The relentless pursuit of healthier alternatives to traditional sugar has led to a surge in popularity for natural sweeteners. With a myriad of options available, we are often left wondering which sweetener truly is the best. Not only the healthiest but best in all categories – health, taste and cooking properties. Let’s dig into the world of natural sweeteners to uncover the most promising candidates.
Understanding the sugar substitute landscape
Before we dive into the specifics, it’s crucial to differentiate between natural and artificial sweeteners. Natural sweeteners are derived from plants, while artificial ones are created in laboratories. While artificial sweeteners like aspartame and sucralose have their place, this article focuses solely on natural alternatives.
Top contenders for best and healthiest sugar substitutes
Stevia:
Extracted from the Stevia rebaudiana plant, stevia is a zero-calorie sweetener that has gained immense popularity. Studies have shown that stevia does not elevate blood sugar levels.
What are the cons? However, some stevia products contain additives, so it’s essential to opt for pure stevia leaf extract.
Additionally, some people find the taste of stevia to be bitter or artificial. Lastly, while studies on stevia are ongoing, some research suggests potential interactions with certain medications, so it’s essential to consult with a healthcare professional before using stevia if you have underlying health conditions.
Monk Fruit:
Another zero-calorie wonder, monk fruit (luo han guo) is derived from a small melon-like fruit. It boasts a high sweetness level and is often combined with other sweeteners to enhance taste. Like stevia, monk fruit does not impact blood sugar levels.
Monk fruit contains mogrosides, which are 100–250 times sweeter than sugar. Many users report a distinct, slightly fruity or metallic aftertaste that stays on the tongue much longer than regular sugar.
In baking, sugar does more than just sweeten; it provides bulk, browning (caramelization), and moisture. Monk fruit does none of these. If you try to swap sugar for monk fruit 1:1 in a traditional cake, the texture will likely be dry, dense, and won’t brown properly.
Monk fruit is sometimes mixed with erythritol to get better taste and consistency properties.
Erythritol:
Technically a sugar alcohol, erythritol is derived from fruits and fermented foods. It has a similar taste to sugar but contains significantly fewer calories. While erythritol is generally well-tolerated, some individuals may experience digestive discomfort.
Much like xylitol, erythritol is non-cariogenic. The bacteria in your mouth cannot metabolize it, meaning it doesn’t contribute to tooth decay or cavities.
In baking, erythritol is one of the few sweeteners that can crystallize and provide a “crunch” or bulk similar to real sugar, making it a good choice for cookies or crumbles. Still, some people are frustrated with the “crunchy/gritty” texture of Erythritol.
Allulose:
A “rare sugar” found naturally in figs and raisins. It is a functional sugar that actually browns and caramelizes in baking. It has 1/10th the calories of sugar and does not spike insulin. It is about 70% as sweet as sugar, so you need more of it. This is the “secret weapon” for healthy baking because it mimics the texture of real sugar better than anything else. Allulose can cause mild bloating if overused.
And the best natural sweetener is…
The best sweetener is the one that fits seamlessly into your lifestyle and health goals. Experiment with different options to find the perfect match for your taste buds and well-being.
I have found my favourite which is the mix of stevia and erytrithol!