Natural sweeteners

We all now know that sugar, apart from its taste and calories, does not offer our body anything nutritious, and its chemical substitutes have also been categorized for many side effects. That's why in recent years more and more people are turning to natural sweeteners. Natural sweeteners are all those that can replace sugar in taste and give us more benefits for our body. Until now, as natural sweeteners we all knew fructose, honey, xylitol, maltitol as well as stevia which made its appearance in recent years. Today, there are other pioneering natural sweeteners on the market that deserve our attention. Let's see them in detail:

Agave nectar or syrup

It comes straight from the core of the agave cactus plant, which lives and thrives in Mexico. The locals call it the "agave honey". Agave is the plant from which we also get tequila, it goes through many chemical processes to make syrup. The juice is collected in a similar way to aloe, filtered and concentrated by boiling. Its nectar consists mainly of 90% fructose and 10% glucose and is 1.4 to 1.6 times sweeter than sugar. It has similar calories to sugar, but because it is sweeter we need to use a smaller amount for the same taste effect. It can replace sugar in any recipe. It is one of the natural sweeteners that has a very low glycemic index (11 – 19), does not increase blood sugar levels and can be consumed by diabetics. Its taste resembles that of honey (it is also sweeter) and contains traces of iron, calcium, potassium and magnesium.

The molasses syrup

Sugar beet molasses is the final product of the sugar refining process. It is produced by the second boiling of sugar cane and has a slightly more bitter taste than sugar. Her name comes from the Portuguese word "melaco» which means honey. Molasses contains more iron than honey, but lacks vitamin C. Brown sugar concentrates more molasses (molasses gives it a dark color and a bittersweet taste). Molasses has a glycemic index of 55. The positive thing is that it is metabolized more slowly than common sugar but has the same calories as it. Molasses contains iron, calcium, magnesium, potassium, sodium, phosphorus, i.e. minerals necessary for the body and is one of the best natural sweeteners in the world. In addition, it shields the body with total polyphenols, powerful antioxidants known for their anti-cancer effects. Cane molasses is used in sauces, confections, drinks, cakes, on yogurt or ice cream. It can be safely consumed by infants and toddlers.

Coconut sugar

A new low glycemic index alternative sweetener (35). It is produced from the nectar of the coconut flower. It is one of the most well-known natural sweeteners in the countries of Southeast Asia, where it comes from. It consists of 75% sucrose, so it is absorbed much more slowly. Compared to brown sugar, coconut sugar has 36 times more iron, 4 times more magnesium, and over 10 times more zinc. Contains inositol, a B vitamin, a component of phospholipids in the brain, skeleton, heart and male reproductive tissues. The coconut flower nectar from which the sugar is derived contains 16 amino acids. It tastes sweet with a hint of caramel.

Maple syrup

Maple syrup is now conquering the supermarket shelves, as it has been for several years now in the USA. It is the sap obtained from maple trees in North America and Canada. After harvesting, the juice is concentrated to turn into syrup, preserving its natural nutritional content and uniquely sweet taste. The syrup after collection is heated to expel the water it contains in its natural form. About 40-50 kg of juice yield 1 kg of syrup. It is a minimally processed food, which is why it is classified as a natural sweetener, it contains zinc and manganese in slightly higher concentrations than honey. Specifically for manganese, two teaspoons of maple syrup daily cover 22%, i.e. ¼ of an adult's needs. It has rich antioxidant and anti-inflammatory properties, which act against cancer, various types of diabetes and bacterial infections. Contains about 50 calories per tablespoon. Its unique taste, soft, silky, with a subtle taste of caramel and toffee. You can distinguish in the taste of vanilla, spices and something burnt but also milky together.

Carob honey

This syrup comes from the carob or wood horn. In the past, carob syrup or carob honey was one of the traditional Greek natural sweeteners instead of sugar. Use either alone or mixed with honey in sweets and drinks. It is an extremely nutritious food, richer in calcium even than milk (350mg per 100g), while it contains phosphorus, carbohydrates, vitamins A and B, proteins and many minerals. It has the ability to soothe the stomach, helps the smooth functioning of the intestine and is used as a sweetener in various preparations (cereals, sweets and drinks). Carob honey is a rich source of iron, magnesium, potassium and riboflavin and is low in sodium. It can also be consumed by infants and toddlers in fruit custard, yogurt or cookies and cakes.

Petimezi

Petimezi, the sticky syrup made by boiling and skimming the must (the juice of pressed grapes before the fermentation process begins), can be found in regions and villages throughout Greece and on selected shelves of certain stores. It takes about 2.5 kilos of must to get 500-600 ml birthday boy It is a thick syrup with a nice sweet and slightly sour taste. Rich in energy, it provides 33 calories per 100g, iron and calcium. It does not contain preservatives, dyes and sugar. Keeps for a long time out of the refrigerator. Petimezi also acts as a preservative, especially in eggplant and pumpkin spoon sweets. It can be the most ideal and economical of natural sweeteners and can be used both in confectionery and cooking, in marinades, as well as as a throat soother.

Kontopidou Irini

Clinical Dietitian, M.Sc.

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