Natural Sweeteners
There are many types of natural sweeteners, in the form of both crystal (solid) and
syrup. Let’s start with a little background on how sugar is made. Sugar is made from the
evaporated juice of sugar cane and other very sweet plants like beets and grapes. There
are many kinds of sugar crystals, including the common white, light brown, dark brown,
and the lesser known Turbinado, Muscovado, and Demerara, which are natural cane
sugars that have not been processed.
The juice from these plants is extracted and then boiled to remove the sugar.
The “byproduct” is molasses. There are three concentrations of molasses, light, dark,
and blackstrap. All of them are excellent sources of iron, potassium, calcium, and
magnesium, with blackstrap molasses having the highest concentrations.
Concentrated date juice is called date syrup, it is also known as silan. It has the
consistency of honey and be used in place of honey in baked goods or in tea. Date syrup
is an great source of calcium, magnesium, iron, Vitamin A, B vitamins, and Vitamin
C. Because date syrup is pressed from dates it also has some fiber. Date syrup tastes
delicious on pancakes instead of maple syrup. It can be found in the Middle Eastern
section of some grocery stores and in health food stores. Soaked dates can also be mashed
and used in baking in place of some of the oil and sugar in recipes, or in place of prune
baby food, applesauce, or other mashed fruits in low-fat baking recipes.
Barley malt syrup is made by roasting and cooking sprouted barley. The enzymes in the
barley release a sweet, malty flavor into the cooking liquid as starches are broken down.
The mixture is drained and then cooked down into syrup. Rice syrup is made by cooking
rice and mixing it with enzymes to release sugar and then drained and cooked into syrup
like barley malt. Because barley and rice malts are made of both simple and complex
sugars it takes longer to digest and does not cause the same spike in insulin as regular
sugar.
Agave nectar is produced from several species of the agave plant, which is native to
Central America, though it is only produced commercially in Mexico. The darker the
agave nectar the stronger the caramel taste and the more iron, calcium, magnesium, and
potassium it contains, light agave nectar is very mild in taste. Agave nectar can be used to
replace honey in baked goods, tea, and because it is sweeter than sugar less can be used.
Inulin is a polysaccharide derived from plants and roots, which they use as a mechanism
to store carbohydrates. Oligofructose is the most common type of inulin used for human
consumption. Inulin and oligfructose are not digested by the human body, so they do not
cause spikes in blood sugar and insulin. They are used in low fat and low sugar foods for
mouth feel, taste, and other commercial uses, and because they are derived from plants
they are used as a fiber source as well. When consumed in large quantities inulin and
oligofructose can cause gastrointestinal discomfort.
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What’s the Deal with Stevia?
Stevia is a natural sweetener derived from the Stevia plant. The Stevia plant is a member
of the sunflower family and is native to Central and South America. It is available in the
United States and Canada as a dietary supplement in liquid extract and powder forms in
health food stores. Stevia is 300 times sweeter than sugar very little is needed. Because
it does not cause a significant rise in blood sugar levels it is gaining popularity as a sugar
substitute with people who need to watch their carbohydrate intake for dietary reasons
and for people looking to reduce sugar consumption to lose weight. High concentrations
of stevia can have a licorice like aftertaste that some people find unappealing.
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Carrot Cake
2 cups shredded carrots
¾ cup demerara or turbinado sugar
¾ cup canola oil
½ cup water
2 teaspoons vanilla extract
3 eggs
2 cups whole wheat flour (or half whole wheat and half unbleached white flour)
½ cup steel cut or quick cooking oats
1 teaspoon cinnamon
¼ teaspoon ground ginger
2 teaspoons baking powder
Stir together all ingredients in a bowl until thoroughly mixed, the batter will be a little
thick. Pour into a 9x13 pan and bake at 350°F for about 45 minutes, or until the top is
slightly brown. Makes 24 servings.
This can also be made in loaf pans or muffin cups. Egg substitute can be used in place of
eggs. Zucchini can be used in place of carrots, or use a combination of the two.
Nutrition information: 133.51 calories, 7.67 grams fat, 0.75 grams saturated fat, 26.5mg
cholesterol, 20.68 mg sodium, 14.17 grams carbohydrates, 1.81 grams fiber, 5.02 grams
sugar, 2.50 grams protein.
Tags: agave nectar, barley malt, date syrup, inulin, molasses, natural sweetener, oligofructose, rice syrup
