Refined Sugar Free and Gluten-Free Recipes

Low Glycemic Sweeteners

May 8, 2014March 3, 2021 by Gluten Free & More No Comments

Like it or not, we humans are hardwired to love sweet things. Our cave-person ancestors could count on sweet fruits to provide a much-needed energy boost if they ever encountered wild beasts and needed to flee. Even mother’s milk is almost twice as sweet as dairy milk, setting the stage for emotional associations between sugar and comfort from the moment we’re born.

Today, though, with so many studies exclaiming the negative health effects of too much of the white stuff, many of us are turning to other, naturally sweet options as a way to decrease our sugar intake. I always choose lower glycemic sweeteners that won’t cause huge spikes in blood sugar, both for the health benefits and for the fact that they often provide some nutritional value along with their sweetening power. In addition, many of these options are suitable for diabetics.

But how are we to navigate between coconut sugar, stevia, yacon syrup, and more? This primer will help you understand the unique qualities of these healthful sweeteners and how to use them to their best advantage.

Stevia

Stevia is my favorite low glycemic sweetener since it doesn’t affect blood sugar levels at all (it boasts a glycemic index, or GI, of 0). It’s ideal for diabetics. In addition, stevia is calorie-free but tastes up to 300 times sweeter than sugar. Stevia is available as either a concentrated powder or a liquid. For your healthiest option, be sure your stevia is made from a pure extract of the stevia rebaudiana plant and hasn’t been combined with fillers or other highly-processed ingredients. Because it’s so concentrated, stevia works best in combination with other sweeteners, so you can lower the overall glycemic index without compromising texture or taste. In most recipes, I replace up to half the sugar with a small amount of stevia, using another natural sweetener for the other half.

Coconut Sugar or Coconut Palm Sugar

A relative newcomer in North America, this traditional Caribbean sweetener offers a fairly low glycemic index (around 35) in a delightful granulated base that can easily replace white sugar. Coconut sugar also has a lovely caramel flavor that enhances most baked goods. While most sources suggest replacing white sugar one-for-one with coconut sugar, take note that coconut sugar is slightly less sweet, so you may wish to up the volume just a bit. (I use 1¼ cups coconut sugar for every cup of white sugar.) It also tends to remain granular, so be sure to mix it with the wet ingredients to allow it to dissolve before mixing it into your recipe (or grind first in a coffee grinder). Coconut sugar pairs naturally with butterscotch, caramel, or chocolate flavored desserts.

Coconut Nectar

Derived from the same source as coconut sugar (the coconut palm tree), coconut nectar is a thick, sticky syrup that can replace honey, corn syrup, brown rice syrup, or agave nectar one-for-one. It’s a bit stickier and thicker than agave or maple syrup, so you may need slightly more when substituting those with coconut nectar. The flavor is very similar to coconut sugar as well, adding caramel or butterscotch undertones to your recipes.

Yacon Syrup

This very low glycemic sweetener (some sources say the glycemic index is as low as 0) is derived from the roots of a tuberous plant found in and around the Andes mountains. It’s often compared to molasses, although the flavor of yacon is not as sweet and is also slightly tangy. One benefit of yacon is that it contains natural sugars called fructooligosaccharides (FOS), which help to feed the “good” bacteria in your digestive tract. I recommend using yacon in combination with other sweeteners, as its slightly piquant flavor on its own might be too powerful for some palates. Yacon works well with robust or strongly flavored baked goods such as chocolate, carob, or spiced confections.

Agave Nectar

Agave’s reputation has undergone a bit of a shift in recent years, as more people express concern about the high fructose levels it contains. That fact hasn’t deterred many vegans, though, who continue to use it as one of their main sweeteners. If used in moderation, I think agave can be a useful, fairly low-glycemic sweetener that allows for more flavor variation than coconut nectar or yacon syrup since agave’s own flavor is extremely neutral. I often use agave nectar for delicately flavored or colored desserts such as lemon, banana, or vanilla cakes, muffins or breads. Use agave wherever you’d use maple syrup or honey.

Lo Han Guo

Derived from a melon-like fruit that is native to southern China, Lo Han Guo (called monk fruit in English) is, like stevia, considered a zero calorie and zero glycemic natural sweetener. It doesn’t affect blood sugar levels (and is, therefore, also suitable for diabetics). The pure extract, like stevia, can be up to 300 times sweeter than sugar so only a tiny amount is needed. When used in baking, you’ll need to adjust your recipe to accommodate the decreased amount of dry ingredients if you opt for Lo Han Guo instead of sugar.

Ready to give some of these lower glycemic alternatives a whirl? Here’s a perfect early summer recipe that’s naturally sweetened.

Low Glycemic Sweeteners Image

Written by Ricki Heller

Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.