Items that you may need to have in stock for a sugar free or gluten free lifestyle
and those that you might have to stay away from
Agave Nectar - Don't be fooled by "all natural" or "organic". It has to be processed to become a syrup and is actually a lot like corn syrup. It has higher calories than sugar but it is sweeter so you don't need as much. Essentially I think it just balances itself out.
Brown Sugar - Brown sugar is usually refined white sugar with molasses added to it. For a less refined form see Sugar In The Raw.
Chia Seeds - often kept whole seeds for consumption. Promises to be high in Omega-3, proteins, anti-oxidents, and fiber. Benefits include happy digestive system, and higher in energy. Can be a bit pricey, and yes, it's the same as the Ch-ch-ch Chia! Chia Pet seeds. Can be made into a pudding or sprinkled on your foods, or baked with.
Coconut Oil - this has been an invaluable source for replacing sugar and butter and can be bought in large quantities and stored for a long period of time. It adds moisture and flavor to all my recipes. It had a bad rep for being high in saturated fat, but turns out it's still heart healthy and more easily broken down than other oils. It can also stave off fungus and yeasts.
Coconut palm sugar - it is a sugar that is harvested from the tree by using the sap. It's hailed for being highly nutritious and having similar fatty-chains to that of breast milk. However it is at the expense of the coconut. A coconut tree drained of its sap cannot make coconuts, making it an unsustainable harvest.
Dates or Fig Puree - Take the dried fruit and grind it in the processor. These are very dense fruits, you may have to mix it with some water or coconut oil It can be used to replace sugar and is high in fiber and anti-oxidants. Considered raw.
Flax Seed - often ground for consumption. Promises to contain the good Omega-3's, Lignans (plant estrogen) and anti-oxidant qualities and fiber. Should be kept in the fridge. Can also be made into a pudding, sprinkled on foods or baked with.
Honey (Raw) - it's sugars are similar to those of fruit. It is not syrupy like the typical honey found in the store but it is said to have more nutrients and health benefits than regular honey. Can be pricey, hard to find in a large quantity unless you find it at a farmer's market.
Lucuma Powder - Named for the fruit in Peru it came from. It is said to be high in beta-carotene and B vitamins and it come from a fruit that has a flavor of maple and sweet potato. Now that sounds yummy! It is also dried and ground, similar to Sucanat. Considered raw.
Maple Syrup - this is one of the easiest natural sweeteners for me to find local. In fact, someone down the road sells it for me. It is still partially processed, not because there are additives (the good ones don't), it is heated to release the sugars.
Nectresse - Made of monk fruit and claims to be 100% natural with no artificial additives. They extract the nectar from the fruit, then soak it in hot water. The water is then filtered and dried then blended with "other natural sweeteners". These sweeteners are Molasses, erythritol and sugar. Erythritol is a sugar alcohol found in some fermented fruits, however the capabilities to produce this in large quantities is doubtful. I suspect they use chemically made erythritol.
Quinoa Seed - I have yet to try this but I'm seeing it pop up everywhere. It boasts a nutty flavor and claims to be an excellent source of magnesium.
Splenda - I don't even want to go there. Put this on your list next to Equal and Sweet and Low. Truvia is also making it's way onto list of dangerous low cal sweeteners.
Sucanat - I discussed this one briefly before. It is purely crushed, heated dehydrated sugar cane juice. It has a strong flavor, not necessarily sweet. It is not as sweet as sugar and it is grainy, making it difficult to bake with. Considered raw.
Sugar in the Raw - According to research, this is not exactly unrefined sugar. It's partially processed as it is heated and crystalized only it hasn't been bleached by sulfur dioxide unlike regular sugar. It has much larger grains so it takes longer to dissolve and is not as sweet as sugar. Here's a baking tip, blend it in your food processor to make the grains smaller and dissolve it in liquid ahead of time. This should help you stay true to the texture you are going for.
Truvia - sure it's made from a natural plant but less refined than white sugar? Absolutely not. While yes there is a sweet plant called Stevia, they have a multi-step process for deriving it and the "naturaly flavors" such as erythritol.
Yacon - Also a Peruvian fruit that is compared in texture and flavor to apple and watermelon. It is often dried and crushed. Also found in dried slices or syrup form. Not as sweet as sugar but the grains are fine enough to claim that it can be a sugar substitute for equal volume. Considered Raw.
Brown Sugar - Brown sugar is usually refined white sugar with molasses added to it. For a less refined form see Sugar In The Raw.
Chia Seeds - often kept whole seeds for consumption. Promises to be high in Omega-3, proteins, anti-oxidents, and fiber. Benefits include happy digestive system, and higher in energy. Can be a bit pricey, and yes, it's the same as the Ch-ch-ch Chia! Chia Pet seeds. Can be made into a pudding or sprinkled on your foods, or baked with.
Coconut Oil - this has been an invaluable source for replacing sugar and butter and can be bought in large quantities and stored for a long period of time. It adds moisture and flavor to all my recipes. It had a bad rep for being high in saturated fat, but turns out it's still heart healthy and more easily broken down than other oils. It can also stave off fungus and yeasts.
Coconut palm sugar - it is a sugar that is harvested from the tree by using the sap. It's hailed for being highly nutritious and having similar fatty-chains to that of breast milk. However it is at the expense of the coconut. A coconut tree drained of its sap cannot make coconuts, making it an unsustainable harvest.
Dates or Fig Puree - Take the dried fruit and grind it in the processor. These are very dense fruits, you may have to mix it with some water or coconut oil It can be used to replace sugar and is high in fiber and anti-oxidants. Considered raw.
Flax Seed - often ground for consumption. Promises to contain the good Omega-3's, Lignans (plant estrogen) and anti-oxidant qualities and fiber. Should be kept in the fridge. Can also be made into a pudding, sprinkled on foods or baked with.
Honey (Raw) - it's sugars are similar to those of fruit. It is not syrupy like the typical honey found in the store but it is said to have more nutrients and health benefits than regular honey. Can be pricey, hard to find in a large quantity unless you find it at a farmer's market.
Lucuma Powder - Named for the fruit in Peru it came from. It is said to be high in beta-carotene and B vitamins and it come from a fruit that has a flavor of maple and sweet potato. Now that sounds yummy! It is also dried and ground, similar to Sucanat. Considered raw.
Maple Syrup - this is one of the easiest natural sweeteners for me to find local. In fact, someone down the road sells it for me. It is still partially processed, not because there are additives (the good ones don't), it is heated to release the sugars.
Nectresse - Made of monk fruit and claims to be 100% natural with no artificial additives. They extract the nectar from the fruit, then soak it in hot water. The water is then filtered and dried then blended with "other natural sweeteners". These sweeteners are Molasses, erythritol and sugar. Erythritol is a sugar alcohol found in some fermented fruits, however the capabilities to produce this in large quantities is doubtful. I suspect they use chemically made erythritol.
Quinoa Seed - I have yet to try this but I'm seeing it pop up everywhere. It boasts a nutty flavor and claims to be an excellent source of magnesium.
Splenda - I don't even want to go there. Put this on your list next to Equal and Sweet and Low. Truvia is also making it's way onto list of dangerous low cal sweeteners.
Sucanat - I discussed this one briefly before. It is purely crushed, heated dehydrated sugar cane juice. It has a strong flavor, not necessarily sweet. It is not as sweet as sugar and it is grainy, making it difficult to bake with. Considered raw.
Sugar in the Raw - According to research, this is not exactly unrefined sugar. It's partially processed as it is heated and crystalized only it hasn't been bleached by sulfur dioxide unlike regular sugar. It has much larger grains so it takes longer to dissolve and is not as sweet as sugar. Here's a baking tip, blend it in your food processor to make the grains smaller and dissolve it in liquid ahead of time. This should help you stay true to the texture you are going for.
Truvia - sure it's made from a natural plant but less refined than white sugar? Absolutely not. While yes there is a sweet plant called Stevia, they have a multi-step process for deriving it and the "naturaly flavors" such as erythritol.
Yacon - Also a Peruvian fruit that is compared in texture and flavor to apple and watermelon. It is often dried and crushed. Also found in dried slices or syrup form. Not as sweet as sugar but the grains are fine enough to claim that it can be a sugar substitute for equal volume. Considered Raw.