SWIHA Blog

Naturally Sweet: A Guide to White Sugar Alternatives for Baking

Posted by Taylor Jablonowski on 6/13/19 3:00 PM

Holistic-Nutrition-SWIHA-Blog-6-13

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.

Happy, healthy baking! If you’re interested in learning more about delicious and nutritious ways to improve your diet, check out these upcoming classes at SWIHA:

June 18, 6-9PM: EV 022 Whole Food Baking - Regular & Gluten Free Pie

July 23, 6-9PM: EV 024: Nutrition - Asian Raw Food Cuisine

July 30, 6-9PM: EV 025: Nutrition - Italian Raw Food Cuisine

Study Holistic Nutrition

Topics: Holistic Nutrition, Natural Lifestyle, Conscious Eating, Eating Healthy, Holistic Recipes

Brian M

About the Author Taylor Jablonowski

Taylor Jablonowski is SWIHA’s Marketing Specialist and a momma to a one-year-old boy named Arlo. When she's not working to make the Healing Arts accessible to everyone, you'll probably find her somewhere in the woods with her feet in a river.

Taylor Jablonowski

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