Discover lesser-known sugars: A comprehensive guide to alternative sugars and sweeteners

Are you tired of the same old white sugar? Do you want to try healthier and unique alternatives? Discovering lesser-known sugars might be the perfect solution for you. These natural sweeteners provide a variety of flavours, health benefits, and exciting new tastes to your recipes. Let’s explore some lesser-known sugars and alternative sweeteners that you can incorporate into your everyday cooking.

Coconut Sugar, Palm sugar and Date Palm Sugar

Coconut Sugar is extracted from the exudate of the spathe (seen in the picture) of the coconut palm tree (Cocos nucifera L.). Coconut sugar retains many nutrients found in the coconut palm including iron, zinc, calcium, and potassium.  It has a slightly caramel-like flavour and is often used as a healthier alternative to white sugar. Coconut sugar is lower on the glycaemic index than white sugar. It is commonly used in baking and cooking and is also used to sweeten drinks and desserts.

One type of lesser-known sugar is Palm Sugar (Borassus flabellifer L.), also known as jaggery or gur. Palm sugar is made from the sap of various species of palm trees and has a rich, caramel-like flavour. It is commonly used in Southeast Asian and South Asian cuisine as a sweetener and is also used to make traditional sweets and confections. Palm sugar is often used as a healthier alternative to white sugar, as it has a lower glycaemic index and contains trace amounts of minerals such as iron, zinc, and calcium.

Date Palm Sugar, also known as date syrup or date molasses, is a sweetener made from the fruit of the Date Palm tree (Phoenix dactylifera L.). It is made by boiling down the fruit of the date palm tree until it forms a thick, syrup-like consistency. The resulting syrup is then filtered to remove impurities, and the remaining liquid is allowed to cool and solidify, forming a block of date palm sugar.

Sugars from lesser known Palm trees

Wight’s Sago Palm sugar, (Arenga pinnata Merr.), is a type of natural sweetener that is made from the sap of the Arenga pinnata palm tree, which is native to Southeast Asia. It is similar to other types of palm sugar, such as coconut palm sugar and date palm sugar, in that it is made by collecting the sap from the tree and boiling it down to create a thick, caramel-like syrup.

Fishtail Palm Jaggery is made by collecting the sap from the flowers of the Palm Tree (Caryota urens L.) and boiling it down until it crystallizes. The resulting product is a dark brown, solid sugar that has a rich, caramel-like flavour. Caryota urens jaggery is often used as a sweetener in various dishes and drinks and is known for its unique flavour and aroma.

Arenga and Caryota sugars have a low glycaemic index. Therefore, they are good options for people trying to manage their blood sugar levels. Use them to sweeten teas, desserts, or breakfast cereals. Their distinct taste can add a delightful twist to your dishes.

Mangrove Palm Sugar, also known as Nypa Palm (Nypa fruticans Wurmb) Sugar or mangrove palm sugar, is a type of palm sugar that is made from the sap of the nipa palm tree. The nipa palm tree is native to tropical regions of South and Southeast Asia, and is commonly found in coastal areas and mangrove forests. Nipa sugar is made by collecting the sap from the tree and boiling it down to produce a dark, caramel-like sugar that has a rich, complex flavour.

Honey: Nature's golden sweetness

Honey is one of the most ancient natural sweeteners. It is made by bees from the nectar of flowers. Honey has a wide range of flavours depending on the flowers the bees pollinate. It is rich in antioxidants and has antibacterial properties. Use honey in teas, on toast, or as a topping for yogurt. Its natural sweetness and health benefits make it an incredible alternative to processed sugar.

Maple Syrup and Mahua Sugar

Maple syrup is a natural sweetener made from the sap of the sugar maple tree (Acer saccharum Marshall). The sap is collected and then boiled down to create the thick, sweet syrup that is well-known for its rich, caramel-like flavour. It contains small amounts of minerals such as zinc and manganese, which provide some nutritional value compared to refined sugar. Maple syrup has a lower glycaemic index than white sugar, making it a slightly better option for managing blood sugar levels. It is commonly used as a topping for pancakes, waffles, and oatmeal, and it also works well as an ingredient in baking and cooking. The unique, earthy sweetness of maple syrup adds depth to both sweet and savoury dishes, making it a popular natural sweetener in kitchens around the world.

Mahua Sugar, also known as mahua jaggery or mahua gur, is a type of unrefined sugar that is made from mahua tree (Madhuca longifolia var. latifolia (Roxb.) A.Chev.). This tree is native to India and is found in the tropical and subtropical regions of the country. This sugar is made from the flower petal and is traditionally used in India. This sugar has a distinct taste and is rich in vitamins and minerals. It adds an exotic twist to desserts and sweet dishes.

Sweeteners from succulents: Agave

Agave sugar or syrup is a natural sweetener derived from the sap of the Blue Agave plant (Agave tequilana F.A.C.Weber). It has a mild flavour and is much sweeter than table sugar, which means you can use less to achieve the same sweetness. Agave syrup is rich in fructose, giving it a lower glycaemic index compared to regular sugar, making it a popular choice for people trying to manage blood sugar levels. However, due to its high fructose content, excessive consumption can negatively affect metabolic health. It is commonly used in beverages, baking, and as a topping for foods like pancakes and waffles. Agave syrup’s smooth texture and easy solubility make it ideal for both cold and hot drinks.

Maguey sugar or Maguey syrup, also known as Miel de Maguey, is made from the maguey plant (Agave salmiana Otto ex Salm-Dyck), which is a type of agave plant found in Mexico.   Maguey syrup has been used in traditional Mexican cuisine for centuries and is known for its distinct, rich flavour. It has a lower glycaemic index than refined sugar, making it a healthier alternative for those looking to manage blood sugar levels.

Some more lesser-known Natural Sweeteners

Stevia sugar, is a natural sweetener extracted from the leaves of the stevia plant (Stevia rebaudiana Bertoni). It is much sweeter than refined white sugar since It contains zero calories, making it a suitable option for diabetics. Stevia is a popular choice for those looking to reduce calorie intake. It does not raise blood glucose levels, as it has no impact on insulin response, making it safe for people managing diabetes.

Stevia can be used in place of sugar in foods and drinks, providing sweetness without the associated blood sugar spikes. It’s perfect for sweetening teas, coffees, and other beverages.

Sorghum syrup is made from the juice of sweet sorghum (Sorghum bicolor (L.) Moench). It has a deep, earthy flavour and is commonly used in Southern U.S. cooking. Sorghum syrup is great for baking and adds a robust sweetness to gingerbread, cookies, and other treats.

Birch sweetener, also called xylitol, is a sugar alcohol derived from the bark of birch trees (Betula pendula Roth). It has a sweetness similar to that of white sugar, but with fewer calories. Xylitol does not spike blood sugar levels, making it suitable for diabetics. It’s also known to help maintain dental health, which makes it popular in sugar-free gum and candies.

Monk fruit sweetener is a natural, zero-calorie sweetener extracted from the monk fruit, also known as Luo Han Guo (Siraitia grosvenorii (Swingle) C.Jeffrey ex A.M.Lu & Zhi Y.Zhang), which is native to southern China. It contains compounds called mogrosides that provide intense sweetness, making it up to 200 times sweeter than regular sugar. Because monk fruit sweetener is free from carbohydrates, it doesn’t cause spikes in blood sugar levels, making it suitable for people with diabetes or those on low-carb diets.

Yacon syrup comes from the roots of the yacon plant (Smallanthus sonchifolius (Poepp.) H.Rob.). It is native to the Andes Mountains. Yacon syrup contains fructooligosaccharides, which are prebiotics that support gut health. It has a mild sweetness and is low in calories. You can use yacon syrup in smoothies or as a topping for pancakes.

Lucuma powder comes from the lucuma fruit (Pouteria lucuma (Ruiz & Pav.) Kuntze), which is native to Peru. It has a naturally sweet taste with hints of caramel and maple. Lucuma powder is rich in antioxidants and adds a nutritional boost to smoothies and desserts. It’s a great way to add sweetness without refined sugars.

Why try lesser-known sugars?

Exploring lesser-known sugars opens up a world of flavours and health benefits. These alternative sweeteners are often less processed and contain more natural nutrients compared to white sugar. They also offer unique flavours that can add character to your recipes.

Many of these sugars have a lower glycaemic index, which means they won’t cause rapid spikes in blood sugar. This makes them suitable for people with diabetes or anyone trying to manage their blood sugar levels. They also contain minerals, antioxidants, and other health-promoting compounds that refined sugar lacks.

Incorporate these sugars into your diet

To incorporate these lesser-known sugars into your diet, start small. Try replacing refined sugar in your favourite recipes with coconut sugar, honey, or maple syrup. Use date palm sugar in your coffee or sprinkle lucuma powder on your desserts. Experimenting with these natural sweeteners can bring variety and health benefits to your meals.

These lesser-known sugars not only satisfy your sweet cravings but also provide additional nutrients. Give them a try and see the difference they make in your cooking and health.

Conclusion

Lesser-known sugars and natural sweeteners are a wonderful alternative to processed white sugar. From the earthy notes of sorghum syrup to the fruity sweetness of date palm sugar, each sweetener offers a unique taste and health benefit. Using these sugars can help you reduce your sugar intake while adding rich flavours to your food. So, why not give these natural sweeteners a chance? Discover the world beyond refined sugar and enjoy a healthier lifestyle.

Image Courtesy: RARE