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There is a big idea out there that whole, local, and organic foods are far more expensive than their less natural counter parts. That may be true in some cases, but if we can offset much of our costs by producing our own food and putting up that which is in season I think it’s a pretty good deal.
So I thought I’d start a series breaking down the nutrition and costs of whole foods in various categories. This week lets start with sweeteners.
First off I think we can all agree that sweeteners are not eaten because of their nutrient density and therefore are not a necessary part of the diet. They are, however, tasty and add interest and flavor to other more nutrient-dense foods. So while we might purchase them in bulk or in season we could live with out them, if the budget push came to shove.
But most of us still prefer something sweet now and again, so why not try to use sweeteners that have the smallest detrimental effects. Here are some of my favorites:
Raw Honey
This is by far my favorite for health and sustainability reasons. It can be purchased locally, which is ideal, or you can purchase wild or simply raw. Raw honey boasts a plethora of health benefits including built-in enzymes and immune-boosters in the propolis and comb.
Price: I have found local raw honey at $4.40/lb and most online stores sell it in the $8-$10/lb range.
Coconut Sugar
This is something I have yet to try simply due to my affinity for locally grown foods, but due to my own intolerance of too many carbohydrates I think it would be a good alternative since it is lower on the glycemic index. It is made from the sap of the coconut flower and is quite popular in the tropical regions. You can buy a granulated form or get it in cakes.
Price: Most brands I’ve seen run about $3.75 – $5/lb., depending on what quantity you buy.
Stevia
Stevia is an herb grown for its extreme sweetness. It is, in fact, 300 times sweeter than table sugar on the tongue. I like to use it in teas, coffee, and some baked goods. It is wonderful for those with blood sugar problems as it has a much smaller effect on blood glucose than other sweeteners. You can get it in an unrefined form for use or to make your own extract or find a good brand of stevia extract.
Price: This stuff seems super expensive, but because of its extreme sweetness a little goes a long way.
Sorghum
Having recently moved to the south this sweetener is more on my radar than ever. It is made by pressing the sorghum grain until it releases its syrup. It is similar to molasses in flavor, though lighter, and is a whole food rather than the by-product of sugar production.
Price: I have seen jars around the $5/lb mark, though I know it varies depending on the source.
There are other popular sweeteners out there, none of which we use regularly. Sucanat is an unrefined cane sugar. Maple syrup is awesome, but super expensive. Agave nectar is highly processed and similar to high fructose corn syrup in sugar profile. For those reasons we prefer the above sweeteners.
Which whole sweeteners do you like for the taste and the price?
I just finished a container of agave that I’ve had for a while and your post has convinced me not to buy any more. With so many other good options, I don’t see a reason to continue using agave if it’s not going to be very good for me. Plus, I find that its flavor is very one-dimensional when compared to, say, molasses or maple syrup.
I was actually wondering about brown rice syrup. I like the flavor, it’s not too cloying and the texture is so thick and gooey that it seems to work well in many of my baked goods. I’m not sure if there are any health benefits to using that particular sweetener.
And I have to admit that I still use processed granulated sugar, mostly due to its low cost. I’m hoping that as I become more savvy about ways to save money on groceries that I won’t be as tempted to buy cheap, lower-quality ingredients. Thanks for all the information!
What about Truvia? I was thinking it was natural and has no calories or carbs
When we were in the Smoky Mountains this past September, we had the opportunity to watch sorghum molasses making. Here’s a link to my pictures of it: http://mylifethroughfood.blogspot.com/2011/10/wordless-wednesday-sorghum-molasses.html
Do you have a reference for your statement that agave is equivalent to HFCS?
I also was shocked to hear your insight about agave. I have done lots of research to suggest the exact opposite. Can you provide your references? I am so curious to know what I missed when I did research on this.
Anyone have the brand names of companies that sell unrefined Stevia? We’ve been loving a sprinkle of truvia on our homemade yogurt, but I know I need to make the switch to a less processed option.
The reason agave syrup is considered unhealthy is because of its fructose content. Although no sweetener can be said to be “good for you,” some research indicates that HFCS is uniquely detrimental, especially to the liver, and this may be because of its high fructose content. Fructose requires an extra breakdown step, facilitated by the liver. Agave syrup is even higher in fructose than HFCS (90% vs. 55%). This is why it’s considered a “low-glycemic” sweetener, but concentrated fructose may contribute to such conditions as high triglycerides, insulin resistance (which should be a serious concern for those with blood sugar problems, to whom agave syrup is often marketed), and non-alcoholic fatty liver disease (which is on the rise in the U.S., perhaps due to HFCS consumption).
I have a blood sugar imbalance, so I used agave syrup when it first appeared on the market, but I stopped after serious research. If I don’t consume HFCS because it’s highly processed and may be uniquely detrimental due to its fructose content, why would I consume agave syrup that is similarly processed and even higher in fructose? Makes sense to me, but everyone needs to decide for themselves. Personally, I doubt that a teaspoon a day in tea is going to hurt anyone. What concerns me are desserts into which a cup of the stuff has been poured.
I handle my blood sugar by avoiding all sweeteners except perhaps one teaspoon of honey per day. Honey is something I can get locally, and I can be assured of its labor and sustainability standards.
Thanks for the article, Shannon!
Have you tried xylitol? It’s a great substitute in that it doesn’t mess with your blood sugar. Here’s a post I actually just put up this morning that has the benefits listed. it is on the expensive side but to me-it’s worth it.
http://healthynbalanced.wordpress.com/2011/12/09/living-white-sugar-free/
I saw an article in my local paper about a dog dying after eating gum with xylitol – that is enough to make me be very wary of it – I found this link online
http://www.usatoday.com/news/health/2007-03-18-xylitol-sweetener_N.htm
I threw away all the homemade toothpaste that I had sweetened with xylitol…
We are not dogs and xylitol is not toxic to humans. In dogs, the pancreas may react to the ingestion of xylitol by releasing insulin, causing dangerously low blood sugar (hypoglycemia). This mechanism is not the same in humans. Personally I use xylitol all the time and it has no effect on my blood sugar. I have never experienced hypoglycemia, deadly or otherwise, from ingesting xylitol, and neither has any other human that I have heard of.
I buy coconut sugar (Madhava brand) from Amazon. Using the subscribe and save option, it’s $17 for 6 lbs. You really can substitute it 1:1 in baking!