The Pros and Cons of Natural Sweeteners vs. Refined Sugar
Sugar. It's hard to avoid in today's food landscape. From sodas to packaged snacks, sugar is ubiquitous in the modern diet. But too much added or refined sugar can negatively impact health. This has led many people to seek out natural sweetener alternatives. But are these really any better? Here we explore the pros and cons of natural sweeteners vs. refined sugar.
- What Are Natural Sweeteners?
- Pros of Natural Sweeteners
- Cons of Natural Sweeteners
- Natural Sweeteners vs. Refined Sugar: Which is Healthier?
- Frequently Asked Questions About Natural Sweeteners vs. Refined Sugar
- What are the main differences between natural and artificial sweeteners?
- What are some examples of natural sweeteners?
- Are natural sweeteners healthier than regular table sugar?
- Do all natural sweeteners have less calories than sugar?
- How do you substitute natural sweeteners in recipes?
- Which natural sweeteners work well in baked goods?
- Are natural sweeteners okay for people with diabetes?
- Can you use natural sweeteners in savory dishes?
- What's the bottom line on natural vs. refined sweeteners?
What Are Natural Sweeteners?
Natural sweeteners are sugar substitutes that come from natural sources, such as plants. Some examples of natural sweeteners include:
- Maple syrup
- Coconut sugar
- Date sugar
- Monk fruit
These provide a sweet taste, but are generally less processed than table sugar (sucrose). Many people view them as more wholesome options. But it's important to look beyond buzzwords and evaluate natural sweeteners on their merits.
Pros of Natural Sweeteners
So what are the advantages of using natural sweeteners instead of regular sugar? Here are some of the main benefits:
1. Lower Glycemic Index
One of the biggest perks of natural sweeteners is their effect on blood sugar. Most have a lower glycemic index than table sugar.
The glycemic index is a measurement of how quickly foods raise blood glucose. Foods with a high glycemic index cause rapid spikes, while those with a low glycemic index have a more gradual effect.
For example, honey has a glycemic index of 55, while cane sugar is 65. And stevia has an extremely low glycemic index of 0! This steady release of glucose can help regulate appetite and energy levels.
2. More Nutrients
Many natural sweeteners contain trace nutrients, unlike refined sugar which contains empty calories.
Maple syrup provides manganese and antioxidants. Honey contains antioxidants, enzymes, vitamins and minerals. And blackstrap molasses is high in iron, calcium, magnesium and vitamin B6.
While they aren't major sources of nutrients, these small amounts can add up, especially if you use them often.
3. Less Processed
Refined sugar like table sugar and high-fructose corn syrup go through extensive processing. This depletes vitamins and minerals and leaves nothing behind but simple carbohydrates.
In contrast, most natural sweeteners are minimally processed. They undergo just enough refining to make them shelf-stable. This helps retain some of their inherent nutrition.
4. More Flavor Variety
If you have a discerning palate, natural sweeteners offer more complexity than plain white sugar.
For example, maple syrup has caramel notes, honey has floral nuances, and molasses has a robust, slightly bitter taste. This can enhance flavor and satisfaction.
Cons of Natural Sweeteners
However, natural sweeteners aren't necessarily perfect substitutes for sugar. Here are some potential downsides:
1. Still High in Calories
While natural sweeteners tend to have nutritional advantages over table sugar, most are still high in calories and carbs.
For instance, one tablespoon of honey or maple syrup contains roughly 60 calories. That's equivalent to white sugar. So natural sweeteners won't necessarily help with weight control.
Some exceptions are stevia and monk fruit, which contain zero calories per serving. But you need to be mindful of portions with most other natural sweeteners.
2. Less Sweetness
Many natural sweeteners aren't quite as sweet as refined sugar. You may need to use larger amounts to achieve the desired sweetness.
For example, honey is 75% as sweet as sugar. So you'd need 4 tablespoons of honey to equal the sweetness of 3 tablespoons of sugar.
Similarly, coconut sugar has 70-80% the sweetness of table sugar. So you'd need to use more of it. This can quickly add calories and carbs.
3. Still Spikes Blood Sugar
While natural sweeteners have a lower glycemic index, many will still elevate your blood sugar. Honey, coconut sugar, maple syrup and agave nectar all have moderate effects on blood glucose.
So people with diabetes or insulin resistance need to be mindful of portion sizes, even with these “healthier” options. Exceptions are stevia and monk fruit, which won't spike blood sugar.
4. May Cause Gas or Bloating
Some sweeteners like honey and maple syrup contain FODMAPs (fermentable carbs that can cause digestive issues in some). This may lead to gas, bloating or diarrhea in sensitive people.
And sugar alcohols like xylitol have a laxative effect in large doses. If you're prone to tummy troubles, take it slow with new sweeteners.
5. Potential for Toxicity
While rare, there have been reports of toxic contaminants in some natural sweeteners. For instance, rice syrup may contain arsenic. And non-organic molasses can contain pesticide residues.
To avoid issues, source sweeteners from reputable brands that regularly test for contaminants. Organic is ideal when possible.
6. Still Addictive
Even natural sugars can reinforce cravings and addiction in certain individuals. The sweet taste sends signals to the brain's reward centers regardless of the source.
So those trying to curb a sweet habit should minimize all sweeteners. Artificial sweeteners are not the answer either. Going cold turkey works best for true sugar addiction.
Table sugar costs just a few cents per tablespoon. Meanwhile, some natural sources like maple syrup, coconut sugar and stevia extracts can cost over a dollar per tablespoon.
The high price point can add up, especially for daily baking or drinks. Consider costs when determining if they fit your budget.
8. Not Always Natural
Don't assume all alternative sweeteners are natural just because of clever marketing. For instance, agave nectar undergoes extensive processing. Some stevia products contain artificial fillers. And xylitol is chemically derived, not extracted from birch trees. Scrutinize labels.
Natural Sweeteners vs. Refined Sugar: Which is Healthier?
So when it comes down to natural sweeteners vs. white sugar, which is the better choice?
Overall, most natural sweeteners have modest benefits over table sugar. But they aren't necessarily harmless, especially in large amounts.
Your best bet is to use natural sweeteners judiciously as part of an overall healthy diet. Consider them an occasional treat, not a free pass to indulge.
Try to stick to one or two tablespoons at a time. Good options are raw honey, 100% pure maple syrup, and monk fruit or stevia extracts.
Ideally, work to reduce your taste for sweets over time. Your preference adapts to less sugar surprisingly quickly.
Here are a few tips to break the sugar habit:
- Drink plain seltzer or unsweetened tea instead of juice/soda
- Eat fruit for natural sweetness
- Choose yogurt, cereal and baked goods with minimal added sugar
- Skip sugary coffee drinks
- Don't add sugar to foods – try spices, herbs and extracts instead
- Limit yourself to one small dessert a day
With some restraint and clever substitutions, you can still enjoy sweet flavors...just with a little less (refined) sugar!
What about you – are you Team Natural Sweeteners or Team Refined Sugar? Share your thoughts below!
Frequently Asked Questions About Natural Sweeteners vs. Refined Sugar
What are the main differences between natural and artificial sweeteners?
The key differences are that natural sweeteners come from plant sources like fruits, vegetables, herbs or spices. They undergo minimal processing to extract the sweet components. Artificial sweeteners are synthetically created in laboratories and heavily processed.
What are some examples of natural sweeteners?
Some common natural sweeteners are honey, maple syrup, molasses, coconut sugar, date sugar, stevia leaf extracts, monk fruit extract, sorghum, lucuma, yacon syrup, and agave nectar.
Are natural sweeteners healthier than regular table sugar?
Most natural sweeteners contain more nutrients and antioxidants than refined sugar. They also have a lower glycemic index, meaning they don't spike blood sugar as dramatically. However, they can still be high in calories if overconsumed.
Do all natural sweeteners have less calories than sugar?
No. Most natural sweeteners like honey, maple syrup, and coconut sugar have similar calories to table sugar. But some rare ones like stevia and monk fruit contain zero calories because they are not digestible sugars.
How do you substitute natural sweeteners in recipes?
You'll typically need to use about 25% more of a natural sweetener to match the sweetness of white sugar. For example, replace 1 cup sugar with 1 cup honey PLUS 1/4 cup honey. Reduce liquids slightly to account for the extra volume.
Which natural sweeteners work well in baked goods?
Honey, maple syrup, and coconut sugar work best in place of granulated sugar in recipes for cookies, cakes, muffins, etc. For every 1 cup sugar, use 3/4 cup honey, reduce liquids by 2-3 tablespoons, and reduce oven temperature by 25 degrees F.
Are natural sweeteners okay for people with diabetes?
People with diabetes need to be mindful of all sugars and sweeteners. Some natural ones like stevia and monk fruit are safest because they don't affect blood sugar. But most alternatives like honey and maple syrup will still cause spikes, although less dramatic than white sugar.
Can you use natural sweeteners in savory dishes?
Yes, small amounts of sweeteners like honey, maple syrup, agave, or molasses work well in marinades, vinaigrettes, barbecue sauces, Asian dipping sauces, and other savory recipes requiring a touch of sweetness.
What's the bottom line on natural vs. refined sweeteners?
The healthiest approach is to use modest amounts of natural sweeteners occasionally as part of an overall wholesome diet. Avoid relying on any sweeteners daily and work to reduce your taste for sweets over time. Moderation and variety is key.