A Guide to Healthier Sugar and Flour Alternatives

 More and more people are embracing alternative ingredients when it comes to traditional recipes. Knowing which ones to choose can be particularly confusing, especially when you factor in all of the contradictory messaging you hear. Having a research-backed, comprehensive guide like this one will help you choose the most appropriate ingredients for whichever delicious recipe you choose to cook or bake! 

Sayonara sugar! Refined white and brown sugar has gotten a bad wrap over the years because of its effect on blood sugar, weight, and inflammation (1). Since sugar tends to be a staple in most baking recipes, finding the most appropriate sugar replacement can be hard since regular sugar provides certain characteristics to baked goods (baking is a science after all!) Below we’ve outlined the top nutritive and non-nutritive sweeteners, their flavor profiles, and best uses.

Nutritive sweeteners are those that provide the body with calories, of which can trigger an insulin response and thus affect blood sugar. The effect of a food on blood sugar is known as the glycemic response, and is measured by the glycemic index (GI) (2). The glycemic index is a scale of 0-100, with 100 being given to foods that have the most immediate/direct effect on blood glucose levels. Table sugar, which is the most common nutritive sweetener, has a glycemic index of 65. That means that it has a more immediate effect on blood glucose levels compared to something such as coconut sugar which has a glycemic index of 35. 

Below are some of the healthiest and most popular options: 

DATES: As the fruit of the date palm tree, dates have been a popular option for those looking to use minimally processed sweeteners. With a GI of 42, most of the carbohydrates in dates come from glucose and fructose, and the remaining 10% are from fiber (3).  

• FLAVOR: Dates have a caramel undertone with a hint of vanilla, making them perfect for warm spiced desserts or for use in smoothies that incorporate fruits like bananas, pineapples, and apples. 
• HOW TO USE: To use whole-dates in baking, you can make a puree of pitted dates using a food processor, adding a little splash of water to thin it out if needed. Simply use a 1:1 ratio of date paste when replacing table sugar in a recipe. Date syrup is made when dates are boiled, pureed, and have the excess liquid drained and you can swap ⅔ date syrup for every 1 cup of sugar in a recipe.

COCONUT SUGAR: Obtained from evaporating the nectar from coconut tree blossoms, coconut sugar has a higher ratio of sucrose and small degree of prebiotic fiber (inulin), giving it a GI index of 35. In addition to supporting the microbiome, coconut sugar also has the highest amount of potassium, magnesium, sulfur, and phosphorus compared to other sweeteners (4).

• FLAVOR: Coconut sugar has a flavor similar to brown sugar, and despite being from the coconut tree, tastes nothing like coconuts. 
• HOW TO USE: Coconut sugar can be used in a 1:1 ratio with table sugar in recipes. It has a large granule size compared to regular and brown sugar, which can affect baked goods texture and moisture levels. Coconut sugar is best used in cookies, shortbreads, and candies (5). 

MAPLE SYRUP: Sourced from the tapping of maple trees, maple syrup is a breakfast favorite that has a fairly low GI index (54) an array of nutrients. Maple syrup is a good source of manganese, calcium, and zinc, and contains antioxidants known as phenols that help quell oxidative stress (6). 

• FLAVOR: Maple is a classic flavor most know and love, and this flavor is one that ranges between grades. Grade A maple syrup is harvested earlier in the season and has a lighter, more fluid consistency that is lower in minerals, whereas Grade B maple syrup has a more robust flavor and nutrient profile. 
• HOW TO USE: Sweeter in taste compared to table sugar, you should use ¾ cup maple syrup for every 1 cup table sugar a recipe calls for. To help reduce excess moisture, reduce any additional liquids a recipe calls for by ¼ cup and reduce oven temperature by 25 degrees Fahrenheit. Since maple syrup is a liquid, it will not “cream” well, and therefore can result in less aeration and denser, more moist baked goods. Maple syrup is best used in candies, caramels, and denser sweet breads. 

HONEY: Primarily composed of glucose and fructose, honey has a GI index of 58 (7) and is a good source of trace minerals, amino acids, and antioxidants. Since honey contains a higher ratio of fructose, it doesn’t trigger as large of an insulin response since fructose needs to be processed in the liver and not via insulin. 

• FLAVOR: The flavor of honey is highly dependent upon the botanical source the bee’s used to harvest the honey consumed and its flavor can range from floral to butterscotch, and everything in between.  
• HOW TO USE: Use between ¾ to ⅔ cup of honey per every 1 cup table sugar called for in a recipe, and be sure to reduce any additional liquids a recipe calls for by ¼ cup. Honey cannot be creamed (mixing a fat with sugar) and therefore results in denser, less airy baked goods. Honey is great for recipes like puddings, smoothies, ice creams, and moist/dense quick breads

BLACK STRAP MOLASSES: Regular sugar is processed by boiling sugarcane and the resulting sugar crystals are then separated from the liquid syrup (molasses). Blackstrap molasses is formed during the third boiling of this liquid, and although it is a direct bi-product of sugar, it has a lower GI index of 55 and is about a 50/50 blend of glucose and fructose. It is also a great source of certain minerals, and 1 tablespoon provides approximately 20% of the RDA for mineral calcium, iron, magnesium, and manganese (8). 

• FLAVOR: With a distinct, bitter flavor, blackstrap molasses’ robust flavor is best paired with recipes calling for warm spices, or those that use heartier flours like spelt, rye, and buckwheat. 
• HOW TO USE: Blackstrap molasses is less sweet than table sugar and so use 1 ⅓ cup molasses for every 1 cup table sugar called for in a recipe. For every cup replaced, reduce liquids by 2 tablespoons and reduce oven temperature by 25 degrees Fahrenheit. 

BAKING BLENDS: Regular sugar not only provides sweetness, but it also helps promote browning, chew, and crumb-size. Since sugar alternatives have different chemical makeups compared to table and brown sugar, the products baked with them often lack one or more of these characteristics. 

• FLAVOR: White sugar baking substitutes such as the Swerve or Lakanto brands have a mildly sweet flavor that is the perfect substitute for table sugar, whereas their brown sugar replacements taste deeper, with hints of molasses. Monk-fruit based confectioner sugar replacements are also an option and widely available in health food stores and online. 
• HOW TO USE: Both the brown and white sugar blends are formulated with a special mix of prebiotic fibers and erythritol will work together as they bake to promote browning and chew and so they can be used in a 1:1 ratio when replacing regular sugar in recipes!
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Non-nutritive sweeteners are typically zero or low-calorie sugar alternatives that offer up a more concentrated source of sweetener per serving. Being low on the glycemic scale, these are great options for those looking to balance blood sugar and/or limit the number of carbohydrates. 

STEVIA: Derived from boiling the stems and leaves of a native South American plant, stevia is one of the most popular non-nutritive sweeteners amongst alternative dieters, as it has a GI index of 0 and does not affect insulin or blood sugar levels (9). 

• FLAVOR: Being 200x sweeter than table sugar, a little bit of stevia goes a long way in baking. Steviol glycosides are what give this plant extract its high level of perceived sweetness and unfortunately can also contribute to a slightly bitter aftertaste which gets more concentrated with larger quantities. 
• HOW TO USE: You can use pure stevia powder by replacing 1 cup table sugar with 1 teaspoon stevia (or 18-24 packets). If you are using a liquid stevia extract, use 1 teaspoon per every 1 cup sugar. Since stevia cannot contribute to the creaming method nor does it contribute any moisture, adding an extra ¼-½ teaspoon baking soda or powder, reducing oven temperatures by 25 degrees F, and adding ingredients higher in moisture (like fruit purees) is recommended. 

MONK FRUIT: Also referred to as “Lo Han Guo,” monk fruit is related to the gourd family and has traditionally been used as both a sweetener and botanical health remedy as it is a rich source of antioxidants. Similar to stevia, monk fruit has 0 calories and a GI index of 0. Unlike sugar alcohols, monk fruit does not cause some of the gastric distress like some of the other non-nutritive sweeteners (10). 

• FLAVOR: Monk Fruit is between 200-300 times sweeter than table sugar, depending on the brand, and should be used in extremely small quantities (start small, then add more to taste). Some may perceive a slightly bitter flavor when used in large amounts; however, compared to stevia, monk fruit does not contain the bitter compounds found in the stevia plant. 
• HOW TO USE: Pure monk fruit does not fare well in baked goods, since it cannot contribute to any aeration normally obtained in the creaming method. Use pure monk fruit when sweetening liquids like ice cream, gelato, or puddings, and opt for monk fruit baking blends (which incorporate other non-nutritive sweeteners) when baking cakes, cookies, and quickbreads. 

ERYTHRITOL: Naturally found in foods such as melons and mushrooms, or derived from corn, birch, or glucose fermentation, erythritol is one of the most popular sugar alcohols on the market. On top of having a glycemic index of 0, it doesn’t tend to cause the same digestive distress (gas and bloating) that some other sugar alcohols can cause (11). 

• FLAVOR: Erythritol is the “cleanest” tasting sugar alternative, making it the perfect sugar replacement. Large quantities can sometimes lead to slight cooling sensations, but no bitterness exists.   
• HOW TO USE: Erythritol is about 70% as sweet as table sugar, however, most people find using a 1:1 ratio for table sugar works fine. By itself, erythritol does not dissolve as well as sugar, so this might affect the rise obtained in some baked goods during the creaming process. It also does not caramelize and so baked goods might appear paler in color. 

XYLITOL: Most commonly sourced from birch trees, xylitol is a sugar alcohol that is approximately 40% sweeter than table sugar. It has a low glycemic index of 12, 3 calories per gram, and 4 carbohydrates per teaspoon. Xylitol can cause gastric upset in those sensitive to polyols, a type of fermentable carbohydrate, so caution should be used with higher amounts (12). 

• FLAVOR: Xylitol has a sweet taste but large quantities can cause a slight cooling sensation in the mouth. 
• HOW TO USE: Xylitol is about 40% as sweet as table sugar, but most people find using a 1:1 ratio of table sugar for xylitol is fine. Since xylitol does not caramelize, nor does it have the same hygroscopic properties as sugar, it can bake up desserts that are slightly more dry and pale. Adding a bit more liquid or 1-2 tablespoons molasses per cup of xylitol can help counteract this. *Please note, xylitol is toxic to dogs. 

ALLULOSE: This novel sweetener is made from the rare sugar psicose, which can be found in foods like jackfruit and figs. Only about 30% of allulose is actually metabolized by the body with the rest being excreted in the urine, and studies have found that it has no effect on insulin levels, and its glycemic value is 0 (13). 

• FLAVOR: At about 70% as sweet as table sugar, allulose is a clean, non-bitter non-nutritive sweetener that is the perfect replacement for cane sugar. 
• HOW TO USE: Due to its lower level of sweetness, replace 1 cup of sugar with 1 ¼ or 1 ⅓ cup allulose. Allulose also browns much quicker than regular table sugar, but otherwise is a perfect alternative to table sugar in cookies, breads, muffins, and cakes. 

With the surge of special diets taking hold of the wellness sphere in the past five years, the alternative flour category continues to grow. It doesn’t matter if you follow a ketogenic, paleo, or gluten free diet, there is a “flour” that fits the nutrient requirements set by each.

There is a common saying that unlike cooking “baking is a science” and since many alternative flours lack gluten, the compound in wheat flour that gives baked goods structure, knowing how and when to use each flour is essential. 

There is another tip to keep in mind for this very reason, and that is because the lack of gluten and varying degrees of fat and starch make flour alternatives perform differently than all-purpose flour. Therefore, you cannot simply just swap all of the all purpose flour for almond flour in a recipe.

To help you skip going through tedious trials and errors with alternative flours, below  is a list of the five most common flour alternatives, their health benefits, and the best ways to use them. 

ALMOND FLOUR: Produced when raw, blanched almonds are pulverized into a powder, almond flour is a good source of protein (6-8  grams per ¼ cup), vitamin E and magnesium and is full of heart-healthy mono-unsaturated fats. You may also find almond meal, which is made from skin-on almonds that are less processed and therefore coarser in texture (14).

• FLAVOR: With a nutty undertone, almond flour lends a rich and slightly sweet flavor to baked goods. Because almond meal is made with skin-on almonds, it has a bit more of a robust flavor. 
• HOW TO USE: Almond flour is low-carb and very versatile, making it a good replacement for all-purpose flour in keto and/or low-carb baking.. Keep in mind, because of its higher fat content, replacing all of the all-purpose flour with almond flour is not recommended and instead, mixing replacing ¼ cup almond flour with a lower moisture flour (such as coconut or tapioca) is recommended to avoid heavy baked goods. 

BUCKWHEAT FLOUR: Although it has “wheat” in its name, this gluten-free flour is actually made from a type of seed known as a “pseudocereal.” It is high in fiber and protein, contains an array of minerals such as magnesium, manganese, copper, and iron, and is a good source of prebiotics (15).  

• FLAVOR: With a robust, nutty flavor that gives a hearty flavor to recipes made with it. 
• HOW TO USE: Popular in Asian cuisines (especially for soba noodles,) buckwheat flour is also commonly used for crepes, pancakes, waffles, and mixed with other flours for quickbreads. Swap ½ the amount of all-purpose or gluten-free flour with buckwheat flour to add a hearty flavor to your recipes. 

CHICKPEA FLOUR: Also known as “garbanzo bean” flour, chickpea flour is made from dried, pulverized chickpeas. High in fiber, protein, and trace minerals, chickpea flour is a staple in certain parts of Asia and Europe, commonly used to make flatbreads and pancakes (16). 

• FLAVOR: Chickpea flour has a slightly nutty, “bean-y” flavor but is quite neutral when baked.
• HOW TO USE: With a higher starch content, chickpea flour is appropriate for those following a gluten-free and vegan diet, and is sometimes even used as an egg replacer (3 tablespoons flour to 3 tablespoons water). Because this flour is starchier, it absorbs more liquid and may require a chemical leavener (baking soda or baking powder) to help enhance a recipe’s structure. 

COCONUT FLOUR: Made from coconut meat that has been dried and ground, coconut flour is high in fiber, resistant starch, and low in carbohydrates, coconut flour also contains medium-chain fatty acids (MCT’s) which help support energy and cognition (17). 

• FLAVOR: Coconut flour has a sweet, slightly subtle coconut flavor but is versatile enough to be used in a number of recipes without imparting a strong coconut taste. 
• HOW TO USE: This popular gluten-free flour is perfect for those following keto and/or paleo diets. Its higher fiber content causes it to absorb a lot of water, and so that is important to keep in mind so you can avoid dry/dense baked goods. Try using ¼ cup coconut flour for every 1 cup all-purpose flour, and be sure to increase liquids by ¼ cup as well. If you don’t increase liquids, add 1 extra egg per each ¼ cup coconut flour. 

OAT FLOUR: Made from pulverized whole grain oats, oat flour is a good source of fiber, B vitamins, and minerals such as magnesium and phosphorus (18). Although oats are a gluten-free grain, cross-contamination is common and so purchasing a Certified Gluten-Free oat flour is important for anyone avoiding gluten. 

• FLAVOR: Neutral in flavor, with a slightly malty undertone, oat flour is very versatile and can easily replace all-purpose flour in recipes that call for it. 
• HOW TO USE: Light in consistency and very absorbent, oat flour helps lighten up heavy baked goods that use denser flours such as buckwheat. Swap out 25-50% the amount of gluten-free or all-purpose flour with oat flour, or use it when kneading regular dough since it won’t toughen up because it lacks gluten. 

TAPIOCA FLOUR: Sourced from cassava root, tapioca flour is also referred to as tapioca starch due to its high starch content and thickening powers. Commonly used to help thicken soups and stews, tapioca flour is a great alternative flour if you are allergic to wheat or have sensitivities to nuts or cornstarch (19).

• FLAVOR: Virtually tasteless, tapioca flour is like a sponge that absorbs the flavors you add to it.  
• HOW TO USE: Tapioca flour's high starch content makes it hold on to moisture well, meaning that recipes using it often require less oil/fat. It also helps with a recipe’s chew, and is great for things like cookies and pizza dough. It is much higher in carbohydrates compared to other flour alternatives (26 grams per ¼ cup) and so is suitable for both gluten-free and paleo diets. Replace no more than 20% of the total amount of flour with tapioca flour, or use in a 1:1 ratio if replacing corn or potato starch. 

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