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    Home / Articles / G-Free Foodie Guides

    G-Free Foodie Guide to Natural Sweeteners

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    G-Free Foodie Guide to Natural Sweeteners

    This list of natural sugars and sweeteners can help you choose the best option for your home + recipes!

    G-Free Foodie Guides

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    Use this G-Free Foodie Guide to help navigate the world of Natural Sweeteners & Sugars. We've included a list with a description of the best known natural sweeteners and best uses for each.

    adding honey to a measuring cup - natural sweeteners

    Are natural sweeteners healthier than regular sugar?

    There are really two types of naturally-derived sweeting agents: unprocessed sugars and natural sugars (like those found in fruit) and naturally sugar-free sweeteners, like stevia and monk fruit.

    Many natural sugars have health benefits - vitamins and nutrients that aren't available in processed cane sugar - like those in honey. Sugarless natural sweeteners have the benefit of less calories and no or little affect on glycemic index (GI) levels.

    Our list of natural sweeteners and when to use them:


    Agave Nectar: super-sweet syrup that is a bit thinner than honey, made from sap of the blue agave plant.  Contains more calories per tsp. than sugar, but ⅔ cup of Agave Nectar can be substituted for 1 cup of white sugar in recipes (other liquids should be reduced by ⅓.)  Low on glycemic index (GI).  Better for use in drinks & softer foods like custard & cheesecake, but can be used for baking.

    Brown Rice Syrup: this mildly sweet golden syrup is made by fermenting brown rice with enzymes.  Less sweet than sugar and fairly low on GI, 1 ½ cups of Brown Rice Syrup can be substituted for 1 cup sugar in recipes (reduce other liquids by 2-3 tbsp.) Tends to lend a crunchy texture in baked goods, so it's best used in cookies or granola.

    Date Sugar + Date Syrup: Date sugar is made from ground dried dates, imparts a lovely, sweet flavor to baked goods.  This product doesn't dissolve or melt, so it isn't good for drinks, smoothies or custards.  Adds fiber & nutrients found in dates, but will have a strong impact on blood sugar.  Cook times should also be reduced by  about 10%.

    Honey: the work of busy bees has a similar level of sweetness as sugar.  Honey ranges on GI spectrum due to changing sources, but can generally be used 1 to 1 as a replacement for sugar (reduce other liquids by ¼ c. for every cup of honey used, and cook time may need to be reduced.)   A delicious, healthy & natural alternative sweetener.

    Muscovado Sugar: Unrefined and nutritionally richer than other brown sugars, this dark brown product retains most of the natural minerals inherent in sugarcane.  A bit coarser and stickier than traditional brown sugar, Muscovado gives a true molasses sweetness to baked goods, sauces & more.  Can be used 1:1 for brown sugar, but recipes liquids may need to be slightly reduced.

    Palm Sugar: made by boiling the sap of coconut-palm tree flowers, offers a delicious sweetness with a hint of caramel flavor.  Lower on the GI scale, use the granulated form for baked goods & savory dishes where the caramel flavor will be welcome.  Swap 1 ⅛ cups for 1 cups of white sugar.

    Our favorite natural sugar for recipes:

    Prune Puree: made with prunes and hot water, prune puree is low on the GI scale and includes fiber, polyphenols, boron, potassium, and Vitamin K which collectively can contribute to gut health, reduced inflammation and bone health. Prune puree can generally be used 1 to 1 as a replacement for sugar (reduce other liquids by ¼ c. for every cup of puree used, and cook time may need to be reduced.) The puree can easily be swapped for 50% of sugar in recipes without changes to other ingredients or cook times.

    prune puree in jar with a spoon - natural sugar guide

    Sugarless Natural Sweeteners:

    Monk Fruit: made from monk fruit (also called Swingle fruit) from China through an extraction process, available in liquid or powder form. Works well in beverages, baking and other recipes, has zero calories and does not affect insulin levels. Monk fruit is a key natural sweetener in Keto and diabetic diets. Most monk fruit products are 150-200 times sweeter than sugar.

    Stevia: from the Stevia leaf, available in liquid or powder form.  Raw leaves are roughly 60 times sweeter than sugar, concentrated forms range from 100 to 300 times sweeter.  Works well in beverages, sauces or puddings, has zero calories and doesn't affect insulin levels.  Tricky to bake with and may impart "off" flavors to baked goods.

    About Organic Sugar:

    Organic Granulated Sugar: unbleached & less processed than traditional granulated sugar cane, and must not be made from genetically modified sugar beets.  Same GI, flavor & bake times as regular sugar, but retains a bit of the molasses that holds sugar's minerals.

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    K.C. is a farm-grown foodie, born and raised in the fertile fields of California’s San Joaquin Valley. After being diagnosed with Celiac Disease following years of unexplained illness, she has infused her gluten-free life with flavor, fork in hand. Learn more about K.C.

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