In a world where dietary choices are increasingly linked to health and wellness, the role of sugar is under the spotlight. For those with a sweet tooth yet mindful of their health, fret not! The solution lies in several alternatives which the latest trend is —substances derived from fruits, plants, and other natural sources that can sweeten your food without the adverse effects of processed sugar. Let's explore some popular natural sweeteners, and how you can incorporate them into your daily diet and MOYU baking!
We also recommend single ingredient, high quality, or pure ingredient sweeteners
Monk Fruit: also known as luo han guo (罗汉果), monk fruit is a low-calorie sweetener native to Asia, lauded in baking for its intense sweetness and low glycemic properties.
- Pros: Nearly zero calories, low carb, GI friendly; a little provides intense sweetness; derived naturally from fruit.
- Cons: Can possess a distinct aftertaste due to the fruit's natural compounds.
- How to use: Exercise caution with pure monk fruit extract powder as it's an extremely potent sweetener. Packages typically indicate the sweetness level compared to sugar, with varying ratios across different brands. For instance, a 1:75 ratio means 1g of monk fruit extract is equivalent to 75g of sugar. Therefore, it's advisable to incrementally add monk fruit to your recipes and taste as you go.
- Where to buy:
Stevia: a plant-derived, low-calorie sweetener, is a popular sugar substitute in baking, known for its intense sweetness and health-friendly profile.
- Pros: Nearly zero calories, low carb, GI friendly; a little provides intense sweetness; derived naturally from the plant.
- Cons: Potential bitter aftertaste, difficult to get quantities right in baking due to its sweetness, may cause digestive issues for some.
- How to use: Exercise caution with pure stevia powder as it's an extremely potent sweetener. Packages typically indicate the sweetness level compared to sugar, with varying ratios across different brands. For instance, a 1:75 ratio means 1g of stevia extract is equivalent to 75g of sugar. Therefore, it's advisable to incrementally add stevia to your recipes and taste as you go.
- Where to buy:
- Micro Ingredients - amazon
- Enzo - amazon
Allulose: a rare natural sugar, behaves like traditional sugar in baking, offering sweetness and texture without the glycemic impact.
- Pros: Nearly zero calories, low carb, GI friendly; mimics the properties of sugar in baking, taste very similar to sugar; derived naturally from fruits.
- Cons: less sweet than sugar (70% of sugar’s sweetness), may be more expensive.
- How to use: Ideal for baking, allulose can be used in similar proportions to sugar in recipes for cakes, cookies, and pies, providing a similar texture and browning characteristic.
- Where to buy:
- Micro Ingredients - amazon
- It’s Just - amazon
Banana: rich in nutrients and natural sugars, are a wholesome way to add moisture and sweetness to baked goods.
- Pros: Nutrient-rich, easily accessible, adds natural sweetness and moisture to recipes.
- Cons: Distinctive flavor can dominate, contributes sugars and calories, varying ripeness can affect sweetness levels; may not be GI friendly;
- Usage: Bananas are excellent in baking; mashed ripe bananas can replace sugar in recipes like muffins, banana bread, pancakes, and healthy cookies, contributing sweetness and a more nutritious profile. - check our recipes. Dried banana powder can add as a sweetener as well.
- Where to buy: local stores for fresh bananas
- Food to live - Single Ingredient Dried Organic Banana Powder No filler - Amazon
Date: the naturally sweet fruits packed with nutrients, serve as a versatile sweetener in baking, offering a depth of flavor and nutrition.
- Pros: rich in fiber, essential vitamins, and minerals; contribute natural, unrefined sugars
- Cons: Calorie-dense due to high natural sugar content; may not be GI friendly; their rich, distinct flavor might not blend seamlessly into all recipes; can introduce a moist texture that may alter the outcome of some baked goods.
- Usage: Perfect for baking, dates can be pureed and used as a sugar substitute in cakes, muffins, and cookies, or chopped to add natural sweetness and texture to bread, bars, and granolas.
- Where to buy:
- Terrousoul - whole date - Amazon
- Heaven & Earth - pure date syrup - Amazon
Jujube: also know as da zao, hong zao (红棗) known for their sweet, apple-like flavor and very nutritious profile
- Pros: Rich in vitamins and minerals, especially Vitamin C; provide natural sweetness with a hint of tartness; believed to enhance overall health in traditional medicine.
- Cons: Their availability might be limited to specialty or health food stores; unique flavor might not complement all baking recipes; they do contain natural sugars and calories, may not be GI friendly.
- Usage: In baking, dried jujubes can be ground into a powder or rehydrated and pureed to incorporate into batters for cakes, muffins, or bread, offering a delicate sweetness and nutritional boost.
- Where to buy:
- Jujume - our signature partner, with whole fruit, dried chips and syrup.
Start by experimenting with these natural sweeteners in your next meal or snack. Share your information, experiences, recipes, or favorite brands in the comments below—we'd love to hear from you!
