Sweet treats and temptations have always been a weakness for many of us. We have been drawn to a variety of sweet dishes for a long time now, whether it’s regional Indian options, international favourites, or even fusion and innovative combinations.
What is important to note is that the quantity of sugar, especially the refined variety, which enters our system, can be challenging at times due to certain medical conditions in some people. It is advisable to consume these sweet treats in moderation, and prevention is always better than cure. Let us have a brief overview of the use of natural sweeteners as well to get an idea of whether we can try using them instead in some of our sweet delicacies.
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What are Natural Sweeteners?
- Natural sweeteners are substances that are derived from plants or natural sources and are used to sweeten food and beverages.
- They are often considered a healthier alternative to refined sugars and artificial sweeteners because they typically contain fewer calories and may have other potential health benefits.
- These natural sweeteners are considered healthier alternatives to refined sugars; they should still be consumed in moderation as part of a balanced diet.
Common Natural Sweeteners Include:
- Honey
- Mepal syrup
- Stevia
- Dates syrup
- Coconut sugar
Classify Natural Sweeteners
Natural sweeteners can be classified into several categories based on their sources and characteristics:
- Plant-based sweeteners
- Honey: Produced by bees from flower nectar.
- Maple Syrup: Derived from the sap of sugar maple trees.
- Coconut Sugar: Made from the sap of coconut palm trees.
- Date Syrup: Created from dates.
- Stevia: Extracted from the leaves of the Stevia rebaudiana plant.
- Fruit-Based Sweeteners:
- Fruit Juices: Fruit juices, such as apple or pear juice, can be used as natural sweeteners in recipes.
- Banana Puree: Mashed bananas can sweeten baked goods.
- Root and Tuber-Based Sweeteners:
- Molasses: A byproduct of sugar production from sugarcane or sugar beets.
- Yacon Syrup: Extracted from the yacon plant’s roots.
Note: these sweeteners may have different flavours, sweetness levels, and uses in cooking and baking, so it’s essential to choose the one that best suits your culinary needs and dietary preferences.
What are the Nutritional benefits of Natural Sweeteners
Natural sweeteners often have some nutritional benefits when compared to refined sugars or artificial sweeteners.
Honey:
Contains antioxidants, which can help protect cells from damage.
Provides small amounts of vitamins and minerals, including vitamin C, calcium, and potassium.
Maple Syrup:
Contains antioxidants and anti-inflammatory compounds.
Provides small amounts of minerals like manganese and zinc
Stevia:
Has no calories and does not raise blood sugar levels.
Some studies suggest it may help lower blood pressure.
Coconut Sugar:
Contains small amounts of vitamins and minerals like iron, zinc, and calcium.
Date Syrup:
Contains dietary fibre, which can aid digestion.
Provides small amounts of minerals like potassium and magnesium.
Why are Natural Sweeteners preferred over artificial Sweeteners
Natural Origin: Natural sweeteners are derived from plants or other natural sources, which can appeal to individuals seeking minimally processed and naturally occurring ingredients in their diet.
Perceived Health Benefits: Many people perceive natural sweeteners as healthier alternatives to artificial ones. Benefits of antioxidants, vitamins, or minerals.
Lower Caloric Content: Most natural sweeteners provide calories but are often sweeter than table sugar, allowing people to use smaller amounts while achieving the desired level of sweetness. In contrast, artificial sweeteners are non-caloric.
Potential for Antioxidants and Nutrients: Natural sweeteners like honey and maple syrup can contain antioxidants and small amounts of vitamins and minerals, providing additional potential health benefits.
Limited Side Effects: Artificial sweeteners, when consumed in excess, can sometimes lead to gastrointestinal discomfort or have a laxative effect. Natural sweeteners are less likely to cause such side effects.
Use of Natural Sweeteners in Indian Cooking
Jaggery (Gur): Jaggery, a traditional sweetener made from sugarcane juice or date palm sap, is a staple in Indian cooking. It is used to sweeten desserts
For example : gulab jamun, jalebi, and payasam.
Honey: Honey is used as a sweetener and flavour enhancer in many Indian sweets and beverages.
For example: shrikhand, lassi, ladoos and herbal tea.
Maple Syrup: While not native to India, maple syrup is sometimes used as a sweetener in recipes that require a Western touch.
For example: pancakes, waffles, or baked goods.
Coconut Sugar: Coconut sugar is used in South Indian cuisine to sweeten dishes.
For example: coconut-based sweets, payasam, and rice cakes.
Yoghurt and Curd: In many Indian recipes, yoghurt or curd is used as a natural sweetener and a source of probiotics.
For example: raita, shrikhand, and some rice preparations.
RECIPE – 1] HONEY CARROT KHEER
RECIPE – 2] PATISHAPTA
RECIPE – 3] SEVAI WITH STEVIA
RECIPE – 4] MAPLE GULAB JAMUN
RECIPE – 5] NUTRIBAR
Can Natural Sweeteners help in Controlling issues related to Diabetes? If yes? Why?
Natural sweeteners can be part of a diabetes management plan, but their impact on blood sugar levels varies depending on the type of sweetener and how they are used.
Stevia is a natural sweetener that does not raise blood sugar levels, as it contains no carbohydrates.
Monk fruit extract has no calories and does not affect blood sugar levels. It can be used as a sugar substitute for people with diabetes.
Agave nectar has a lower glycemic index than table sugar, meaning it may have a smaller impact on blood sugar levels.
It’s essential for individuals with diabetes to work with a healthcare professional or registered dietitian to develop a personalised nutrition plan.
Conclusion
- The use of natural sweeteners in cooking offers several potential health benefits, making them appealing alternatives to refined sugars and artificial sweeteners.
- Natural sweeteners should be used in moderation, and individual dietary needs and preferences should be taken into account.
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