|Per 100g||Sugar Nutrition||Dried Dates Nutrition||Maple Syrup Nutrition||Honey Nutrition|
|Potassium||2mg||656mg 18% RDI||212mg 6% RDI||52mg 1% RDI|
|Total Carbohydrate||100g ||75g 25% RDI||67g 22% RDI||82g 27% RDI|
|Fibre||0g ||8g 32% RDI||0g ||0.2g|
|Sugar||100g ||63g||67g ||82g|
|Protein||0g||2.4g 4% RDI||0g||0.3g|
|Vitamin A||0 IU||10 IU||0 IU||0 IU|
|Calcium||1mg||39mg 3% RDI||102mg 10% RDI||6mg|
|Vitamin B-6||0.0mg||0.2mg 10% RDI||0mg||0mg|
|Magnesium||0.0mg||43mg 10% RDI||21mg 5% RDI||2mg|
|Iron||0mg||1mg||0.1mg||0.4mg 2% RDI|
The table above shows the nutritional comparison of some healthier sweeteners compared with normal table sugar. In comparing these three alternatives to sugar, it becomes clear why so many health recipes use these instead. Some health advocates site that eating anything with a high sugar content, reacts the same in the body, but I beg to differ.
It is unrealistic to give up sweet flavours completely, and it is nice to be able to have a small treat once in a while. It is easy to do this and be able to make wiser decisions with what you choose to sweeten cakes, slices, ice-cream and other treats with.
Always choose a nutrient dense option to get the most out of every bite!
This never fails. It also means that you don’t need to give up sweet stuff completely, which is great news for my kids and myself.
I know there are other natural sweeteners available. I do like coconut syrup, occasionally, but I find that in my day to day baking, I use dates and maple syrup the most. As I am so lucky to live near some local hives and Australia has an abundant, healthy bee population, so I cannot go passed some delicious honey over my ground fruit and nuts or on a pumpkin scone. I do use it sparingly compared to dates or maple syrup as it is
The hype about Rice Malt Syrup
Rice malt syrup is actually very high on the Glycemic Index (98)and can cause a huge spike in blood sugar. Despite all the hype, this is not my preferred sweetener and I actually find it has little nutritional value to other options. Remember, my rule above, well Rice Malt Syrup does not give you much bang for your nutritional buck.
Glycemic Index and Glycemic Load
The glycemic index of foods is a measure of the effect that carbohydrates have on increasing blood sugar. Pure glucose (sugar) has a GI of 100 and the highest rating. Anything above 69 is considered high, anything between 56-69 is medium and below 55 is considered low.
It is interesting to note that honey has a medium GI, dates and maple syrup a low GI.
|Honey GI||Dried Dates GI ||Maple Syrup |
|58 = Medium||42 = Low||54 = Low|
My next blog will compare coconut syrup, agave syrup and molasses to sugar, I love using coconut syrup and molasses in my cooking too, but not agave so much.
Happy healthy living.
By Mindy Bridgeman