vitamins, minerals, and enzymes. However, the enzymes are generally destroyed by high heat causing the honey to lose nutritional properties when used in baking. God to use in special cures, but not as a every day food ! It is not much better then white or brown sugar!!! I do not recommend it !!!	0 % complex carbohydrates	96 % simple sugars, fructose, glucose, and sucrose
Granulated Cane Juice is made from organically grown sugar cane juice that has been filtered and dehydrated. Its a simple sugar that tastes much like brown or turbinado sugar; however, its less refined and contains more vitamins and minerals. Granulated cane juice can be used as a substitute for both white and brown sugar, but it is still rich in sucrose. It is not much better then white or brown sugar!!! I do not recommend it !!!	0 % complex carbohydrates	96 % sucrose
Molasses is a by­product of the refined white, brown, and turbinado sugars. Sweet molasses or light molasses is the liquid left after the first extraction of sugar crystals. Blackstrap molasses is the liquid left after the last extraction of sugar crystals, and has a stronger, bittersweet flavor and is richer in potassium, calcium, iron, and B­vitamins than sweet molasses. Though molasses is better than white sugar, it still contain a lot of it, so I can not recommend eating molasses. It is not much better then white or brown sugar!!! I do not recommend it !!!	0 % complex carbohydrates	96 % sucrose

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