Exploring Natural Sweeteners | Gimme Some Sugar (Part 2)

Honey: Nature’s Sweetener with a Caloric Punch

Honey is a natural and popular sweetener, but did you know that just one tablespoon of honey contains 64 calories? While it has a lower glycemic index (GI) than many other sweeteners, it’s still something to watch if you’re counting calories or managing your blood sugar. Though it’s on the lower end of the glycemic scale, honey’s caloric content can add up quickly, so it’s essential to use it in moderation.

Monk Fruit: The Zero-Calorie Wonder

Monk fruit has become a popular alternative to traditional sweeteners, especially in the vegan community. Derived from a small green melon, it’s often used to make monk fruit sweeteners, which are zero on the glycemic index and contain no calories. This makes it an excellent choice if you’re looking for something natural and calorie-free to add to your food. Monk fruit sweetener is a fantastic option for those who are mindful of blood sugar or calorie intake while still wanting to enjoy sweetness.

Dates: Nature’s Nutritionally Dense Sweetener

Dates are another wonderful natural sweetener that many plant-based eaters love. Whether you’re blending them into a paste or using them whole in smoothies, dates pack a nutritional punch. Just one date contains around 65 calories, which makes them energy-dense but also rich in fiber and nutrients. Their glycemic index is low at 42, making them a good option for those monitoring blood sugar. But because of their caloric density, you’ll want to be mindful of portion sizes when using them in recipes.

Unsweetened Applesauce: A Versatile Baking Substitute

If you’re looking for an egg replacer or a way to reduce sugar in your baked goods, unsweetened applesauce is a great option. One cup contains 103 calories, and its glycemic index is low at 35. The beauty of unsweetened applesauce is that it adds moisture and structure to recipes without imparting much flavor. This makes it ideal for things like sweet potato pancakes or pumpkin bread. It’s a simple, whole-food way to replace sugar and eggs in many plant-based recipes.

Other Puréed Fruits: A Sweet and Nutritious Option

Bananas, prunes, and other puréed fruits can also be used as natural sweeteners in your cooking and baking. Not only do they add sweetness, but they also provide beneficial fiber for digestive health. Keep in mind the caloric content of these fruits if you’re watching your intake, but overall, they offer a nutrient-rich alternative to processed sugars.

Sweetened Applesauce: A Sugary Twist

Unlike its unsweetened counterpart, sweetened applesauce contains added sugars, resulting in more calories. The exact glycemic index is tricky to pin down, but it seems to hover around 38. However, given the added sugars, you might expect the glycemic index to be a bit higher, which raises questions about the accuracy of some sources. It’s a reminder to always check labels and be mindful of added sugars when choosing your ingredients.

Expanding Your Sweetening Options

In conclusion, we don’t always have to reach for refined sugar or agave when looking to add sweetness to our foods. There are plenty of healthier, more natural options available that not only add flavor but also offer nutritional benefits. Whether you prefer dates, monk fruit, or unsweetened applesauce, each has a unique role in your plant-based kitchen.

I’d love to hear from you—what are your favorite natural sweeteners? Let me know in the comments or chat if you’ve experimented with these or others in your recipes!