Baking with Natural Sweeteners: A Healthier Alternative

As more people become conscious of their sugar intake and its effects on health, natural sweeteners are gaining popularity in the baking world. 

These alternatives to refined sugar offer a range of flavours and benefits, making them a fantastic choice for those looking to bake healthier treats without compromising on taste.

This blog post will guide you through some of the most popular natural sweeteners, their unique properties, and how to use them effectively in your baking.

Understanding Natural Sweeteners

Natural sweeteners are derived from plant sources and undergo minimal processing, retaining more of their nutritional value compared to refined sugar. Here are some common natural sweeteners you might want to try:

Honey

Honey is a versatile sweetener with a distinct flavour that can enhance both sweet and savoury dishes. It's packed with antioxidants and has antibacterial properties. Use honey in cakes, biscuits, and breads, but remember to reduce the oven temperature slightly to prevent over-browning.

Maple Syrup

Extracted from the sap of maple trees, this sweetener has a rich, caramel-like taste. It's a great choice for pancakes, waffles, and muffins. Maple syrup is slightly less sweet than sugar, so you might need to adjust the quantity in your recipes.

Agave Nectar

Agave nectar, derived from the agave plant, is sweeter than sugar but has a low glycaemic index, making it a good option for those managing blood sugar levels. It works well in moist desserts like brownies and cakes.

Coconut Sugar

Made from the sap of coconut palm flowers, coconut sugar has a mild caramel flavour and is less processed than regular sugar. It's a direct substitute for granulated sugar and can be used in cookies, cakes, and pastries.

Date Syrup and Date Sugar

Dates are naturally sweet and rich in fibre, vitamins, and minerals. Date syrup is made from pureed dates and has a rich, molasses-like taste. Date sugar is simply dehydrated, ground dates. Both are excellent for adding depth to baked goods.

Tips for Baking with Natural Sweeteners

Adjusting Recipes

Natural sweeteners have different levels of sweetness and moisture content compared to refined sugar. Start by substituting a portion of the sugar with your chosen natural sweetener and adjust based on taste and texture. For liquid sweeteners like honey and maple syrup, you may need to reduce the amount of other liquids in the recipe.

Flavour Pairings

Experiment with flavour combinations to complement the unique taste of each sweetener. For instance, honey pairs well with citrus fruits and nuts, while maple syrup complements spices like cinnamon and nutmeg.

Baking Temperature

Natural sweeteners can cause baked goods to brown more quickly. Lower the oven temperature by 10-15°C (20-30°F) and keep an eye on your bake to avoid burning.

Texture and Moisture

Liquid sweeteners add moisture, which can affect the texture of your baked goods. Consider adding a bit more flour or dry ingredients to balance the consistency.

Storage

Baked goods made with natural sweeteners tend to stay moist longer. Store them in airtight containers to maintain freshness.

Delicious Recipes to Try

Here are a few recipes to get you started with natural sweeteners:

Honey and Almond Cake

Ingredients:

200g ground almonds

100g plain flour

1 tsp baking powder

3 large eggs

150g honey

100ml olive oil

Zest of 1 lemon

Instructions:

Preheat your oven to 170°C (150°C fan/gas mark 3).

Mix the dry ingredients in one bowl and the wet ingredients in another.

Combine both mixtures and pour into a greased cake tin.

Bake for 30-35 minutes until a skewer inserted into the centre comes out clean.

Allow to cool before serving.

Maple Syrup Oat Biscuits

Ingredients:

200g rolled oats

100g wholemeal flour

1 tsp baking soda

100ml maple syrup

100ml coconut oil, melted

1 tsp vanilla extract

Instructions:

Preheat your oven to 180°C (160°C fan/gas mark 4).

Combine the dry ingredients in a bowl.

In another bowl, mix the maple syrup, coconut oil, and vanilla extract.

Stir the wet ingredients into the dry mixture until well combined.

Drop spoonfuls of the dough onto a baking sheet and flatten slightly.

Bake for 10-12 minutes until golden brown.

Cool on a wire rack before enjoying.

Conclusion

Baking with natural sweeteners is a delightful way to reduce refined sugar intake while still enjoying delicious treats. By understanding the properties of different sweeteners and making a few adjustments to your recipes, you can create baked goods that are both healthier and flavourful. So, next time you’re in the kitchen, why not try swapping out refined sugar for one of these natural alternatives? Happy baking!

The Bitter Truth About Stevia: Why It May Not Be a Good Sweetener

In recent years, there has been a growing trend towards healthier eating habits and reduced sugar consumption. As a result, alternative sweeteners have gained popularity, with stevia taking centre stage as a "natural" and calorie-free sweetening option. 

While it may sound like the ideal sugar substitute, there are several compelling reasons why stevia may not be the best choice for everyone. In this blog post, we'll explore the downsides of stevia and why it may not be a good sweetener after all.

Bitter Aftertaste

One of the most common complaints about stevia is its bitter aftertaste. While it's significantly sweeter than sugar, this intense sweetness is often accompanied by a noticeable bitter undertone. Many people find this bitterness off-putting and report that it can negatively impact the taste of their food and beverages. This bitter aftertaste can be particularly pronounced in some brands and forms of stevia, making it a less-than-ideal choice for those who seek a truly sweet and enjoyable taste. (I was thinking it was just me who was troubled by the bitter aftertaste problem? I have just eaten a stevia sweetened mango yoghurt and the unpleasant bitter aftertaste is still troubling me some ten minutes after I finished it.)

Highly Processed

Stevia is often marketed as a "natural" sweetener because it is derived from the leaves of the Stevia rebaudiana plant. However, the reality is that most commercial stevia products are highly processed and refined. The leaves undergo a series of chemical processes, including extraction and crystallisation, to create the final stevia sweetener. In this sense, the end product bears little resemblance to the natural, unprocessed plant. This level of processing raises questions about whether stevia can truly be considered a natural sweetener after all.

Potential Health Concerns

While stevia is often touted as a healthier alternative to sugar due to its zero-calorie nature, some studies have raised concerns about its safety. The European Food Safety Authority (EFSA) has questioned the potential genotoxicity of certain steviol glycosides, which are the compounds responsible for the sweet taste in stevia. Although these findings are not definitive, they do underscore the need for more research and careful consideration before fully embracing stevia as a safe sugar substitute.

Impact on Blood Sugar

Another factor to consider is that stevia may have varying effects on blood sugar levels from person to person. While it's generally considered safe for individuals with diabetes because it doesn't directly raise blood sugar, some studies suggest it may affect blood sugar control differently in different people. This means the impact of stevia on blood sugar isn't as predictable or consistent as one might hope.

Adaptation and Cravings

Using sweeteners like stevia can alter your palate and taste preferences. Since stevia is far sweeter than sugar, it can lead to an increased preference for overly sweet foods and beverages. Over time, this can make it challenging to enjoy naturally sweet foods like fruits and vegetables. Additionally, there's some evidence that artificial and highly sweet tastes can trigger cravings for more sweet items, potentially leading to overconsumption of calories from other sources.

While stevia has its merits as a low-calorie alternative to sugar, it's essential to consider its potential drawbacks. The bitter aftertaste, processing methods, potential health concerns, effects on blood sugar, and the potential for increased sweet cravings all highlight why stevia may not be the best sweetener for everyone. 

It's important to approach stevia and other sugar substitutes with a critical eye, weigh the pros and cons, and consider your personal health and taste preferences when making choices about your sweeteners. In the end, moderation and balance may be the key to a healthier and more satisfying approach to sweetness in your diet.

Incidentally the reason for publishing this blogpost is that my wife is quite severely allergic to stevia and we decided to do some research on the potential downsides to using stevia, as we realised my wife cannot be the only person so impacted on by stevia.)

(Image courtesy of Kimberly Protasio from Pixabay)