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Sugar vs honey vs maple syrup and other sweeteners
by Jes @SnackFirst
on
Aug 29, 2017
In this fight against diabetes, it's high time we take a look at the substitutes of sugar and determine which we should change no. We can never get rid of sugar completely, think about our ice cream, soft drinks, coffee, desserts, chocolates and Honey Creamy Macadamia. We are just flooded with sweets and it makes us feel so much happier after consuming them.
Of course we can't eat too much of sweet things. Let's see how we can replace them with other alternatives and you can decide what is good for you!
1. Brown sugar
What is it: Both brown and white sugar are made by boiling and evaporating cane sugar juice to form solid sugar crystals.
Why is is good: As this type of sugar does not go through a lot of processing methods including bleaching, they have a darker colours and gives a caramel flavour with a richer taste than white sugar. Not just that, they also contain more amount of calcium and iron nutrients. Why is it not so good: The calories are still the same at 16 calories a teaspoon and our body process them the same way. The amount of nutrients are also very small, at less than a milligram per teaspoon.
How to use: 1:1 replacement ratio with white sugar
2. Honey
What is it: Syrup spitted out by bees from flower nectar
Why is is good: Honey provides 21 calories plus some amount of vitamin C, magnesium, and antioxidants per teaspoon but you can use lesser amount for the same sweetness. It is considered a better choice than white sugar due to the nutrients, especially for the antioxidants not found in other sweeteners.
Why is it not so good: The amount of nutrients is quite insignificant. Honey contains higher amount of fructose than white sugar but not much higher. It is not suitable if you have problems digesting fructose as it may cause bloatedness.
How to use:1:3 honey ratio to white sugar. As it is sweeter than white sugar, use only one third the amount will do. Add honey into tea, yoghurt, oatmeal or bake them into cookies.
3. Maple Syrup
What is it: The concentrated sap extract from maple tree. This is different from pancake syrup which is actually just white sugar in liquid form.
Why is is good: The content of maple syrup includes nutrients like zinc, calcium, riboflavin, magnesium and antioxidants. It is made up of glucose and fructose and has the same calories as white sugar per teaspoonbut you can use lesser amount for the same sweetness.
Why is it not so good: The nutrient content is so small and contributes less than 1 percent in a teaspoon.
How to use:1:3 maple syrup ratio to white sugar. Maple syrup taste more flavourful and rich so it can be used in deserts and savoury food like pancakes.
4. Dates
What is it:The fruits from the date palm tree.
Why is it good: Dates are fruits so they actually contribute more nutrients, such as dietary fiber. A date contains about 20 calories,a gram of fiber. Dates also have small amounts of calcium and potassium.
Why is it not so good: No reason, they have the highest amount of fiber among all the sweeteners.
How to use: Dates are usually eaten as snacks and we usually find them dried, sticky and chewy. They are also eaten by Muslims to break fast or used by Chinese in soups. You can add them in smoothies or homemade nut milks, by blending them together.
5. Coconut Sugar
What is it: Sugar that comes from the sap extract of coconut tree.
Why is it good: Coconut sugar has trace amounts of nutrients such as potassium, phosphorus, magnesium, and calcium. As coconut sugar contains less fructose than white sugar, your liver digest it in a different way, which is healthier because there is less potential of it turning into fats.
Why is it not so good: Coconut sugar is still high in sucrose and it does raise your blood sugar.
How to use: 1:1 with white sugar and it has similar taste too.
6. Stevia
What is it: The leaves of the stevia plant are dried and turned into powder or liquid. Is it better for you? Stevia is best known as a natural sweetener which has zero calories, famously used in Coke Zero. It has no effect on your blood sugar but it does contain sugar alcohols, a type of carbohydrate that can be tough to digest. They may cause stomach upset for some people.
Why is it not so good: Since there is no calories, it has no nutrients either.
How to use: For every teaspoon of sugar, use two to three drops of liquid stevia or a quarter teaspoon powder. You can add it into smoothies, puddings or coffee but it is not so suitable for baking needs. It may have a bitter after taste so try not to use too much of it.
Conclusion
None of them are healthy!
The trace amount of nutrients does not mean you can consume more because they will still raise your sugar content. We do not eat sugar on its own so it ultimately depends on the kind of food we eat as a whole.
So, go easy on sugar, try to enjoy coffee or tea without it. They really taste more fragrant and you will grow to like it. Remember to take sugar in moderation as per all kinds of food!
P.S: We have reduced our price on all raw and baked nuts for up to 20%! This is only until 30 Sept so hurry and get them soon!