SWIHA Blog

Many health-conscious eaters seek to eliminate most added sugars from their diet. However, sometimes you need a sweet treat! Today, we’ll be looking at substitutes for refined, white sugar and how to use them in baked goods.

Liquid Sweeteners:

When using a liquid sugar substitute, be sure to decrease the liquid in the recipe by 3-4 tablespoons.

Honey:

¾ Cup = 1 Cup of Sugar

• Reduce cooking temperature by 25-degrees.
• Add ¼ teaspoon of baking soda to the recipe.

Maple Syrup:

¾ Cup = 1 Cup of Sugar

• Reduce cooking temperature by 25-degrees.
• Great for muffins & breads; will yield softer cookies.

Agave Nectar:

⅔ Cup = 1 Cup of Sugar

• Reduce cooking temperature by 25-degrees.
• Mix with liquids or fats first or an oily layer may form.

Brown Rice Syrup:

1 ¼ Cup = 1 Cup Sugar

• Will yield crispier baked goods.
• Perfect for granola bars & breads.
  
  

Fruit:

Fruit naturally has its own sugar content and adds extra fiber, minerals & vitamins to your baked goods.

Applesauce:

1 Cup = 1 Cup Sugar

• Reduce or remove other oils from recipe.
• Great for muffins & breads; will yield soft cookies.

Bananas:

1 Banana = 1 Cup of Sugar

• Use an extra-ripe banana for optimal sweetness.
• Puree with a tablespoon of water before adding.

Figs:

8oz = 1 Cup of Sugar

• Soak figs in water for 20-30 minutes and puree.
• Reduce or remove other oils from recipe.
  
  

Granulated Sugars:

Most granulated alternative sugars have a similar nutritional profile to white sugar, but a lower glycemic index.

Coconut Sugar:

1 Cup = 1 Cup of Sugar

• Baked goods will appear more porous.
• Dissolve in liquids for five minutes before mixing.

Date Sugar:

1 Cup = 1 Cup of Sugar

• Soften the sugar with heat (stove or microwave) before mixing.
• Will not dissolve completely, may be slightly grainy.

Turbinado Sugar

1 Cup = 1 Cup of Sugar

• Best as a brown sugar substitute.
• Doesn’t melt, retains a crunchy texture.