Natural Sweeteners - Gluten Free School

Natural Sweeteners
Brown Rice Syrup
Make sure that the brown rice syrup you choose
is clearly marked GF as some varieties are not.
Brown Rice Syrup is a thick, syrupy
consistency. This product is rather processed,
so it's shouldn't be your go-to sweetener of
choice.
Black Strap Molasses
This byproduct of producing sugar contains the
most nutritious part of sugar cane. A great
source of Iron and other minerals, Molasses has
a distinct taste that adds depth to your recipes.
Agave Nectar
Made from the blue agave cactus, which
also produces tequila, this syrup is similar
in taste and consistency to the honey
you'll find in the 'bear' container. It's a
high fructose sweetener making it a lower
glycemic option. Watch the serving size
and abide by it! Agave is not meant to be
consumed in large quantities!
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Yacon Syrup
Yacon is a fruit similar to apples that grows in
South America. This syrup is made from the
root of the plant and contains about 50%
fructose, though nearly half of which cannot
be metabolized by your body. It does not
generally elevate blood sugar. Yacon is high
in minerals and also has helpful prebiotic
properties. It’s not very sweet, so again, be
careful with how much you are using.
Coconut Palm Sugar
The most interesting ‘new’
sugar is Coconut Palm Sugar.
Made from the nectar of the
flowering
coconut
trees
primarily in Indonesia and the
Philippines, its sugar content is
much closer to sucrose (a.k.a.
table sugar). Coconut Palm
sugar has a nice mineral boost
as well (particularly magnesium
and potassium). Similar in taste
to brown sugar, you can
substitute it in equal ratios to
regular sugar. Read more about Coconut Palm Sugar here.
© 2013 Gluten-Free Sugar Cleanse
Cane Sugar
Made by pressing sugar cane to
extract its sweet juice, Cane
Sugar is not the same thing as
High Fructose Corn Syrup or
white table sugar. It's also
called Demerara,
Evaporated
Cane Juice, Sugar in the Raw, and
Rapadura (also called Panela in
Latino cultures). Cane Sugar does
contain more nutrients since the
"Molasses" is not removed. Look
for fair trade as much of this crop is produced in poverty
stricken countries. The bagasse (the crushed stalk waste)
from cane sugar is typically used as fuel to provide energy
to the sugar plant itself and sometimes
nearby villages.
Beet Sugar
Beet sugar is an alternative to cane
sugar, as some people do have a
sensitivity to sugar cane. Still a refined
'white'
sugar
product
with
a
glucose/fructose content similar to that
of table sugar, beet sugar is not your
best choice. It is produced in the
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United States where sugar beets now being genetically
modified. This sweetener is not one we would recommend.
Watch for it in products! Lots of ‘all natural’ labeled sweets
& snacks contain this sweetener. Read those labels!
Raw Honey
Raw honey is the purest form of
honey and should NOT be
confused with honey that is in the
bear-shaped bottle, nor only
labeled organic. Loved for it's
various healing properties, raw
honey has an unlimited shelf life.
Look for local brands whenever
possible.
Also note that honey is NOT a low glycemic sweetener.
However it is renown for its ability to suppress coughing
and soothe a sore stomach. Local honey can aid with
seasonal allergies.
Maple Syrup
A natural sweetener, Maple Syrup has been loved for ages.
Produced in the USA from Maple Trees (it's literally the
sweet sap, which is then boiled to create viscosity), it's a
natural option if you're willing to abide by the serving size.
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It's very high in sugar! It's definitely not
suitable for diabetics. You can also find
this as a granulated sugar.
The sweetener is gathered in the early
parts of spring when temperatures are
at 40 degrees. It doesn't run all year
long... maple syrup is the spring
lifeblood of the maple tree. The taste is
what determines the 'Grade' of the
syrup. Look for labels that read: 100%
Maple Syrup along with a grade (ie A or
B) . If that statement is not present, you are getting HFCS,
so be sure to read the label. B grades have a nice full
maple flavor whereas A grades are closer to the
supermarket brands. If you’re going to spend the money,
go for B. It will be gratifying!
Stevia (white)
Most commercially available, white
stevia is highly processed and often
combined with other ingredients
added such as dextrose, or even
some sugar alcohols as is the case
of "Truvia". Though it's a zeroglycemic sweetener that can be
used in place of sugar, mind the
smaller serving sizes as using too
much will result in an obvious bitter
flavor. Stevia is 10-15 times
sweeter than sugar.
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Stevia (green)
Stevia is a REAL plant! In fact, you can
actually buy one at Home Depot and
Lowes in the summer time. You can use
the leaves as they are or you can find
green stevia that’s powdered. This is
the least processed version of stevia.
Green stevia isn't as ‘dissolvable’ as
the white variety, however it isn't
mixed with anything as most white
stevia options are.
Xylitol
This white powdered sugar
alcohol is made from either
birch tree bark or corn. It has a
low
glycemic
response
associated with it and is
considered safe for those
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dealing with blood sugar spikes. The downside is that
xylitol (and any other sugar alcohols like Erythritol which can
be made from sugar beets, wheat or corn) can cause IBSlike symptoms of gas, cramps and even diarrhea.
WARNING…
Barley Malt
Barley Malt is considered a
natural sweetener because
it is produced from barley
which is roasted, malted
and then cooked into a
syrup.
HOWEVER, it is
NOT gluten-free.
Should you come across
this ingredient on any
product, put it down
immediately.
This will often be the case when buying products marked
“Wheat Free”. Remember, “Wheat Free” does NOT equal
“Gluten Free”.
© 2013 Gluten-Free Sugar Cleanse