muffins Archives | Community Food Co-op

Ask the Nutritionist: Natural Sweeteners

by Selva Wohlgemuth, Co-op News contributor

November 2017

Selva Wohlgemuth, meal planning instructor

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: What are the best choices when it comes to natural sweeteners?

Reducing your intake of added refined sugars and artificial sweeteners is definitely a good idea when it comes to overall health. Refined sugars are void of micronutrients and a high intake has been linked to many chronic health conditions. Artificial sweeteners have also been implicated with less than desired effects including increased obesity rates, changes in good gut bacteria, and digestive distress. However, when the weather starts to get cooler and we start to enjoy home-baked goods, there are better choices that can provide some unique health benefits and added nutrients.

Stevia, Monk Fruit, and Xylitol

These low- or zero-calorie sugar substitutes can be a great alternative for artificial sweeteners, especially for those monitoring their carbohydrate intake. However, as with everything, they can sometimes seem too good to be true. Stevia, which is an herb, can be found in whole leaf, liquid, and crystal form. The more refined it is, the more chemicals and bleach the product contains. Therefore, it is best to buy raw organic green leaf stevia to avoid bleach, bulking agents, and other chemicals. Monk fruit (also known as lo han guo), is a fruit grown in Southeast Asia. The juice retained after crushing the fruit is 150–200 times sweeter than sugar. Aiming for a minimally refined product reduces exposure to other chemicals. Finally, xylitol, which is derived from birch trees and chemically processed, contains lower amounts of calories per gram when compared to sugar. However, sugar alcohols can cause digestive distress when consumed in large amounts.

Organic Pure Maple Syrup

Sourced straight from the sap of the maple tree with minimal processing, this syrup provides more nutrients than refined sugar. Rich in manganese, riboflavin (B2), zinc, and polyphenols, it is definitely a better sweetener than sugar. It also contains no added coloring agents or artificial flavorings, preservatives, or additives.

Raw Unpasteurized and Unfiltered Honey

Honey is made from the nectar of flowers collected by honeybees. Since ancient times, honey has been used as food and as traditional medicine. Raw unfiltered honey is rich in vitamins, minerals, enzymes, antioxidants, and propolis resins that contain phytonutrients with anti-inflammatory benefits. Pasteurized and filtered honey will not contain the same benefits. Honey should not be given to infants under one year of age as it can be contaminated with Clostridium botulinum spores.

Unsulphured Blackstrap Molasses

This dark liquid is made from three rounds of boiling sugar cane and extracting the sucrose (sugar crystals). It is the darkest and most mineral-dense molasses. Although many sugars have been removed from the syrup, it gets caramelized from the three rounds of heating. Rich in iron, magnesium, potassium, and calcium, this syrup is a very nutrient-dense sweetener. Make sure to choose organic unsulphured blackstrap molasses to avoid added sulfites which many people cannot tolerate.

Dates & Dried Fruit

Adding chopped dried medjool dates or other dried fruit into baked goods can add a sweet flavor while also adding substantial fiber and nutrients. In place of adding more sweetener, try throwing in a handful of your favorite dried fruit. You definitely won’t miss the extra sweetener.

Coconut Sugar & Coconut Nectar

Made from the coconut blossoms of the coconut tree, coconut nectar and coconut sugar are better alternatives when compared to processed sugar. However, the nutrient density is less impressive than that of the other choices mentioned above. On the plus side, it does contain inulin, a dietary fiber that supports the growth of good gut bacteria.

The Bottom Line

If I had to choose my top sweeteners they would be raw unfiltered honey, unsulphured blackstrap molasses, organic pure maple syrup, dried fruit, and monk fruit.

raw unfiltered honey, unsulphured blackstrap molasses, organic pure maple syrup, dried fruit, and monk fruit

However, when choosing to use a sweetener, low calorie or not, it is still best to keep total intake to minimum. A good rule of thumb is to limit added sugars to no more than two tablespoons per day whether it’s from maple syrup, molasses, honey, or monk fruit.

A Recipe Suggestion

See Selva’s recipe for Gluten-free Harvest Muffins that incorporates a few of her recommended natural sweeteners.
Photo by Selva Wohlgemuth.

Ask the Nutritionist

Have questions? Send them to contact@happybellynutritionist.com. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

Gluten-free Harvest Muffins

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

This recipe is relatively low in sugar yet still very rich in fiber with all the added ground flaxseeds. It includes a small amount of unsulphured blackstrap molasses and dried and fresh fruit. However, the overall amount of total added sugars is still limited. Most muffin and cake recipes call for 1 cup or more of added sugars. It is also gluten-free and dairy-free.

INGREDIENTS

1 cup unsweetened vanilla hemp milk (or your choice of milk)
1/3 cup unsulphured blackstrap molasses
¾ cup ground flaxseed
1 teaspoon vanilla extract
1 ripe pear, washed and cored, diced
4 medjool dates, pitted, finely diced
¾ cup brown rice flour
¾ cup ivory teff flour
1 tablespoon aluminum-free baking powder
1 teaspoon cinnamon
¼ teaspoon sea salt
3 egg whites + pinch of salt

METHOD

Preheat oven to 375 degrees. Line a muffin pan with muffin liners or grease with ghee and set aside.
In a large bowl mix together milk, molasses, flaxseed, and vanilla extract. Stir in diced pear and medjool dates. In a separate small bowl stir together the flours, baking powder, cinnamon, and sea salt.
In a stand mixer, or with an electric beater, beat the egg whites with a pinch of salt until stiff dry peaks form.
Using a spatula, stir the dry ingredients into the wet ingredients until combined. Then fold in egg whites. Evenly pour the batter into lined or greased muffin pan. Place sheet in oven and reduce heat to 350 degrees. Bake at 350 degrees for 20–25 minutes or until a toothpick inserted near the center comes out clean. Allow muffins to cool.

Note: You can replace the molasses with your choice of liquid sweetener. Also, if you do not have teff flour on hand you can replace it with more brown rice flour. If you want to replace the pear with an apple, go for it! I am sure grated carrot or zucchini would work nicely as well.

Nutrition (per muffin): 180 kCal, 30g carbs, 5g fiber, 4g fat, 5g protein

Choosing Natural Sweeteners

Read Selva's Ask the Nutritionist column from the November 2017 issue of the Co-op News to learn about reducing your intake of added refined sugars and artificial sweeteners and get her recommendation for the best natural sweeteners.

Cherry Chocolate Chunk Ice Cream

It’s summer! Time to break out the ice cream maker and whip up some dairy-free ice cream. Plus, it’s cherry season right now!

Five Mango Salsa

Organic mangoes 2/$3 through Tuesday, April 28. This mango salsa is a total crowd pleaser, perfect for sharing with friends! It is great alone, on top of green salad, or with your favorite corn chips. It’s my favorite on black bean, pork, or fish tacos!

Harvest Hibiscus Salad

Pairing roasted squash with delightful toppings like goat cheese and dried cranberries, it hits all the right notes of hearty, healthy, and a little bit sweet. It’s drizzled with a Hibiscus & Orange Shrub vinaigrette, too, for an added boost of digestive goodness.