The Six Best Sugar Alternatives

Sugar’s effect on neuropeptide Y can cause bingeing, while its GI of 64 may lead to insulin resistance,

pancreatic problems and inflammation. Moreover, sugar raises LDL cholesterol and reduces HDL, so

increasing heart disease risk; other sugar-linked problems include weight gain, Alzheimer’s disease and

some cancers. Less processed sugars have fewer negative health impacts, and possibly some positive

benefits.

Coconut nectarThis is tapped from the blossoms’ sap with bamboo pipes, then evaporated to form syrup; coconut sugar

is crystallised nectar. Both have a much lower GI - 35 - than cane sugar, but similar sweetness, plus

they’re rich in amino acids, minerals, and B-group vitamins. Coconut nectar has twice the iron, four

times the magnesium, and over 10 times the zinc of brown sugar. Coconut sugar is the world’s most

sustainable sweetener, says the US Food & Agriculture Organisation, using less than one-fifth of the

soil’s nutrients and water compared to sugar cane, and producing up to 75 percent more sugar per

hectare.

SteviaThis plant-derived phytochemical (from Stevia rebaudiana) contains zero kilojoules, carbohydrates and

GI, doesn’t interfere with insulin, controls blood sugar, cholesterol and possibly blood pressure, while

offering the same satiety as sugar. Available as tablets, powder and liquid, stevia has a long shelf life, is

heat-tolerant and doesn’t ferment. It contains antioxidant compounds — triterpenes, flavonoids,

tannins, glycoside compounds, and kaempferol, which the American Journal of Epidemiology suggests

may reduce pancreatic cancer risk. Another, chlorgenic acid, reduces enzymatic conversion of glycogen

to glucose. Stevia is very sweet, with one teaspoon equating to one cup of sugar. I find you need about a

tablespoon in a cake.

RapaduraThis is pure sugar cane juice, evaporated over low heat: all nutrients are retained as it’s not bleached or

refined, and it providess potassium, magnesium, calcium, phosphorus, iron, and up to 1200IU vitamin A

per 100g.

Brown rice syrupBrown rice flour is cooked with dried barley malt, which contains enzymes that break the starch down

into a sugary liquid which is strained and cooked to form syrup with a pleasant butterscotch flavour,

about half as sweet as white sugar, and a GI of 25-35. Its 50 percent complex-carbohydrate content

breaks down slowly, causing less dramatic blood glucose spikes. Small amounts of vitamins A and C,

calcium, iron and potassium are present. As it contains mostly glucose and no fructose, it’s suitable for

the FODMAP diet.

Agave syrupProduced from the agave plant, this — contrary to popular belief — is not a whole food, but actually

highly refined because it’s extracted, filtered, heated, and hydrolysed.

Moreover, agave’s fructose content (90 percent) is significantly higher than that of the contentious high

fructose corn syrup (55 percent), so it’s definitely unsuitable for the FODMAP diet. High fructose intake

is linked to abdominal weight gain, increased triglycerides, heart disease, and possibly insulin resistance.

However, it has a low GI of 30, and contains trace amounts of iron, calcium, potassium and magnesium.

Maple syrupThe sap of the maple tree, maple syrup has the same GI as sugar. It contains zinc, iron, manganese and

potassium, vitamins B6 and C. While its fructose content is lower than agave, it isn’t optimal for the

FODMAP diet.

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