08 May Add Sweetness without Sugar
It’s possible to add sweetness without sugar to your recipes, here’s some tips!
We look at low fructose vegetables and fruits (yay), some safe sugar substitutes and other spices and flavours. It was noted that even substitutes should be used in moderation.
Low-fructose fruit: Kiwi Fruit, grapefruit, honeydew melon, blueberries and raspberries.
Medium-fructose fruit: mandarins, plums, peaches, strawberries and oranges
High-fructose fruit: grapes, cherries, apples, mangoes and bananas
Safe Sugar Substitutes
Sarah Wilson from ‘I Quit Sugar’ shared a blog about sugar substitutes here and goes on to talk about the following:
This guide displays the fructose content of popular sugar substitutes.
- Sucrose is also known as white table sugar, brown sugar, raw sugar and rapadura sugar. It contains 50% fructose and 50% glucose.
- Agave is a sugar substitute made from the same Mexican succulent that tequila is made from. It contains roughly 90% fructose – higher than sucrose! Look out for it in “health” bars and chocolate.
- Coconut sugar/nectar/syrup: You’ll often find one of these variations of coconut sugar in many health food products. Unfortunately it contains anywhere between 38% – 48.5% fructose, which is almost the same amount found in sucrose.
- Honey: Whether it’s raw or organic doesn’t matter when it comes to fructose content. Honey contains 40% fructose, which is only 10% less than sucrose.
- Maple syrup is often used as a healthier sugar alternative. Unlike other sugar substitutes it does have some health benefits but still contains up to 40% fructose.
- Dates are often used to sweeten “sugar-free” recipes, but they contain roughly 30% fructose. Plus they often need to be used in large quantities to get the same sweetness.
- Rice malt syrup is made from fermented cooked rice. It’s a blend of complex carbohydrates, maltose and glucose. It’s 100% fructose free. It is our preferred sweetener of choice.
- Stevia is a plant-based sweetener. It’s completely fructose free and 300 times sweeter than sugar. It’s great in recipes where you want to add a little sweetness, but avoid using it in large quantities as it can have a bitter aftertaste.
There is plenty of hints, tips and inspiration available in my recipe ebook ‘Zest for Living’ available to purchase here. So remember add sweetness without sugar!