Kimi Harris at The Nourishing Gourmet posted:

(We are having a Nourishing Sweets and Treats Carnival on the 16th of this month, posting desserts made with natural sweeteners. I hope you can participate! Hopefully this post helps you “newbies” to natural sweeteners. If you would like to participate post a recipe using one of these sweeteners on your own blog on the 16th, and then come over here to use the Mr. Linky to link to your site. Or, if you aren’t a blogger, please leave your sweet recipe in the comment section. )

Unrefined, natural sweeteners are a gift for us to treasure. Like any good gift, they can become corrupted and abused, a tendency we must watch out for. But properly used they add depth and sweetness to a myriad of savory dishes and they make heavenly sweet treats.

This guide is not meant to be comprehensive, but rather give you an introduction to the wonderful natural sweeteners I personally am familiar with and use.

Maple Syrup

Real, pure maple syrup is not just for pancakes! I have used it in a variety of desserts with great results. Grade A is sweeter and less robust than Grade B, which has a stronger mapley taste. It sweetens apple pies and ice cream very well, and makes wonderful maple sweetened cakes as well. Just makes sure that you buy organic maple syrup because unorganic is processed with formaldehyde, which is toxic.

(For a pancake syrup, we mix half honey and half maple syrup to stretch it out more, since honey is significantly cheaper. This half and half mixture is also sweeter, which those just going off of sugary fake maple syrup like. )

Maple Sugar

This mapley granulated sugar is one of my favorites. It’s not as strong as unrefined cane sugar, and so adds a lighter touch to many desserts. It can be used in place of white sugar (though like all natural sweeteners it will have a stronger taste). The only disadvantage is that maple sugar is one of the most expensive ones to by, so I use it sparingly.

Molasses

Molasses is a by product of white sugar. It has a very dark, robust flavor, and contains the minerals and vitamins from the sugar cane. Since it has a fairly high iron content, it has often been recommended for those with low iron. It makes wonderful gingerbread cakes and cookies.

Sorghum

Several years ago a friend gave me a jar of sorghum, and I had no idea what it was! But I soon found out how wonderful it was. It’s similar to molasses in flavor, though not as strong. While molasses is a by product, sorghum is a “whole food” product made from sorghum grain. You should also know that there are different types of sorghum. That first jar I was given was very light in color and flavor, while the second jar I bought recently is so dark is looks like molasses. The dark type works great in place of molasses (I prefer it to molasses because it has a sweeter flavor). The lighter type, however, I find to be much more versatile. I have found it a wonderful substitute for corn syrup in many recipes (including caramel popcorn), and even made a traditional pecan pie with it (which I loved, though my family was a little unsure of it).

Rapadura or Sucanat

This unrefined, whole, cane sugar is robust in flavor and full of all of it’s natural minerals. It can be used in a one to one ratio with white sugar, though it will have a more molasses taste. We have used it in a myriad of desserts and find it very versatile.

Muscovado

Wilderness Family Naturals has a wonderful muscovado sugar which is a whole cane sugar (not refined at all!), which is processed with, get this, fresh coconut milk! This moist sugar is wonderful. This, ladies and gentlemen, is what brown sugar is really supposed to be like, and be used in place of your refined brown sugar. I highly recommend it.

Stevia

Stevia is a green herb that is very sweet. The Japanese have used it for about thirty years as a no calorie sweetener. The ground herb by itself is very green, so it is usually refined to a white powder, with it’s sweetness concentrated. If made incorrectly it can have a bitter after taste. Because I prefer to use whole food sweeteners, I try to buy the extract made from the whole leaf (the NOW brand has one I like). It can also have an herby after taste, so it is best used in small amounts. I find a few drops work well to sweeten salad dressing, and of course, I love lemonade sweetened with it. My only caution with stevia is to use it in moderation, especially if you are using an concentrated form. The leaves were traditionally used to chew on, but they weren’t consuming baskets full of it! It is only in more recent years that we have started to use it in mass.

Agave Syrup

Agave syrup is an interesting sweetener. It reminds me a bit like corn syrup. In fact, several companies got in trouble for adulterating their agave syrup with corn syrup, because the two do taste similarly. It has high fructose levels, so some feel that it is a good sweetener for diabetes. I personally found, during a time when my health wasn’t doing very well, that it didn’t raise my blood sugar like other sugars do. However, you should eat your agave sweetened dessert on an empty stomach, because otherwise it will lose it’s low blood sugar effects (that’s a bit strange, isn’t it!). It’s also receiving a lot of fire for the fact that it is highly processed and some believe, not any better than corn syrup. (Read Cheese Slave’s post about it here). Different brands are manufactured differently however (for example, Ultimate Super Food’s Agave syrup is significantly different than anything I have ever gotten in the store), so keep that in mind. I stopped using agave syrup several months back, and have since learned of a new low glycemic sweetener (coconut sugar!), but I encourage you to make your own judgment call on this one.

Coconut/Palm Sugar

I wrote more extensively about coconut/palm sugar here. In a nut shell, coconut sugar and palm sugar are used interchangeably, made either from the coconut flower or certain palm flowers. If you get one that is made with the coconut flower it is actually a low glycemic sweetener (33-35 on the glycemic scale)! Depending on how they made it, it can have a more robust, caramel like flavor, or if you are able to find it in it’s moist form (usually found in a jar, looking a bit like raw honey), it will have a lighter taste. This is a newer sugar to me, but I am really enjoying it. I like it in everything from my tea to my cookies, to my chocolate ice cream!

Honey

What I can I say about honey that you don’t already know? This sweet substance can have different flavors depending on where the bees were getting their pollen, making honey have so many shades of flavor. It is the first sweetener that many people turn to when taking white sugar out of their diet as it is easy to find and very sweet. I recommend raw honey because it still has many healing properties to it when kept raw. To read more about raw honey’s healing properties, check out this search on Dr. Mercola’s site. Since I have been able to find a good price on raw honey, I even use it in cooking to avoid highly processed honey (which is heated way higher than if you were simply cooking with it). This really is a heavenly sweetener.

Substituting Natural Sweeteners for Refined Sweeteners 

I prefer not to think about “substituting” other sweeteners for white sugar because after all, working with honey is really working with a whole different type of sweetener. But still, it is helpful to know how you can substitute certain sweeteners for the usual refined sugar.

White sugar: Equal amounts of rapadura, coconut/palm sugar (in granulated form), maple sugar. Or use 3/4 cup of honey in place of 1 cup of white sugar. With many recipes you can use maple syrup as well, you just may need to adjust wet ingredients.

Brown Sugar: Muscovado sugar, or Rapadura/Sucanat

Corn syrup: Sorghum, Honey, Maple Syrup, Agave Syrup