Bien-être 11/01/2021

Alternatives to white sugar

It has been shown that sugar intake activates the brain's reward circuit. Could this explain our attraction to sweet taste, which is one of the flavors humans prefer? But our sugar consumption is often excessive and can be dangerous to health. Accused of playing a major role in diabetes, obesity, cardiovascular diseases, and addiction, sugar has been controversial for many years. Fortunately, there are many natural alternatives to white sugar, some of which provide multiple benefits to the body. A brief overview of this sweet, comforting, and essential flavor for our brain.

Where does sugar come from?

Sugar, or sucrose, is a carbohydrate naturally found in all plants. Sugar cane and sugar beet are the only ones to produce enough sucrose for commercial production. However, it can be extracted from other plants, such as agave, cactus, or maple.

Does sugar have virtues?

Sugar is an essential energy fuel for the body, especially for our brain. If it does not receive enough glucose, neurotransmitters are not produced and communication between neurons is interrupted. Just like oxygen, our neurons need glucose constantly. Sugar becomes problematic when consumed in excess, causing many metabolic disorders (overweight, diabetes, fatigue, cavities, etc.). But not all sugars are equal. White sugar, for example, contains no nutrients other than calories, whereas other natural unrefined sugars, like whole cane sugar, provide valuable nutrients for the body as well as subtle flavors.

White sugar, the most refined

White sugar is the most well-known and widely used sugar. It contains at least 99.7% sucrose and has a high glycemic index. Extracted from sugar beet or sugar cane, it is a product that has been so refined that it has lost the vitamins and minerals that were present in the molasses. Nutritionally speaking, it is an uninteresting sugar. However, it provides a lot of calories that will be stored as fat. Its extraction process makes it an artificial sugar, which is not directly assimilable by the body. It slows down digestive functions and overloads the pancreas and liver. White sugar comes in various forms:

• Sugar cubes: The sugar crystals have been gathered into square or rectangular shapes. It is mainly used to sweeten tea or coffee.
• Pearl sugar: This is sugar agglomerated into small pearls. It is used for chouquettes or Liège waffles, for example.
• Crystal sugar: It appears as powdered sugar but with fairly large crystals.
• Granulated sugar: Also in powder form, but with smaller crystals. It is the most used sugar in recipes.
• Powdered sugar: Essential in pastry, powdered sugar is obtained by extremely fine grinding of white sugar, to which starch is added to prevent the powder from clumping.

 

Blonde sugar

Halfway between white sugar and brown sugar, blonde sugar is a partially refined cane sugar that still contains some molasses. Hence its blonde color and aroma. In pastries, it can replace classic white sugar without altering the taste. From a nutritional point of view, brown sugar has no particular benefit. It just adds a slight amber note compared to white sugar, which has a neutral taste. Note that many blonde sugars found in stores are actually white sugar colored with caramel.

 

Brown sugars

From a nutritional point of view, brown sugars contain slightly more minerals than white sugar. But the main difference between the two types of sugar lies in the taste. Brown sugars have a flavor reminiscent of caramel or cinnamon.

Brown sugar (from sugarcane)

Brown sugar is a brown-colored sugar extracted from sugarcane. Its name comes from the old word casson, which in the 16th century referred to raw, granular, crumbly sugar that "broke." The juice is extracted from the cane and then cooked. It is not the cooking that gives brown sugar its color; it is the cane juice that is naturally colored. The texture of brown sugar is dry, with large yellow-brown crystals. Its taste is similar to rum or vanilla, even cinnamon. In northern France and Belgium, it is called brown sugar or simply cane sugar. It is used for all exotic recipes, such as flambéed bananas or crème brûlée. Read the labels carefully and choose products labeled "pure cane," "raw cane sugar," or "100% cane." These labels guarantee that there are no colorants, that it is not white sugar colored but a genuine brown cane sugar.

Our treat: Moist lemon cake with brown sugar

 

Vergeoise (from beetroot)

Very common in northern France, vergeoise is a sugar with caramelized, even toasted notes. In the past, "les vergeoises" referred to molds in which sugar loaves were poured. This sugar comes from refining sugar beet syrup, so it is white. Vergeoise gets its reddish color during cooking, somewhat like caramelization. There is blonde vergeoise and brown vergeoise, depending on the degree of cooking. Its texture is soft, slightly moist with small blond or brown crystals. Vergeoise is used in speculoos, waffles, and adds a little something when sprinkled on an apple tart, a crepe, or a crumble. Again, read the label carefully! Choose "vergeoise sugar" and not "vergeoise flavor" sugar, which is just colored white sugar flavored with caramel.

Our treat: Vergeoise tart

 

Good to know :

Today, most commercial brown sugars are colored white sugar, sometimes with added molasses. So be sure to choose a quality brown sugar with a moist appearance. Organic sections offer a wide choice and more guarantees regarding product quality.

 

Whole sugars

Whole sugar is a cane sugar that has retained all its molasses. It is therefore an unrefined sugar that has kept its vitamins and minerals. To obtain it, cane sugar juice is heated, what has not evaporated is collected, then it is ground into powder. This sugar contains 40 times more minerals than white sugar and 20 times more than brown sugar. It is rich in potassium, magnesium, calcium, iron, phosphorus, fluorine, copper, manganese, zinc, provitamin A, vitamins B1, B2, B6, and C. Thanks to their nutrients, these sugars have remarkable aromatic and gustatory qualities.

Rapadura

Originating from Latin America, Rapadura is an unrefined cane sugar with notes of caramel and licorice. It is also called panela because the juice is cooled in bread-shaped molds. Then they are cut or ground into powder. This sugar resembles Muscovado but has a lower sweetening power. Because it has undergone no refining, it is very interesting nutritionally. It has indeed retained all its minerals, vitamins, and amino acids. It is a beige-colored sugar with a surprising texture as it is both moist and soft. Its refined taste pairs perfectly with compotes, yogurt, or fromage blanc.

Our treat : Papua vanilla cake with Rapadura sugar

Muscovado sugar

This sugar comes from Mauritius. Unrefined and rich in molasses, it has a sugarcane juice aroma, with notes of caramel, licorice, and vanilla. It is reminiscent of English fudge but spicier. It is a nutrient-rich sugar: potassium, calcium, magnesium, as well as vitamins B3, B5, B6, B9. Not being demineralizing, this sugar could help prevent cavities. Used in biscuits, cookies, cakes, or muffins, its moisture allows for a very soft texture. You can also sprinkle it on fruit or put it in your coffee. It is perfect for glazing carrots or turnips.

Our treat : Muscovado sugar cake

 

Good to know :

Whole sugars are very moist sugars, giving cakes and cookies a lot of softness. Their strong aromatic and sweetening power allows you to use lighter amounts in consumption.

 

Alternatives to sugar

Honey

Honey is the best-known natural alternative to sugar. Honey is produced by bees collecting sucrose from the nectar of plants and flowers. There are many varieties with very different flavors: lavender, forest, wildflower, fir, rosemary, chestnut, etc. Depending on the flowers it comes from, its glycemic index varies. Its texture also differs according to its composition: the richer it is in fructose, the more liquid it is, while more glucose crystallizes it. Less caloric than white sugar, honey has a higher sweetening power than traditional sugar.

Our treat : Feta with honey and roasted almonds

Good to know :

If you want to preserve all the benefits of your honey, do not heat it too much. Therefore, do not add honey to boiling liquid.

Coconut flower sugar

Coconut flower sugar comes from the nectar of the flowers of the Coco Nucifera, a coconut palm mainly cultivated in India, South America, and tropical Pacific areas. The Coco Nucifera produces coconuts from the age of 15, and each coconut palm can produce up to 25 kg of sap per day for about 70 years.

Unlike white sugar which provides empty calories, meaning devoid of essential nutrients for the body, coconut sugar contains vitamins, minerals (phosphorus, potassium, calcium, magnesium, zinc, iron, copper), polyphenols, as well as vitamin C. It also contains inulin, a prebiotic. Finally, its glycemic index is low compared to other sugars, as it mainly contains sucrose. Its sweetening power roughly corresponds to that of white sugar. It can be used for baking, to sweeten yogurt, tea, or lemonade. Its caramelized taste will enhance your crumbles, baked apples, or fruit tarts.

NotrThe treat : Coconut sugar and orange blossom madeleines

Good to know :

Surprisingly, this sugar does not taste like coconut but rather like brown sugar, with a slight hint of caramel.

Date sugar

Date sugar is produced from dehydrated and finely ground dates. All the nutritional benefits of the date are preserved: natural fibers, tannins, flavonoids, vitamins, and minerals. Date sugar resembles brown sugar but is milder, with a subtle date flavor. It can be incorporated into your pastry recipes or simply sprinkled on yogurt or crepes. Its sweetening power is not as strong as other sugars.

Our treat : Date sugar pancakes

Good to know :

Date sugar does not dissolve in drinks. Prefer date syrup instead, which is also rich in nutrients.

Maple syrup

Inseparable from North American pancakes, maple syrup is mainly produced in Canada and obtained from the sap of different maple species. Unlike ordinary sugar, it contains more than 50 beneficial substances, including antioxidants, vitamins, and minerals such as iron, zinc, magnesium, calcium, and potassium. The darker the syrup, the higher the concentration of these nutrients. Composed of fructose and glucose, maple syrup is less caloric than other sweet nectars, and its glycemic index is lower than that of white sugar. Finally, know that it takes about 40 liters of maple sap to produce one liter of maple syrup.

Our treat : Maple syrup chicken

Good to know :

Beware of fake maple syrups, which are colored glucose syrups (wheat, corn, rice syrup). Read the labels carefully, as maple syrup often contains sweetened water!

Agave syrup

Agave syrup is produced from the juice of the agave, a large cactus that mainly grows in Mexico. Rich in manganese, zinc, and vitamin B, its taste is quite neutral, allowing it to be used in many culinary preparations. With its beautiful amber color and delicate aroma, it is a tasty alternative to standard sugar in many recipes, with a very low glycemic index because it is rather rich in fructose. Its sweetening power is 1 to 2 times higher than white sugar. Due to its good solubility, agave syrup ideally accompanies yogurt, tea, coffee, smoothies, crepes, waffles, and pancakes.

Our treat : Sparkling green tea with agave syrup

Good to know :

For equivalence, count 75 g of agave syrup for the equivalent of 100 g of sugar.

Xylitol, or birch sugar

Xylitol, or birch sugar, is a sugar alcohol naturally present in small amounts in vegetables and fruits, as well as in the bark of certain wood species like birch and beech. To be produced industrially, xylitol from birch bark is extracted by hydrolysis, then hydrogenated to crystallize it. It has the same sweetening power as white sugar, but with fewer calories. Combined with calcium and phosphate, xylitol may promote tooth mineralization. That is why it is commonly used in chewing gum and candy production. With a very low glycemic index, xylitol can replace table sugar to sweeten drinks. But be careful when heating it, its sweetening power increases by 30 to 50%!

Our treat : Raspberry mousse with xylitol

Good to know :

Xylitol may have a toxic effect on certain animal species, notably dogs, cattle, goats, and rabbits.

Stevia

A small plant from Latin America, stevia leaves contain steviol glycosides, molecules with a sweetening power up to 300 times greater than white sugar. Once harvested, the leaves are dried and turned into a fine powder. Stevia is found in powder or liquid form. It is sometimes mixed with other sweeteners or sugar. Its great advantage lies in its glycemic index and calories, both of which are zero! Stevia therefore has no effect on blood sugar or insulin levels. Moreover, it does not harm teeth and can be consumed in case of fructose intolerance. Although it can be used for baking, it is mainly intended for supplementary sweetening, such as in hot and cold drinks. It is an excellent alternative to chemical sweeteners like aspartame.

Our treat : Chocolate zucchini cake, without butter and without sugar

Good to know :

Stevia has a slightly bitter taste that not everyone likes.

Cereal syrups

Obtained from the fermentation of rice, barley, or wheat, cereal syrups are rich in vitamins and minerals. Their sweetening power is lower than traditional sugar. However, be careful about the type of syrup: for example, white rice syrup has a higher glycemic index than brown rice syrup. In cooking, they are mainly used to sweeten yogurts and compotes.

Our treat: Chocolate cake, almond butter and rice syrup

Good to know :

These syrups liquefy when cooked, so you will need to reduce the amount of liquid in your recipes if you replace sugar with syrup.

 

A small glossary to better understand sugar

Carbohydrates

Essential for the proper functioning of our body, carbohydrates are the main energy nutrients of our organism. They are also called "sugar" or "carbohydrate." We distinguish:

• Simple carbohydrates (or fast sugars): these are small molecules that have a sweet taste and are quickly absorbed by the body. These include glucose, fructose, sucrose, and lactose.

• Complex carbohydrates (or slow sugars): these are very large molecules, lacking a sweet taste. They are mainly found in cereal products (bread, pasta, rice).

 

The Glycemic Index

The glycemic index (GI) measures a carbohydrate's ability to raise blood sugar levels after ingestion. Foods with a high glycemic index will generate a spike in blood glucose. Energy is thus released very quickly but over a short period. Conversely, foods with a low glycemic index will generate a continuous release of energy over the long term. Not all sugars are equal in GI.

 

 

Sugar or sugars?

The term "sugar" means sucrose, also called white sugar or table sugar.

The term "sugars" refers to all sugars, such as fructose, sucrose, glucose syrup, lactose, etc. They all belong to the carbohydrate family.

• Sucrose: glucose + fructose. It is extracted from beetroot or sugarcane. It is the traditional table sugar.

• Glucose: not widespread in foods, it is part of the composition of many other sugars like sucrose, in crystalline form or concentrated syrup. It has a low sweetening power.

• Fructose: found in honey and fruits, it also contributes to the composition of sucrose. Used as a sweetening element in baking, its sweetening power is high but it does not induce insulin secretion.

• Maltose: sugar extracted from malt starch. It has a slightly lower sweetening power than sucrose.

• Lactose: glucose + galactose. It is a carbohydrate naturally present in cow, goat, and sheep dairy products.

The sweetening power of these different sugars varies. Overall, the sweetness of sucrose sugar is 100 (white sugar), that of fructose reaches 170, and that of glucose 50.

 

Refined and unrefined

Refined sugar is sugar that has undergone a chemical process to remove the naturally occurring molasses. This process deprives the sugar of its minerals, vitamins, and other nutrients. Unrefined sugars are sugars that have not undergone any chemical transformation. They are easier to digest and provide more nutrients to our body. These include honey, maple syrup, or coconut flower sugar.