Finding sweeteners that are healthy and vegan is not as hard as you think! Mother nature provides a variety of naturally sweet fruits and herbs that are nutritious for those avoiding animal products for ethical reasons or otherwise. In this article, we shall see the top 5 healthiest vegan natural sweeteners to start using now!
Top 5 Healthiest Vegan Natural Sweeteners to Try Now
Reducing white sugar can be a challenge for all of us. But once you try out natural sweeteners that have reduced calories, are lower in fructose and satisfy your sweet tooth, you can feel like you’ve hit a jackpot!
Below is a list of the top 5 healthiest vegan natural sweeteners that are great alternatives to white sugar:
1. Stevia
Did you know that stevia, which is a now mainstream alternative sweetener, is extracted from the leaves of the stevia plant also known as Stevia rebaudiana?
In various parts of the world, dried and ground stevia leaves have been used to sweeten food as well as an important ingredient in medicine. In South America, it has been grown for its sweetness and medicinal uses.
Stevia contains many compounds, such as stevioside and rebaudioside, that make it, gram for gram, even hundreds of times sweeter than sugar.
This natural zero calorie sweetener is also beneficial for lowering high blood pressure and high blood sugar levels as well.
Studies show that stevia may help lower high blood pressure in individuals with hypertension (source).
Research has also shown that those with diabetes or insulin resistance may take stevia as a healthier sugar alternative (source).
You can find stevia in various forms including dried leaf powder, pills, and liquid form.
SweetLeaf Sweet Drops Liquid Stevia Sweetener, Stevia Clear, 4 oz
2. Dates Syrup
Date syrup is one of the healthiest natural sweeteners. It can even be made right at home and you need only two ingredients: dates and water!
How to Make Dates Syrup
Dates syrup is also known as Silan in various parts of the world, as well as dates nectar and dates honey. Here’s how to make it easily at home:
What you need
- 1 pound pitted & chopped Medjool dates (where to get it)
- About 6 cups or more of water
Directions
- Soak 1 pound of pitted and chopped Medjool dates in a bowl filled with very hot water for 20-30 minutes to soften up.
- When the time is up, drain the liquid from the dates then add it to a pot with about 6 cups of water or enough to cover the dates completely.
- Bring it to a soft boil then reduce heat and simmer on low for an hour, stirring occasionally.
- Allow the mixture to cool completely then strain using a cheese cloth.
- Once strained, add it to the pot again and simmer over medium low heat till it reduces to a thicker richer and sweeter liquid.
- Cool it down then pour into a clean airtight jar and store in a cool dry place such as the refrigerator.
- Use in place of sugar!
Dates contain an excellent nutrient profile and are high in antioxidants. 100 grams of Medjool dates contain these nutrients (source):
- Calories: 277
- Carbs: 75 grams
- Copper: 40% DV
- Fiber: 7 grams
- Iron: 5% of the Daily Value
- Magnesium: 13% of the Daily Value
- Manganese: 13% of the Daily Value
- Potassium: 15% of the Daily Value
- Protein: 2 grams
- Vitamin B6: 15% of the Daily Value
They also contain zinc, calcium and Vitamin A & C as well as lots of fiber! These nutrients are good for eye health, heart health, brain health, hair health and bone health, among others! The high fiber helps slow digestion and prevent blood sugar spikes while improving bowel movements.
The antioxidant content in dates helps protect our cells from oxidative damage caused by free radicals. Free radicals steal oxygen from healthy cells in the body and are linked to inflammation which is the root cause of many severe and chronic diseases such as heart disease, diabetes, Alzheimer’s and cancer.
Dates contain different types of antioxidants including flavonoids that are powerful anti-inflammatory agents, carotenoids that are beneficial for heart & eye health and phenolic acid which is also a strong anti-inflammatory ingredient.
Another benefit of using dates syrup as one of the healthiest natural vegan sweeteners is because its cholesterol-free.
The only issue with dates is they are higher in calories than other natural sweeteners. However, because of their high calories, nutrient dense nature and high fiber content, they provide you with a lot of energy while also having a low glycemic index (GI) which means it won’t dangerously spike your blood sugar levels.
Terrasoul Superfoods Organic Medjool Dates 2lb + Organic Pitted Medjool Dates 1.5lb Bundle
3. Agave Nectar
People on a plant-based diet love agave nectar! This comes as no surprise because it is one of the most popular vegan sweeteners.
It is essentially the sap produced by the flower stalk of the agave plant, native to the Americas. The sap is tapped and collected to make the syrup, also known as agave nectar.
Agave nectar is rich in antioxidants such as terpenoids, saponins, inulin, and glycosides. Saponins help in the binding of cholesterol, lowering high cholesterol levels and controlling the growth of cancerous tumors. This sweetener also contains healthy microorganisms and fiber which promote good digestion and gut health.
The nutrients in agave nectar including vitamins such as B1, B2, B6, C, and K which are present in sufficient amounts to provide health benefits when consumed every day.
The low glycemic index of agave nectar, as compared to other sweeteners, helps diabetics control their blood sugar levels.
You may have come across information that agave nectar is not a healthy natural sweetener because it contains a high amount of fructose – a little over 84% (source), compared to white sugar which has 50& fructose. Also, a teaspoon of sugar has 16 calories, whereas a teaspoon of agave has 21 calories.
However, agave is is sweeter than white sugar. A smaller amount of agave nectar can be used to get the same measure of sweetness.
Also, xylitol and erythritol may be considered healthier than agave nectar but taking high amounts of these sweeteners can cause stomach discomforts such as abdominal gas and diarrhea (source) as well as increased belly fat (source).
That’s why personally, I’d rather have a little agave syrup to achieve the desired amount of sweetness without worrying that if I add a little too much I’ll end up with stomach issues!
4. Coconut Nectar
Coconut nectar is the liquid form of coconut sugar.
Also called coconut flower nectar, it is the sap collected from the flower blossom of the coconut palm tree. Early in the morning, a climber makes his way up the coconut tree and collects the nectar by slicing open the flower which allows the nectar to flow. It is then watered down and boiled into a sweet syrup.
Coconut nectar has long been used as a sweetener in South East Asia and the process of deriving it is very minimal and natural.
It is one of the lowest glycemic index sweeteners because at the time of harvest, the fructose levels of the nectar is about 1.5% and by the end it is 10% which is so much lower than most natural sweeteners.
This means it gets metabolized much slower and provides steady energy without spiking up blood sugar that makes you have a temporary high energy sugar rush then a slump.
Coconut nectar is also and is super nutritious! To get the micronutrients you find in coconut nectar, you need to eat 17 times as much honey and 282 times as much white sugar!
It is is naturally abundant in 17 Amino Acids, the building blocks of protein. Coconut nectar also contains broad-spectrum B Vitamins, especially Inositol, which has several health benefits including fighting depression, lowering high cholesterol, fighting inflammation and managing diabetes.
It is also rich in Vitamin C, potassium, FOS, which is a prebiotic that boosts gut health as well as man minerals.
Coconut sugar also has a lovely mild and sweet caramel-like taste, unlike an overbearing coconut flavor like you’d expect, which is an added bonus!
Biona Organic – Coconut Blossom Nectar – 350g (Pack of 2)
Madhava Agave Nectar, Organic Coconut Sugar, 16 oz
5. Maple Syrup
Maple syrup is another one of the healthiest vegan natural sweeteners.
It is produced in eastern Canada and has been consumed for many centuries in this area as a natural sweetener.
Maple syrup is extracted by drilling a hole into a maple tree to collect sap. The sap is then boiled until most of the water content evaporates, leaving a dark sugary syrup which is then filtered to remove impurities.
It comes in different classifications based on their color. In the US, it is classified into either Grade A or B. Grade A is further categorized into three groups including Light Amber, Medium Amber and Dark Amber. Grade B is the darkest available maple syrup which is extracted later in the harvest season and has the strongest flavour, darkest color and highest antioxidant content.
What makes maple syrup a healthier alternative to white sugar is its nutritional profile.
About 80 ml of pure maple syrup contains (source):
- Calcium: 7% of the Recommended Daily Intake
- Iron: 7% of the Recommended Daily Intake
- Manganese: 165% of the Recommended Daily Intake
- Potassium: 6% of the Recommended Daily Intake
- Zinc: 28% of the Recommended Daily Intake
The only downside to maple syrup is that it is made up of two thirds sucrose. Too much sucrose raises your blood sugar levels and leads to other imbalances in the body.
However, maple syrup does have a lower glycemic index (G) of about 54 compared to white sugar’s GI of about 65. This means it raises blood sugar slower than white sugar.
Studies show that maple syrup contains provides antioxidants at least 24 different antioxidants! Antioxidants protect the body from free radicals that cause oxidative damage which is known to increase the risk of diseases in the body (source).
Coombs Family Farms Maple Syrup, Organic, Grade A, Dark Color, Robust Taste, 32 Fl Oz
Caution
- As with all sweeteners, natural sweeteners should also be consumed in moderation for optimal health.
- It’s best to replace white sugar with these natural sweeteners instead of just adding them to your diet. Adding these sweeteners while consuming white sugar may add more calories and fructose into your diet, which may be detrimental for weight loss and overall health in the long run.
Thx