The Sweetener Spectrum

Oh baby.

Our clients often ask about how to sweeten foods in the absence of sugar, and which sweeteners are the best ones to use. We all understand that processed white sugar and corn products (such as high fructose corn syrup) cause insulin spikes and leptin disruption that can trigger inflammation, and over time, systemic inflammation. Systemic inflammation, in turn, stresses your system, pumps up your cortisol level (the stress hormone), and causes your immune system to work extra hard all the time, thus opening the door to all sorts of minor and major diseases. Sweetness is also an addictive taste – your brain is hardwired to seek it, as it generally means easy-burning fuel, so your inability to resist a freshly baked chocolate chip cookie is not entirely your fault. Further, your brain is also hardwired to eat all of the food available, even if it’s a 900 calorie massive wedge of chocolate lava explosion cheesecake with caramel that satisfies you after the first two bites.

Agave syrup has gotten good press for its low glycemic index, and it appears in many “paleo” baking recipes. Unfortunately, agave is very high in fructose, which is not exactly good for you. Most agave nectar is highly refined, i.e., not natural. Apple juice is another unnatural sweet treat, incidentally – while apples occur in nature (though the sweet, juicy ones we know and love are the product of modern plant breeding), the concentrated sugars found in juice are decidedly unnatural. Eating the whole fruit is much better for you than drinking juice, and juice is terrible for kids’ teeth. Let them drink water.

Stevia is an herb that you can buy as a powder. Also refined, it may have toxic side effects. Stevia is extremely sweet and is thus used in small doses, which may mitigate toxicity concerns. It also has a unique taste. Bottom line: use in small amounts if at all, and be aware of the risks.

Honey and maple syrup are the most common sweeteners as they offer plenty of sweetness in their naturally occurring states. They also contain compounds that slow insulin release, making them preferable to refined sugar. Processing ruins some of the natural benefits of honey, so stick to raw honey when possible. Maple syrup has a relatively low glycemic index. Both of these natural sweeteners are acceptable choices in low doses, but beware of the processed versions – especially “maple flavored syrup,” which is probably just corn syrup and chemical flavoring!

Your best bet for baking may be palm sugar. Available through Amazon or natural food stores. Palm sugar looks like sugar in the raw, has a low glycemic index and high fiber, and contains mostly sucrose, which is less ominous than fructose and glucose (it’s actually those two sugars combined). It’s harder to find and pricer, but worth the hunt for the occasional baking spree.

Bananas and apples are high in fructose and very sweet; if you want to stick to whole foods (and you should), mash a banana or bake and puree an apple, and use those as sweeteners. You may have to adjust your recipe for the different moisture content.

Ideally, you’ll eat meat and veggies and not need sweeteners. If you remove processed sweets from your diet and stick to fruit or sweet veggies, you can tame even the strongest sweet tooth (trust me). For example, sweet potatoes definitely do NOT need marshmallows, and beets don’t need sugar. (3-4 large diced sweet potatoes + 2 c chopped pineapple + 2 c fresh cranberries, baked at 350′ for 45 minutes, is a slice of heaven.) However, pumpkin pie doesn’t taste right without some added sweetness, and Thanksgiving is coming. If you plan to sweeten your cooking, be aware of the pros and cons of each option, and make an informed choice. Have fun, and EAT REAL FOOD!