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Care2 Directory of Natural Sweeteners

Sweetener Equivalents for 1/2 Cup of Sugar
Barley Malt: 1 1/2 cup
Date Sugar: 1 cup
Fruit Juice Concentrate: equal to sugar
Granular Fruit Sweeteners: equal to sugar
Honey: 1/3 cup
Maltose (from sprouted grains): 1 1/4 cup
Maple Syrup: equal to sugar
Molasses: 1/3 cup
Rice Syrup: 1 1/4 cup
Sorghum Syrup: 1/3 cup
Sucanat: Same as sugar
Organic sugar: Same as sugar

Tips for the Tradeoff

When a recipe doesn’t call for any liquid, such as for cookies, choose a dry, granular sweetener such as date sugar, or the cookies will be too bread-like from the additional flour needed for proper consistency. When you substitute liquid sweeteners for dry, you will need to reduce or eliminate the liquid content of the recipe, and increase the flour. For breads and pies, flavorful fruit juice concentrates and other liquid sweeteners work wonderfully well. For cakes and cupcakes that need to resemble as closely as possible “the real thing,” for flavor, choose sorghum syrup or Sucanat.

How to Make Concentrated Liquid Sweeteners
Adapted from Naturally Sweet Desserts: The Sugar-free Dessert Cookbook, by Marcea Weber.

Fruit Juices: Boil eight cups organic juice until reduced to two cups. Cool and freeze. To use, warm a knife under hot water and cut out the amount of frozen juice needed, and return the remaining to the freezer.

Brown Rice: Cook two cups organic brown rice in five cups of water for 45 minutes. Place in a glass bowl until mixture has cooled to 140 degrees. Add one tablespoon of sprouts made from grain, such as wheat. Cover and place in a warm oven (120-140 degrees) for six hours.

Nutritional Analysis of Sucanat for 150g (one cup)

water……………………………………2.7g
calories……………………………….570g
carbohydrate………………………1.05g
fat……………………………………………0g
sodium……………………………….0.5mg
potassium………………………1,125mg
vitamin A…………………………..1600IU
thiamin (B1)……………………..0.21mg
riboflavin (B2)…………………..0.21mg
niacin………………………………0.20mg
calcium…………………………….165mg
iron……………………………………6.5mg
vitamin B6………………………..0.60mg
magnesium……………………..127mg
zinc…………………………………..2.3mg
copper………………………………0.3mg
pantothenic acid……………….1.8mg
chromium…………………………40mcg
phosphorus……………………….48mg

Source: USDA Handbook of Nutrient Content of Foods

Related:
Sugar: Easy Greening
How to “Vegan-ize” Your Favorite Baked Goods
Healthy Sweets Recipes

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Annie B. Bond

Annie is a renowned expert in non-toxic and green living. She was named one of the top 20 environmental leaders by Body and Soul Magazine and "the foremost expert on green living." - Body & Soul Magazine, 2009. Learn Annie's latest eco-friendly news on anniebbond.com, a website dedicated to healthy and green living.

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93 comments

+ add your own
10:28AM PDT on Apr 10, 2014

Thanks for the information :-)

6:44AM PDT on Sep 10, 2013

Thank you

12:02PM PDT on Jul 25, 2013

You might want to look into adding coconut sap to your list - from everything I read about it, it is actually better for you than agave (albeit harder to actually find in normal markets), containing 19 amino acids not typically seen in sweeteners

It tasts reminiscent of a mild (not too strong) molasses/maple syrup, and is made by harvesting the sap from a cocunut tree instead of the cocunuts.

12:02PM PDT on Jul 25, 2013

You might want to look into adding coconut sap to your list - from everything I read about it, it is actually better for you than agave (albeit harder to actually find in normal markets), containing 19 amino acids not typically seen in sweeteners

It tasts reminiscent of a mild (not too strong) molasses/maple syrup, and is made by harvesting the sap from a cocunut tree instead of the cocunuts.

6:37AM PDT on Mar 16, 2013

It would be nice to see an update on this article to include the monkfruit sweetner just out, Nectresse.

8:35PM PST on Mar 4, 2013

Interesting and fascinating.

4:45AM PDT on Jul 20, 2012

how about brown Jeggary ? I assume it is very good.opinions please.

7:44AM PDT on Jul 19, 2012

Useful information.

12:18AM PDT on Jul 8, 2012

I use stevia in my green tea, and love it. There is xylitol in my natural toothpaste, and I am fine with that as well. I have been wanting to try Manuka honey from NZ because I have heard it has antibacterial properties.

6:47PM PDT on Jul 5, 2012

Too many choices. Thanks.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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