Exploring Nature's Sweetness: A Journey into Natural Sweeteners
One of the most common motivations people give for joining the Almond Cow lifestyle revolves around the desire to know all of the ingredients going into their milk, specifically their desire to eliminate unwanted additives and sugars.
With people increasingly conscious of their health and mindful of dietary choices, the quest for natural alternatives to refined sugars has gained momentum. Among these alternatives, sweeteners derived from natural sources such as honey, figs, maple syrup and others, have emerged not only as substitutes but as delicious ingredients celebrated for their unique flavors and potential health benefits.
Each of these natural sweeteners carries rich distinct tastes that enhance everything you can make in the Almond Cow, from baked goods to beverages. Whether you're seeking a touch of sweetness in your morning milk or aiming to refine your culinary skills with wholesome ingredients, understanding these natural alternatives promises to elevate both your palate and your well-being. Join us as we take a deeper dive into the nutrition behind some of these delicious, wholesome alternatives to sugar.
Honey
Honey can easily be exchanged for sugar in baking or beverages. While the smell and flavor profile are mild, you might notice subtle changes in the floral notes depending on where the bees sourced their pollen. The same can also be said for the amounts of nutrients each batch of honey contains. However, you’re likely to always find at least some of B vitamins, amino acids, and antioxidants.
If you’d like to try a recipe using honey as the main sweetener, Almond Cow’s Refreshing Honey Ginger Lemonade is just the ticket. With honey serving as the only sweetener, this summertime favorite is so delicious it might just push you off processed sugar for good!
If you’re vegan or cannot eat honey, don’t worry. There are plenty of other natural alternatives to sugar to choose from.
Dates
Sourced from the date palm tree, dates are packed with healthy nutrients, including fiber, B vitamins, copper, manganese, iron, phosphorus, folate, zinc, and selenium! They also contain beta-d-glucan, a fiber that keeps blood sugar levels even, and protects against free radicals.
We love dates at Almond Cow because you add them to just about everything for an extra kick of sweetness without a large impact on flavor. Try grabbing a pack of our Almonds ‘n’ Dates Milk Medley and using them as your next batch of almond milk. After one sip you won’t want to make milk without adding dates again!
You can use fresh or dried dates but most recipes, like Almond Cow’s, will refer to dried dates, as they last longer in storage and contain less water. Make sure to always chop and pit your dates before using in the Almond Cow. Store unused dried dates at room temperature in a dark, dry place for up to two months, in the fridge for up to six months, or in the freezer for up to one year.
Monk Fruit
Monk fruit is sold in two different forms. You can find whole monk fruit, or monk fruit powder, otherwise known as monk fruit extract or monk fruit sugar. Be sure to read the labels if you’re buying the powdered or extract form, to ensure that there are no any additives, and that what you’re buying is 100% monk fruit.
Monk fruit contains antioxidants called mogrosides, which have anti-inflammatory properties and may offer additional health benefits beyond sweetness. This natural alternative to sugar is incredibly diverse, and can be used in baking, cooking, and in beverages, substituting sugar so easily you likely won’t be able to tell the difference. It’s important to taste test monk fruit however, because the sweetness of a certain amount of monk fruit isn’t an exact swap for the same amount of sugar.
When you’re ready to see if you can taste the difference between processed sugar and monk fruit sugar, Almond Cow’s Fluffy Vegan Strawberry Shortcake recipe is an excellent place to start!
Maple Syrup
Maple syrup is harvested year-round from the sap of maple trees. When done correctly, this does not harm the tree, so the process has minimal environmental impact.
Unlike granulated sugar, which is devoid of nutrients, maple syrup contains small amounts of minerals such as manganese, zinc, and calcium. While these amounts are not significant in small servings, they contribute to the syrup's overall nutritional profile. It also has a lower glycemic index than sugar, which helps maintain stable energy levels and reduce insulin spikes.
Maple syrup has a distinct nutty flavor that adds interest to recipes you can’t find with other ingredients. See if you can taste the difference in our recipe for Almond Cow’s 4th of July Tart, where maple syrup serves as the only sweetener.
Coconut or Palm Sugar
Often confused due to their similar appearance and natural origins, palm sugar and coconut sugar are actually derived from different palm trees. They’re harvested differently, and have their own distinct characteristics.
Palm sugar is derived from the sap of various palm trees, such as the sugar palm or the date palm. The sap is collected, boiled down, and then solidified into blocks or granules. The color can vary from light to dark brown, depending on the tree and harvesting method, and the flavor has notes of caramel and butterscotch.
On the other hand, coconut sugar comes exclusively from coconut palm trees. Not surprisingly, it has a hint of coconut flavor, with mild notes of caramel. Coconut sugar comes from the tree sap. Once harvested, the sap is heated until the water evaporates. The remaining thick syrup is then solidified into blocks or granules.
Both sugars contain a few antioxidants and minerals, and therefore can be useful alternatives for white or refined sugar. However, the exact nutritional value can vary given the tree species, harvesting methods, and even the region the plants are grown. Be sure to check the product nutrition labels for more exact health information.
Bananas
This yellow fruit is high in fiber, as well as B6, C, and A vitamins. Depending on their use, the flavor is usually mild enough that they let the other ingredients shine, making them a great sugar alternative for drinks, smoothies, and even baking.
Bananas also have a lower glycemic index compared to white sugar, which means they cause a slower rise in blood sugar levels after consumption. This is beneficial for maintaining steady energy levels and reducing the risk of insulin resistance.
Try using bananas as a sweetener for yourself in our Gluten-Free Cranberry Oat Donuts recipe.
If you’ve ever asked yourself “What can I use instead of sugar?” try incorporating these alternatives into your diet. Not only will you reduce your intake of processed sugars but also enrich your meals with the unique tastes and benefits of natural ingredients. Whether you're baking, cooking, or simply sweetening your morning coffee, these options provide a healthier and more flavorful alternative.
Have you used any of the suggested sugar alternatives above? Which one was your favorite natural sweetener? Let us know in the comments!
