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For today’s post, I’d like to shed some light on several “natural” sweeteners that have been brought up frequently during class discussions. I'm so glad I looked into this as the answers I found were quite surprising!
Let’s jump right in...
1. Turbinado Sugar & Sucanat
Popularized by the permeating Sugar in the Raw brand found in every Starbucks shop and many supermarkets, the coarsely grained, light-brown turbinado sugar gets its name from the turbines that are used to process it. The “raw” name is somewhat misleading, however, since Sugar in the Raw isn’t actually raw (meaning it’s actually processed, just like white sugar). Turbinado sugar is what’s left over after raw sugar cane juice has been stripped of its natural molasses and impurities, as well as its vitamins, minerals and other trace elements.
For a less-processed alternative with a small amounts of nutrients, look for sucanat (dehydrated sugar cane juice). Sucanat (abbreviated for sugar-cane-natural) has a stronger molasses flavor than refined white sugar and retains all of the nutrients found in natural sugar cane juice, including iron, calcium, vitamin B6 and potassium. Though, as New York University nutritional scientist Marion Nestle points out: “The amounts of trace minerals in raw sugar are so small that they are nutritionally insignificant.”
Nevertheless, those extras, along with the additional water content, help reduce the sucrose — the main component in sugar that makes it sweet — in sucanat to about 88%, versus 99% for turbinado and 99.9% for refined, white sugar. However, all three still have 15 calories per teaspoon.
Both turbinado sugar and sucanat can be used as direct substitutes for brown or white sugar in baking, and their molasses-like flavors work especially well in brownies, barbecues sauces and in your morning cup of Joe. Just remember to use either in moderation: you’re likely getting a tremendous amount of added sugar — sugar that’s added during processing to foods that wouldn’t normally have it — in your diet already.
2. Agave Nectar
Extracted from the same large succulents that are used to produce Mexican tequila, agave nectar looks like honey, but pours like syrup and has a much richer flavor. It’s great in cold drinks (like margaritas, wink!) because it doesn’t harden or crystallize like regular sugar. And it’s flavorful enough to squeeze straight from the bottle on pancakes or waffles. Available in light (neutral flavor), amber (tastes like maple syrup) and raw (processed at a lower temperature and has an even stronger taste than amber) versions, there’s a variety to suit every palate. And because it is 1.4 times sweeter than sugar, ideally you can use less of it.
But here’s the catch: unlike table sugar, which has equal ratios of fructose to glucose, agave is up to 90% fructose. That’s more than you’ll find in the ever-so-evil high-fructose corn syrup used in sodas, which is typically a mere 55% fructose (and 45% glucose). Agave nectar also has more calories than white sugar (20 per teaspoon versus 15), so be sensible.
But sugar is sugar, right?? Yes. “Sugars are sugars no matter where they come from,” says NYU nutritional scientist Marion Nestle. And wherever they come from, excess calories will result still in fat gain.
Fructose and glucose are processed differently in the body. Glucose is metabolized more quickly into the bloodstream, which can lead to dangerous blood-sugar spikes for diabetics. Fructose, on the other hand, is processed mainly in the liver, which is why I have previously explained that agave syrup does not affect blood sugar as rapidly. I must retract any statements regarding its benefits though, because research suggests that people who consume lots of processed fructose, show unhealthy changes in liver function, insulin sensitivity and fat storage. Fructose can prompt the liver to make more cholesterol and metabolize triglycerides meaning your blood levels for both of these will increase.
Make note that fructose is also the sugar found naturally in fruit. Eating the fructose in fruit — as opposed to sugary sodas — thankfully is not a problem, because it comes packaged with other nutrients and fiber.
3. Honey
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But is honey better for you than table sugar? From a nutritional standpoint it is a draw. Honey is about 80% sugar (the rest is mostly water) and usually contains a little more fructose than glucose. Although honey has about 21 calories per teaspoon versus table sugar’s 15, you are likely to use less honey because it is both denser and sweeter than granulated sugar. The exact sweetness, thickness and fructose-to-glucose ratio can vary dramatically depending on the type of honey you buy and how it is processed.
Just like cane sugars, not all honey is processed in the same way. Raw, unpasteurized honey contains vitamins, minerals and other nutrients that are removed from refined honey; it may also contain pollen and bits of honeycomb, each with their own health properties. Refined honey has some surprising ingredients too but they’re a lot scarier: in some cases, they might not even be honey at all! In 2011, an investigation by Food Safety News, much of the honey that comes into the U.S. from China (via India) is actually sugar water or other less-expensive sweeteners mixed with just a small amount of actual honey. Even real honey from China may be contaminated with lead, plus an FDA-banned antibiotic that Chinese beekeepers used in the last decade to curtail a honeybee epidemic.
So if you love the taste of honey, but want the healthiest variety possible, opt for a raw honey that is harvested locally. Not only will you know where it comes from, but you’ll also get the extra nutrients that are stripped from refined varieties.
4. Stevia Extract
One of the biggest drawbacks of any sugar-based sweetener — no matter how raw or organic it might be — is that it packs just as many, if not more, calories than plain-old table sugar. Stevia extract, which is derived from the leaves of the Stevia rebaudiana plant in Central and South America, provides a little compromise: it’s both all-natural and calorie-free. But it’s important to note that stevia is not sugar.
It’s gained popularity in the US since the FDA allowed its use as a food additive in December 2008. In its raw form, Stevia extract is about 40 times sweeter than sucrose (table sugar). Because of this, it is mixed with other ingredients when sold as a powder under the brand names Truvia, Pure Via and Stevia in the Raw.
The main ingredient in Truvia is a sugar alcohol called erythritol (86% of Truvia by weight), which is a carbohydrate, but has essentially no calories because our bodies don’t have the enzymes to metabolize it. Be advised that sugar alcohols have been known to cause GI upset for some in the form of bloating, gas or diarrhea. Stevia in the Raw and Pure Via both contain the sugar dextrose, (AKA glucose), but there is so little per serving that the calories are negligible.
While taste tests indicate that neither Truvia, Stevia in the Raw, nor Pure Via taste much like sugar, Truvia has stood up the best on its own. Baking with stevia-based sweeteners is tricky, mainly due to the difference in volume. A single packet of Sugar in the Raw or Pure Via substitutes for two teaspoons of table sugar in terms of sweetness, but is just a quarter of a teaspoon in volume. A packet of Truvia is about one teaspoon in volume (and also substitutes for two teaspoons of table sugar). And because none taste just like sugar, you might not be thrilled with the flavor either.
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So, I hope this has helped clear up some questions you all have had about some sweetener alternatives. Definitely always remember – a sweetener is a sweetener no matter what and is still contributing to additional calories and your overall added sugar intake. When the sweet tooth strikes and you cannot resist, take advantage of this beautiful weather and get in some extra physical activity to help burn off those extra calories!
Sweetly yours,
Chloe RD and the GLC
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