A recent NT Pages article, "Should Sugar Be Regulated?" looks at studies that suggest sugar should be regulated in the same way tobacco products are. As scientific studies raise the alarm about sugar, increasing numbers of consumers are looking for healthier alternatives. Are there any "sweet" alternatives to white sugar: ones that either have nutritional value or at least are not potentially damaging to health? These are 5 popular alternatives to sugar to consider:
Stevia
At the top of the list is stevia. Not necessarily the most popular alternative sweetener, stevia is definitely the sweetest. Indigenous to Central and South America, stevia is up to 300 times sweeter tasting than sugar, yet is not really a sugar at all. Therefore it has no kilojoules and doesn't raise blood glucose levels. Stevia is so sweet, it is mixed with cellulose powder and/or other bulking agents to make it easier to use and more palatable. Stevia can be found in most health food stores as well as many super markets. Check the label first, though, because some products that contain stevia also contain high levels of sugar.
Agave Syrup
A Mexican native, agave syrup is a very popular sugar alternative. Part of agave's popularity is due to the fact the its glycaemic index (GI) is 30 - less than half of white sugar's GI of 65. What this means is that the body digests and absorbs agave syrup much more slowly than sugar. Instead of sudden spikes in insulin and blood glucose levels (the "sugar rush"), they are raised more slowly. Two types of agave syrup are commercially available. Many users prefer the dark syrup because it is less refined than the light version and retains the small amounts of vitamins and minerals that are lost in the refining process. About 25 percent sweeter than sugar, use agave syrup as you would honey.
Maple Syrup
Maple syrup comes from the sap of maple trees that grow naturally in the colder regions of North America. With a rich, toffee-like flavour, maple syrup has long been a favourite pancake and ice cream topping. Although pure, natural maple syrup is expensive, it is a delicious and nutritious alternative to refined sugar, containing proteins, riboflavin, important minerals (magnesium, zinc, calcium and potassium) and a total of 20 different antioxidants. If you are buying maple syrup as a sugar alternative, beware of cheaper "maple syrup" and "maple flavoured" products, many of which contain high levels of sugar and artificial flavours and colours.
Honey
Honey is probably the most popular natural sugar substitute of all. Aside from its wonderful taste, honey, like maple syrup, has nutritional benefits as well. Vitamin rich honey also contains anti-microbial ingredients, which probably accounts for its traditional use as a folk medicine. While honey is higher in kilojoules than sugar, it is also sweeter, which helps "even the score." Because manufacturing processes take many of the nutrients out of honey, it is best to buy it in as natural a form as possible. Look for organic honey or a locally produced variety in order to get all the benefits of this natural sweetener.
Coconut Sugar
Although it's been a regular sweetener in Asian dishes for centuries, coconut sugar has only recently caught on in Western countries. Like agave syrup, it has a low glycaemic index (35 versus agave's 30), but that's just one of the reasons why it is catching on so fast. It has far higher levels of important minerals than any other sugar as well as high levels of vitamin C. Perhaps most importantly, the World Bank's Food and Agriculture Commission (FAO) has stated that it is the world's most sustainable sweetener, coming from a tree that is ecologically beneficial. Unlike sugar cane, which leeches the soil, coconut palms repair damaged soil, require very little water and produce 50 to 75 percent more sugar per acre than sugar cane.
Originally published on Nov 08, 2012
