The Most Nutritious Sweeteners
By
Raise your hand if you ever feel overwhelmed and confused about which sweeteners/sugars are the best to use in your treats?
Uh-huh…me too. There are dozens of different sweeteners out there and all kinds of arguments trying to convince you to eat one over the other.
While I’m certainly no sweetener expert (although I do consider myself an expert taste tester of all things sweet and sweeter), I will share with you what I’ve learned through the past few years of researching.
Better Sweeteners (in no particular order)
Sucanat/Rapadura – “Dehydrated Cane Sugar Juice”
This is by far my favorite sugar to bake with. It is processed in the traditional way that people of India have used for thousands of years and leaves most of the minerals intact. It substitutes one for one in recipes that call for sugar and has a delicious, rich flavor.
Rapadura is a brand name for Sucanat, so in general I find that Sucanat costs a bit less. Be very careful to buy Organic Sucanat however, as some ‘regular sucanat’ brands I’ve seen are NOT dehydrated cane sugar juice…but some form of processed sugar with molasses added back in making it MUCH less nutritious.
Raw Honey
If you can find raw honey from a local bee keeper, go for it! Raw honey (honey that has not been heated over 117° to kill healthy bacteria) contains many nutrients and digestive enzymes.
Raw honey is a wonderful addition to buttered toast or granola. Honey is also wonderful to bake with (although then of course, it won’t be raw anymore). If a recipe calls for one cup of sugar, I usually substitute 1/2-2/3 cup of honey.
Mmm…I love maple syrup! I never bake with it, but find it works wonderfully in liquid recipes like Strawberry Milkshakes, Smoothies, Warm Vanilla Soother, Creamy Orange Cooler, etc. Oh, and it’s great on Pancakes and Waffles too!
Because real maple syrup is kinda pricey, I am the designated syrup pourer on pancakes…otherwise we’d have a lot of this “Liquid Gold” wasted all over our pancake plates.
Organic Grade B Maple Syrup is better than Grade A as more nutrients are present. Plus, non-organic maple syrups may contain formaldehyde or other synthetic defoamers.
“Mom, can I please have some more formaldehyde on my pancake?” I don’t think so.
Molasses is the “waste product” that comes from the production of refined sugar. It is rich in many minerals. I don’t use molasses much for baking, except in recipes such as Molasses Cookies. Mmm!
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This is by no means an exhaustive list of “healthy sugars”…these are simply my favorites and the sugars I’m most familiar with. Feel free to add your suggestions in the comments section if you have researched and know of a great sugar to try!
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Sweeteners to Avoid
Refined Sugars
Unfortunately even many organic sugars (turbinado, raw, natural) are quite refined and contain very few nutrients. I use these occasionally because AT LEAST they are (unbleached, organic, a little less refined) and better than…
White Sugar
This sugar is so refined that there are no nutrients left in it whatsoever. It is also usually bleached to make it prettier. Because it is not sugar in its whole form…it has a dramatic effect on blood sugar levels in the body. I can actually feel the effect white sugar has on my body (can you?!).
But, if you have a choice between the two, choose regular sugar over…
High Fructose Corn Syrup
Dr. Mercola can explain why High Fructose Corn Syrup should be avoided way better than I can! Read his professional information on the subject…
Agave Nectar
While I used to believe that Agave Nectar was a healthy substitute for sugar, it seems I should have done my homework more thoroughly. Agave Nectar should usually be avoided as apparently, it is almost worse than High Fructose Corn Syrup.
By the way, I think I’ve changed any recipes I have here on my site that included agave nectar as an ingredient…but in case you find it anywhere, please let me know so I can edit it!
Artificial Sweeteners
Ooh, I can’t say enough about fake sugar!!! Please don’t make the mistake of believing that you are eating/drinking healthier if you avoid sugar but use aspertame, splenda, or whatever the latest “fake sugar” is out there. They are worse than good ol’ refined sugar and can cause so many long term health problems. I have reasons to be passionate about this subject…so if you want to picture me down on the floor grabbing your feet begging you to avoid these…that truly is what I’m doing right now. You can read more information about aspertame here…and more than you want to know about artificial sweeteners here. I believe these testimonials may say more than I ever could.
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I’d love for you to share your experiences, thoughts on this subject, and favorite sugar choices with us!
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I also have a question about honey. I recently purchased my first raw honey and it is much creamier and more solid (I can’t just pour it out) than the honey I used to buy. Your picture of honey at the top of this post looks more like the honey I used to buy and I am wondering if that is raw and where you purchased it. Thanks!
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Laura Reply:
February 20th, 2011 at 2:21 pm
I’ve bought raw honey from different sources, and sometimes it’s runny (like what’s pictured) and sometimes it’s more like a spread. I don’t really know why some honey is like that…aside from the fact that it has crystalized a little bit. Very interesting!
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This is awful bossy of me but can you do some research on coconut sugar and let me know your thoughts. I ordered some with my Azure Standard order last week and have been enjoying it in my coffee. It also made fantastic waffles. Thanks!
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Laura Reply:
February 20th, 2011 at 2:22 pm
I’ve got this on my “list” (others have asked the same), but no promises on when this research will be done and posted about!! It sounds really yummy!
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Laura Reply:
March 12th, 2011 at 9:10 am
I didn’t find much about coconut sugar, at least from any sources I know I can count on to give me accurate information. From the description on the Azure site, it seems to be pretty good. One source I found said, “The coconut palm sugar found in Thai markets generally are not 100% pure coconut palm sugar, but is blended with white cane sugar and also malt sugar” – so you’ll want to be sure what you find is PURE and not mixed with white sugar or malt sugar.
Otherwise…I guess I still don’t know. It SEEMS like a good choice?? :)
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Jennifer Reply:
September 29th, 2011 at 10:19 am
The only thing negative I’ve read about coconut sugar is that it’s
non-sustainable. In order to produce it, the flowers have to be cut
from the palm, thus preventing it from bearing fruit. I found several
good descriptions of why this is a poor choice, particularly for those
of us who use coconut oil and coconut flour. There is a well-
written article on the subject onthe Tropical Traditions website.
(They no longer sell coconut sugar).
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What are your thoughts on honey granules?
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Laura Reply:
February 20th, 2011 at 2:25 pm
I haven’t researched them, so I’m not sure. If they are ONLY made of honey and nothing else, I can’t imagine why they’d be bad for you.
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I know someone who highly recommends granulated fructose as a sweetener alternative over anything else because it is has a low glycemic index. Any thoughts on that?
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Laura Reply:
March 12th, 2011 at 9:12 am
Unfortunately, I have to disagree that granulated fructose is a better option than regular sugar. Fruit sugar is just about as “bad” as regular white sugar as far as how it effects our body and insuline levels. I used to use it a lot, and it bakes very nicely…so I wish I could recommend it…but I really stick with Sucanat now for baking.
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Tell me your thoughts on Stevia??
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Laura Reply:
March 12th, 2011 at 9:08 am
Stevia is a healthy sweetener as far as I have understood. I just don’t prefer it…I find it bitter, unfortunately.
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bluekitteh Reply:
September 28th, 2011 at 10:34 pm
I have to agree that Stevia has a potent nasty after taste
no matter how little you use.
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Leah Reply:
January 15th, 2012 at 7:21 pm
i’ve heard that using too much stevia can actually be toxic–i dont’ remember where i read that, but it was the number one reason i was against using it. i did end up trying it and had a reaction to it anyway, so it’s out for me! but do a little more research on the toxicity?
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I used to be all for agave nectar too… have since done my homework as well. gross.
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how good is crystallized cane juice.
thanks.
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Laura Reply:
March 12th, 2011 at 9:13 am
A little better than “regular white sugar”…but not as nutritious as Sucanat or Rapadura (dehydrated cane juice).
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Kori Reply:
March 14th, 2011 at 2:19 pm
what about “evaporated” cane juice? Goofy all of the names for products.
I’m working on my next Azure order. They have “evaporated cane juice
crystals”
https://www.azurestandard.com/shop/product/3721/
and now even coconut nectar, coconut crystals and coconut sugar
crystals – are you familiar with any of those?
:-)
Kori
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Laura Reply:
April 11th, 2011 at 3:50 pm
Evaporated cane juice seems to be another name for “organic sugar crystals” from what I’ve noticed about them. They are quite different from sucanat, which is DEHYDRATED sugar cane (so confusing!). Evaporated cane juice does not retain as many nutrients as dehydrated.
I’ve not researched the coconut sugars. Interesting!
Linda Reply:
April 12th, 2011 at 8:04 am
wow, I just noticed I got evaporated cane sugar. Hmm..well, I
recently purchased the sucanat so now I can replace the other sugar.
Crystal Reply:
April 12th, 2011 at 8:37 am
I buy Rapunzel Organic Whole Cane Sugar. This: http://www.amazon.com/Rapunzel-Organic-Whole-24-Ounce-Packages/dp/B001E5DZIO/ref=pd_sbs_gro_1
In the description on Amazon it says evaporated cane juice, but it is the same as what comes in the box (the link Laura has above). It is Rapadura. The description on the back on he package says that the sugar is dried. The wording is confusing! I will have to see how the cost compares to the sucanat. I really love this sugar though! :)
I am shocked about the agave thing…crazy…what about raw agave??? is there a difference??
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Laura Reply:
March 12th, 2011 at 9:13 am
Maybe a little bit. :( Frustrating, huh?
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Kenan Reply:
April 28th, 2011 at 8:38 pm
Do you know how to substitute sucanat for agave. I have found a recipe that I want to try but it calls for agave and I am not sure what the right measurements might be. Thanks!
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Laura@HeavenlyHomemakers Reply:
May 11th, 2011 at 7:08 am
I’d probably try just subbing it one for one to see how that works. Hard for me to tell you exactly without looking at the recipe, so hopefully I’m not telling you wrong on this one!
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The use of formaldehyde in maple syrup production has been illegal for years. Also, most producers do not use chemical defoamers, but use butter or other oil as a “defoamer” to prevent boiling over. We live in Southern Ontario where maple syrup is produced (we are actually going on a sugar bush tour with our kids tomorrow!) and I cannot justify paying twice as much for certified organic syrup when I know our local product is just as purely natural.
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Do you use sucanat for everything in place of white and brown sugar? What if a recipe calls for white and brown sugar, would you use sucanat for both measurements? I’m guessing evaporated and dehydrated are not the same thing.
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Cheri Reply:
March 22nd, 2011 at 12:11 am
I guess you don’t have to really answer. I just reread your post and
it answers my question. Except for the both measurements part.
Silly me :)
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Laura Reply:
April 11th, 2011 at 3:25 pm
Here’s a post I wrote explaining measurement adaptations! http://heavenlyhomemakers.com/how-to-adapt-a-recipe-to-make-it-healthier
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Gina Reply:
April 18th, 2012 at 10:23 am
If you can get your hands on Honey Granules (brand, not product), i keep hearing that it is the best substitute for white sugar, from the perspective of color and flavor, without compromising nutritional value. Unfortunately, the only place i know of to find them is the Bread Beckers, out of Woodstock, GA.
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I order from a local co-op and they had this great explanation some popular sugars. You can take a look here: http://www.bulknaturalfoods.com/rapadura-organic-whole-cane-sugar.html.
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Charlotte Reply:
November 1st, 2011 at 11:47 am
Now I’m confused. The information on the link above says that Sucanant is NOT the same as Rapadura. Help!!!
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Laura Reply:
November 1st, 2011 at 7:16 pm
My guess is that the information in that link is older (outdated) information. Sucanat used to be processed differently than rapadura, making rapadura a healthier choice. Now, sucanat is being processed just like rapadura – deyhdrated cane sugar juice. SO, basically they are the same thing – Rapadura is a name brand version of sucanat. Hope that helps and isn’t MORE confusing!
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About raw honey: do NOT trust the raw honey you buy in grocery stores! The big yellow can you buy in stores like Safeway? In all likelihood it comes from China (even if other countries are listed; China got wise and started shipping through other countries to hide the real source)and in many cases they adulterate the honey with high fructose corn syrup. Make sure you know the people you buy your honey from. Buy local!
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Hey Laura,
Do you know if Turbinado (sp?) is good to use? Healthier? I’m bought my 1 box of Sucurant but I don’t like the smell… it bothers me ;). Anyways, I was wondering what you know about this. Thanks
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Laura Reply:
July 21st, 2011 at 7:17 am
It’s healthier than regular white sugar, but still a little more processed then sucanat. So…I use raw sugar or turbinado guilt free every once in a while, knowing that at least it’s better than regular sugar, but if at all possible, I use sucanat (or maple syrup).
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how do you store 50lbs of sucanat?
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Laura Reply:
August 13th, 2011 at 2:00 pm
I store it in big tupperware type containers.
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So pretty much the only thing my hubby will drink is kool-aid. I have been looking for a way to make it without white sugar (even though he brought me home two bags of white sugar from sam’s the other day!) Would Sucanat work for that? Thanks!
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Laura Reply:
August 13th, 2011 at 2:01 pm
It might work – I think it would make the kool-aid flavors kind of funky though. Maybe try using organic EVAPORATED cane sugar, which is at least better than white sugar, but tastes pretty much like white sugar as the molasses has been removed.
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Ok, so amongst all of the various confusing options what do you think about muscovado, Lo han, and pure glucose?
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Laura Reply:
August 10th, 2011 at 1:49 pm
Muscovado I feel good about – glucose I haven’t studied up on.
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Anyone know anything about xylitol? You’ve most likely seen it in trident gum. I went to see an herbalist and her recommended it because it doesn’t affect your blood sugar. Laura, how do you research these things, where do you look?
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Laura Reply:
August 13th, 2011 at 2:03 pm
I typically look it up on the Dr. Mercola website, as he is someone who I trust to do good research on these things. I was suprised to see that he uses xylitol, so it must be a pretty good choice! Here’s his article: http://blogs.mercola.com/sites/vitalvotes/archive/2009/05/29/Why-I-Use-Xylitol.aspx
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Kathy Feusse Reply:
September 18th, 2011 at 1:48 pm
Laura, I have heard good and bad about Dr. Mercola, so I was surprised to hear that you trust him. Ccan you share with me what other sources you consult to base your decisions on? I LOVE all of the recipes you share and all of the information too…thanks for ALL you do to help all of our families get and stay healthy.
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Laura Reply:
September 21st, 2011 at 2:15 pm
I often resource Weston Price Foundation for answers, then just search around the internet to see what else I can find. Someone recently sent me this article which I found interesting: http://health.yahoo.net/rodale/RH/the-4-best-and-3-worst-sweeteners-to-have-in-your-kitchen#.Tnn07mlNjhI.email
What about Brown Rice Syrup? Alicia Silverstone loves it in her book ‘The Kind Diet’
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Laura Reply:
August 17th, 2011 at 2:37 pm
I’ve not found much in my (limited amount of) research of brown rice syrup to tell me that it’s bad – I know that it is at least way better than white sugar! I’m going to try to learn more about this as an option. :)
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Sarah Reply:
August 17th, 2011 at 7:05 pm
I love Brown Rice Syrup :) It has a great almost caramel like flavor
I use it in my granola and it adds a special something! From what
I have read as well is seems to be a good option.
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I would like to offer a suggestion for less syrup waste form those boys. :) We use little dessert cups for dipping our bites of pancakes/waffles/etc. into instead of pouring it on. I think it allows us to ration it out better. Each person is allowed their portion and if they use it all up on their first two pancakes and don’t have any left for their fifteenth :) then that is their decision. It helps to teach moderation and self-control. For really small children there are tiny little cups that hold up to 2 TBS of fluids (we also use these for training babes to drink from a real cup with no “sippy-lid”). But for older ones who will eat more and don’t want to continually refill their tiny cups (not to mention their “bite-sized” pieces are generally too big to fit into the tiny cups anyway) we use the desert cups. I believe they are one-cup serving size. You can use your own judgement for how full they need to be. :) HTH someone with the syrup-covered-plate-after-pancakes problem. Cheers.
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Enjoyed reading your post on sweeteners. What type of sweetener would you recommened for someone who is Diabetic? I was told that Agave Nector was good, but after reading your post, I’m not sure.
Thanks for any advice.
Warmly,
Heidi
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Laura Reply:
September 11th, 2011 at 4:04 pm
Maybe stevia or xylitol?
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Hey Laura!
The article on Agave Nectar is not working. Would you be able to fix that or maybe post it as a reply? Thank you :)
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Laura Reply:
September 11th, 2011 at 4:05 pm
I’ll go fix it, but in the meantime, here you go! http://www.huffingtonpost.com/dr-mercola/agave-this-sweetener-is-f_b_537936.html
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What do you think about sorghum? I have been trying to find a good replacement for the corn syrup in pecan pie. Thanks!
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Laura Reply:
September 27th, 2011 at 10:18 am
I think that should be okay. I haven’t researched sorghum much to know details about it.
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What about Evaporated cane sugar juice? I found some at Costco and didn’t know if it was the same as Dehydrated cane sugar juice.
Thanks!
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Laura Reply:
November 27th, 2011 at 2:18 pm
Tricky question! :) Most of the evaporated cane sugar juice I’ve seen is different from dehydrated cane sugar juice. Evap is usually white(ish) in color and looks sort of like raw, organic sugar. DEHYDRATED cane sugar is usually a little more course and brown in color – it is better for you.
BUT, Rapunzel carries a brand of Evaporated cane sugar juice that LOOKS and acts like Dehydrated…and this one I feel is okay to use.
So, there is your long and slightly complicated answer. Not sure if that’s helpful or not. :)
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I have not tried sucanat but I buy organic sugar, raw honey, Truvia (your thought on that?)and I have tried xylitol, etc. but we use stevia for sweetening our beverages. I agree there is a nasty taste with most stevia but we use NOW brand stevia glycerite, and I am careful not to use too much. I buy mine online through iherb.com and they discount every order and over a certain purchase amount, shipping is free. You can use a code (TIQ463) for $5 off your first order. I have ordered supplements and stevia from them for years. About the sucanat for powdered sugar, would it need some organic cornstarch added and if so, how much? Thanks for everything you do and for sharing your knowledge with us!
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What about demara sugar? Have you ever used it?
Interesting about agave nectar – I bought my first bottle this weekend. hmmmmm!
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Laura Reply:
December 19th, 2011 at 2:21 pm
I haven’t used it, but it is my understanding that it has fewer nutrients than sucanat.
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I have just gone through chemotherapy, and have for most of my adult life, have eaten mostly correct. While talking to my oncologist about foods, she said sucanat is likely the product that will come out shining, while most of the other forms of a sugar substitutes will end up showing us as not as good. Sucanat is less processed than other sugar substitutes, and is more healthy than most others as well. Coconut Sugar is a new product to our section of the world, anyway, and there is little available out there to learn about it.
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Ok, so I was reading your post on White chocolate chips, and I got to thinking, I really don’t want the refined sugar, and you sat that the sucanat has a strong flavor, so I don’t necessarily want to use that. I got to thinking that there has to be a way to use honey to sweeten these. But regular honey is too liquid-y. So I got to thinking about the crystalized honey that forms when you don’t stir it frequently. What about honey crystals? I did a google search and came up with this stuff: http://www.mamahealthy.com/organic-honey-crystals
I am wondering if you experimented with Honey Crystals at all? Or have any thoughts on it?
Thanks!
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I am trying to find information about Zulka. It is supposbly pure cain sugar sold at most wal-marts and on Amazon. Can anyone tell me if this is a good brand to buy?
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Hi Laura,
A long time ago I read that maple syrup was better for you so I started using it instead of syrup. Now I’ve learned that Grade A is better than B. I price checked it and I want to stick with A. Is there any health benefits to A though? I’m beginning to think I should use B or not use maple syrup. Your advice is appreciated.
Thank you,
Melissa
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Melissa Reply:
May 13th, 2012 at 8:55 am
I meant B is better than A.
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