Ever since we started our 100 Days of Real Food pledge it seems like we have been getting a lot of questions about sugar and other sweeteners. Can’t we have sugar? Isn’t it natural? Yes, I suppose it is technically “natural” since it is made from the sugar cane plant, but it is also a highly processed version of this plant similar to how white flour is made from the wheat plant. If we are going to start classifying things in this manner we could also technically say high-fructose corn syrup (HFCS) is “natural” since it is made from corn. And despite the mixed research on if HFCS is really worse for you than good ol’ white sugar, according to Michal Pollan, it just happens to be “a reliable marker for a food product that has been highly processed”.
A sweetener like honey can also be considered natural and somewhat “processed”, although the work is done by bees out in nature as opposed to in a factory. All of these (as well as other sweeteners) are high in energy and low in nutrients, although an alternative like honey or maple syrup might be slightly better in the nutrition department. According to Michael Pollan the moral of this story is that “sugar is sugar” and “organic sugar is sugar too.” In processed food there are “now some forty types of sugar used” including:
barley malt, beet sugar, brown rice syrup, cane juice, corn sweetener, dextrin, dextrose, fructo-oligosaccharides, fruit juice concentrate, glucose, sucrose, invert sugar, polydextrose, sucrose, turbinado sugar
There are also the sweeteners you can find in the grocery store baking aisle such as:
Splenda, Equal, agave syrup, corn syrup, molasses, maple syrup, Sweet-n-Low, brown sugar
No matter what kind of sugar you decide to use we think there are a couple of key takeaways:
- Consume any and all types of sugar in moderation mainly trying to reserve them for special occasions.
- When it comes to store-bought foods avoid those “that have some form of sugar (or sweetener) listed among the top three ingredients” according to Pollan.
- Given the choice go with a natural option like honey or even white sugar as opposed to the artificial stuff like aspartame (or Splenda).
As far as our 100 Days of Real Food rules go, we chose honey and 100% maple syrup as acceptable choices because they are made in nature and less often found in highly processed foods. This rule has resulted in us having to make from scratch anything we eat that contains a sweetener. Trust me when I tell you, I have searched high and low for a store-bought product containing 5 or less ingredients and honey or maple syrup as the sweetener. One may exist, but I have not found it. So this rule greatly helps us not only reduce, but also regulate our consumption of “sweets” since we have to make everything ourselves.
I’ve been wondering about “raw” sugar. Is that still just considered “sugar” and not any better than the white sugar?
Raw sugar is actually a little less processed than the typical white sugar so therefore it does have a “trace” amount of nutrients. So I suppose it would be slightly better, but either way it is still very much a sweetener that overall is high in energy and low in nutrients. So it should be treated just like any other sweetener including white sugar, brown sugar, honey, etc. I hope that helps!
This one helped me with a lot of interesting facts about sugar: http://simpleorganic.net/whole-cane-sugar-a-better-way-to-sweeten/
You are the second person to share this site…thank you!
I’ve been doing all of our starch baking from scratch but have been baking with organic evaporated cane juice. This is a no no on your list however. How does the honey change the baking of things like muffins/waffles/breads? What about rapadura? I’d love some insight!
I have never used cane juice and it is a “no-no” because it is refined and therefore very similar to sugar. It is also on the “no” list because it can be found in a lot of store-bought processed foods. Since I have never used it I am not 100% sure of the consistency although I imagine since it is called “juice” it must be somewhat of a liquid. I think using honey instead would change things in some recipes, but not all. In recipes that just call for a small amount of sugar I have substituted honey (which is obviously a very different consistency from sugar) and had no issues. So I think those recipes would work just fine it is the ones that call for larger amounts (like sweets) where it would probably be more trial and error for you to substitute.
What about Sucanat? It’s dehydrated cane juice, more like coarse grains of sand than fine sugar. This is a sweetener that is often called for in the baked “treats” in my Clean Eating magazine.
Based on my research Sucanat appears to be slightly more processed than honey and maple syrup (which are “processed” in nature) and a little less processed than white sugar. So I guess it would fall somewhere in-between as far as the amount of processing goes. I will say that whether it is this product or maple syrup or raw sugar or refined sugar that all sweeteners are basically high in calories and low in nutrients and should all be used in moderation no matter how processed they are though. Here is a little more detail of how Sucanat is made: http://en.wikipedia.org/wiki/Sucanat
Based on my research Sucanat appears to be slightly more processed than honey and maple syrup (which are “processed” in nature) and a little less processed than white sugar. So I guess it would fall somewhere in-between as far as the amount of processing goes. I will say that whether it is this product or maple syrup or raw sugar or refined sugar that all sweeteners are basically high in calories and low in nutrients and should all be used in moderation no matter how processed they are though. Here is a little more detail of how Sucanat is made: http://en.wikipedia.org/wiki/Sucanat
What about molasses? Would you consider it as an acceptable sweetener? I thought it would be a good substitute for brown sugar but I’m new to this…help?
Molasses is sugar cane juice that has been boiled so I would say it is definitely more processed than something like honey or pure maple syrup. Pretty much all sweeteners are the same though in regards to being rather high in calories and low in nutrients therefore all of them should be used in moderation (whether they are highly processed or not).
[...] with whole-grains as the first ingredient (instead of the sweet filling) and not having any sweeteners listed in the top three [...]
Do you drink coffee? If so, do you take it black? Or did you have to make the switch to tea, with honey if necessary?
I drink my version of a “mocha” which is 1 shot of espresso, 3/4 cup hot milk, 1/2 teaspoon unsweetened cocoa, and 1 teaspoon maple syrup. It took me a little while to transition from my old white chocolate mochas to these, but now I love them! My husband drinks his coffee with a little milk only.
What about stevia?? which is an herb, so it should qualify as a natural sugar, right?
[...] also love this artical from Lisa about artifical [...]
Very helpful stuff – I’ve been trying to cut out sugars and artificial sweeteners. I too am curious about stevia as that has become my sweetener of choice. Also, what about agave nectar?
I would choose agave over stevia. They have both been around for a long time, but stevia is still banned in some countries and was only recently approved in the U.S. And as Michael Pollan says…innovation in food is bad!
The stuff approved in the U.S. is not real stevia, but the food industry’s (Pepsico/Coca-Cola) chemical version of it. They would like the world to believe it is natural, therefore “good” for us. Real stevia IS good for us. See the following for more info.
http://nerissaoden.blogspot.com/2011/03/will-real-stevia-please-stand-up.html
I was in the nursery store on the weekend and found a Stevia plant. So now I am growing my own sugar. I’m thinking that this suring would qualify for the 100 days of real food. Right?
How do you plan to use it or process it into a sweetener?
I was going to dry some of it in my dehydrator and use some of it as a raw leaf. I could use the raw leaf for making juices(lemonade/iced tea) or in hot tea. I heard you can use it in baking but I will have to do some research on that.
I have a girlfriend who does this with her Stevia plants.
[...] natural sweeteners including honey, 100% maple syrup, and fruit juice concentrates are acceptable in [...]
You can take your stevia leaves and use a mortar and pestle to grind them into a paste, it works for me. Sometimes I just take a leaf or two and pop them in a big jug of tea, let it sit for a bit and it gives it a nice little sweet too. You can also buy it off the shelf, yes it is processed but there’s definitely under 5 ingredients in it and it’s waaaaay better for you than sugar, aspartame, or saccharine.
It tastes a bit like aspartame to me, which is good because that’s what I grew up on with both my parents being diabetic. I recently found out that aspartame can cause serious problems with liver function, and a multitude of other little health problems, so discovering stevia was a huge thing for me.
Hi. I know this is an older post, but I have a question. I would like to try the 100 day pledge but I am wondering about the “sugar” aspect. I am vegan and therefore don’t like to use white cane sugar (not a problem), but I also don’t use honey. I do, however, use Sucanat and Agave, along with maple syrup. Agave is a low gluten natural product made from the agave plant, so I’m wondering as I don’t use honey, if it is okay if I use the agave. It is very similar in texture to honey but does not increase the insulin levels. And I use Sucanat very sparingly. What are your thoughts? Thanks. Love your site.
I have been using a vegan, organic stevia from Trader Joe’s in Los Angeles. The only ingredient is organic stevia. If you are in the area that has a Trader Joe’s, I would highly recommend this product. It tastes great and there are no calories or carbs.
How do you convert your existing recipes for cakes, cookies, etc using maple syrup (which is obscenely expensive) or honey? Is it one-to-one or is they a method to the madness?
I enjoy my coffee with milk and sugar- which I have been using Truvia. Do you have a suggestion that would be better? Thanks!
What are your thoughts on truvia, it is comparable to stevia?
It is refined so I would not recommend it. If you process your own stevia leaves that would be better.
I was wondering the same re truvia. I’ve heard this is better than Splenda, but am very skeptical.
There is a lot of things better than splenda, splenda is man made and horrible for you.
I don’t think it is any better…just the latest “fad” out there in the food industry!
Oh no! where is xylitol? It has a low glycemic index and has added health benefits for your teeth (prevents decay, and is talked about to help repair damaged enamel, I don’t know the facts on this though)
I love your article, but I wanted to let you know that Agave is NOT a natural nor healthy option for sweetening… here’s why: http://articles.mercola.com/sites/articles/archive/2009/07/02/Agave-A-Triumph-of-Marketing-over-Truth.aspx
I agree -Sarah. Agave has gotten such a hype lately. But. As a rule of thumb everything in moderation
. Thanks for the article I tried telling some friends it is not as great as what people think
wow, how easily fooled we are….thanks for the link to the article. I am terribly addicted to sugar. That is the hardest part of the whole food challenge for me…..
I am wondering if you use raw honey or “regular” honey? I have seen raw honey at the store but I have never bought it. Just curious. And thank you for all your effort on this blog. It has inspired me to make healthier meals for my family and I love your recipes.
Yes, we buy raw honey. So glad you are enjoying the blog!
Does the honey have to be unpasteurized to be a healthy sweetener? Is unpasteurized honey safe for children as soon as they turn 1? Thanks.
Wow, I love your blog. My husband heard about your site and wrote it down for me and I am not kidding, other then getting up to make my meals and water , I have sat here reading for the last almost eight hours. I read both 100 days of posts and the health advantages, have written down some recipes and now I am reading about the sweetners. I have to admit I have been a big time user of aspartame and splenda for close to thirty years , first aspartame and then splenda as it became available. I have been using stevia and thought it was better, I even have some of the Trader Joe stuff too. Had my mother in law mail to me from Calif, no Trader Joes in the Dallas area at t his time, but here it might happen soon !! I cannot wait !
I have been working on getting the diet soda out of my diet and after years of a 2 liter bottle a day I can say I am not drinking it every day and after reading this blog and all your test results, will stick with just water from now on. I have been drinking mostly water for weeks now. Tea with honey will be the other drink I allow myself.
I am prediabetic and my cholesterol is not what it should be and I have over a hundred pounds to lose, and my husband is not far behind me. I do believe this is something we can do as we already eat lots of homemade black beans and brown rice and whole wheat but too much of other stuff we should not.
Thanks so much for sharing with us all, I am very excited and plan to get us signed up for our first ten day by the end of the week when I can go shopping on pay day !!
We live in a small town an hour from Dallas and there is NO where to buy much organic,Just some in a local HEB grocery store, but if we drive up to Dallas we have a lot, so it is something we may have to do once a week to eat the way we need to.
I will be reading a lot more here and trying to learn from all the wonderful posters as well.
Thanks so much,
Stephanie
Wow, thanks so much for your comment. I wish you both the best of luck with your transition to real food!!
I love your website! But after reading this, I see what sugars not to use, but which ones do you use?
We use honey and maple syrup (mostly), but still in moderation!
Thanks for another informative web site. The place else could I get that kind of info written in such an ideal method? I’ve a undertaking that I am simply now working on, and I’ve been on the look out for such information.
Wow! What a great resource! Thank you for all your work on this blog! So, there was a question about xylitol that a few comments ago, and I was wondering the same thing – what about xylitol?
Thanks in advance for your time!
[...] Sweeteners 101 by 100 Days of Real Food [...]
I’ve been trying to find a raw organic honey to use for my family. Trader Joes sells ‘Raw Organic Honey’ that they say they filter and whip a bit….any thoughts on this??
I am loving your blog! If you compiled all of your recipes in a book, I would buy one for every person I know!!! Such a phenomenal resource!
You are too sweet…thank you! And that honey choice sounds like a good one.
Hi, I was wondering if you preferred Grade A or Grade B maple syrup?
I buy grade B because it’s cheaper!
[...] natural sweeteners including honey, 100% maple syrup, and fruit juice concentrates are acceptable in [...]
Do you have any tricks or tips on how to substitute sugar in recipes to maple syrup or honey?
Thanks!
Here’s an article that might help: http://www.thekitchn.com/baking-with-honey-which-variety-to-choose-166729
Do you know anything about Zsweetner?
I looked it up the other day and doesn’t look very “real food” to me…Michael Pollan says “innovation in food is bad” and I am pretty sure it’s not something our ancestors were eating!
[...] natural sweeteners including honey, 100% maple syrup, and fruit juice concentrates are acceptable in [...]
Hi! Thanks for this website. I was wondering if the xylitol question was answered and I just missed it somehow?
LeAnn – That is a relatively new sweetener that I need to research…but I am learning toward “no” as far as eating it.
Hi. Yes Lisa replys:
100 Days of Real Food
March 16, 2012 at 4:52 pm · Reply
I looked it up the other day and doesn’t look very “real food” to me…Michael Pollan says “innovation in food is bad” and I am pretty sure it’s not something our ancestors were eating!
I hope this helps. I’m now reading m pollens book!
[...] natural sweeteners including honey, 100% maple syrup, and fruit juice concentrates are acceptable in [...]
Just a quick question, why don’t you endorse unsulfered molasses or black strap molasses (both are good)? It’s got a lot of minerals and is a healthy option as well. Just wondered.
We are able to do everything we need with honey and maple syrup…and they are slightly less processed. The bottom line with sweeteners is that “sugar is sugar” no matter which one you choose.
Thanks for replying, I was just curious. We recently finished our 10 pledge and it was super hard at first but towards the end it was actually really simple. We’ve been really enjoying all your recipes and tips, it’s amazing how weird people think we are for avoiding processed foods. I am so glad to have your site as a major resource, thanks so much for all you do it’s making a huge difference for so many people!
[...] 100 Days of Real Food she talks about that although white sugar is a natural product it is also very processed. She [...]