Sugar Swaps

This way of cooking and baking seems a bit intimidating and overwhelming… you’re right, it is! Making the switch to refined sugar free eating is a big change.

When I realized it was what I needed to feel my best, I considered these questions: Are natural ingredients accessible where I live? Is this refined sugar-free lifestyle realistic for me? Can I afford to pay a premium for natural ingredients? Do I have time to learn?

At first, I almost said no to all of it — but then I asked myself a bigger question: Is it worth it for my health?

After going back and forth for a while, I decided yes — for me, it is worth it. It may cost more money and time upfront, but I see it as an investment in feeling good now and hopefully preventing medical bills later.

Sooooo, I started small. One swap at a time. And now, it’s becoming my new normal.

One thing to note:

This is what works for me. Your version of healthy might look different, and that’s perfectly okay! 

Let’s get into the swaps! 

I recently learned that sugar in baking isn’t only for taste. Sugar retains moisture and reduces gluten development in cakes. In bread making, yeast needs a sugar source in order for the bread to rise.

Replacing cane sugar with natural sweeteners isn’t always a 1:1 swap given the roles sugar plays in baking outside of just for taste. 

I’m still learning the differences in natural sweeteners compared to white and brown sugar... I’ll continue to document as I learn! 

Coconut Sugar is my favorite! It tastes amazing, I actually prefer it over white or brown sugar. It’s made from the sap of the coconut palm tree, not the actual coconut, so it doesn’t taste coconut-y. It is comparable to brown sugar. It’s slightly drier than brown sugar, and it has a deeper caramel, molasses-y flavor. It’s darker in color so keep in mind your baked goods will appear darker in general. Generally using coconut sugar vs white/brown sugar is a 1:1 ratio, but I am still experimenting.

Maple Syrup is another great swap. It’s naturally very sweet! It’s a liquid so it’s harder to incorporate into cookies and cakes since they usually rely on sugar to help out with structure and texture. Baking with maple syrup may require reducing other liquids in your recipe or adding baking soda for balance. It’s great for making things like pie fillings and granola bars. It’s also a great swap for sweet dinner sauces like BBQ sauce. 

Honey is another natural sweetener alternative to cane sugar. It does require baking adjustments because it tastes sweeter, it is more acidic, and it contains more moisture. Since it is an acid, if you are baking with buttermilk, for example, you would need to add baking soda to cancel it out. Honey also browns faster than sugar, so using lower heat sources is recommended.

Dates can be blended into a paste, reduced into a date caramel, or chopped into bits as a sugar alternative. I like to mince dates and add them to energy balls or muffins for extra sweetness and fiber. Dates on their own are a great snack or sweet treat. I love to top them with a nut, nut butter, flaky sea salt and even dip in refined sugar free chocolate. They taste like candy! I haven’t made date caramel yet, but that is next on my list. 

Ripe Bananas are a yummy choice too! They can replace sugar in recipes while adding extra moisture, fiber, and natural sweetness. You may have to reduce other liquids in your recipes to account for the added moisture of the bananas. I love making breads and pancakes with ripe bananas!

Apple Sauce can replace sugar in breads, cakes, and muffins too. It contains a lot more moisture than sugar, so adjusting recipes is important. Applesauce is too liquid-y to substitute sugar in crispier baked goods like cookies. If you are looking to use it as an alternative, make sure to purchase unsweetened apple sauce, and check that the ingredients are clean.

Additional swaps are agave, molasses, stevia, monk fruit, etc. I haven’t work with any of these ingredients yet, and I plan to stick with the more commons one listed above for now!

There are other forms of natural sugar but these are common swaps for cane sugar in baking.