8 Ways To Sweeten Your Holiday Baking Without Refined Sugar

Refined sugar (aka table sugar) is processed from sugarcane into its familiar white crystalline form. It's a key ingredient that can make holiday treats irresistible. Refined sugar dissolves easily and caramelizes beautifully, creating the textures you know and love.

The problem with refined sugar is that it raises your blood sugar, adds extra calories, and has no nutritional value. When consumed in excess, it has been linked to weight gain, diabetes, and increased risk of heart disease.

Low-sugar or zero-calorie granular sugar substitutes can sweeten your treats without spiking your blood sugar. Less processed options (e.g., honey or maple syrup) and whole foods (e.g., bananas and prunes) can provide a nutritional boost.

1. Monk Fruit Sweetener

Monk fruit sweetener mimics the taste and appearance of sugar, making it a popular alternative sweetener for baked goods. It comes from the monk fruit tree (Siraitia grosvenorii) and owes its sweetness to compounds called mogrosides, which don't raise blood sugar.

Monk fruit extract is 250 times sweeter than sugar. It is often combined with erythritol (a sugar alcohol sweetener) to add bulk and reduce the intense sweetness. Monk fruit sweetener (monk fruit extract and erythritol) can be used to sweeten desserts like cakes, cookies, and brownies.

The United States Food and Drug Administration (FDA) has granted monk fruit sweeteners GRAS (generally recognized as safe) status.

2. Allulose

Allulose is derived from fructose and naturally occurs in small amounts in foods like raisins, figs, and kiwi. It is processed into white crystals, is 70% sweet, and tastes similar to sucrose (table sugar) with a slight hint of caramel.

It has virtually no calories (0–0.39 kilocalories per gram) and does not significantly affect blood sugar levels when consumed in moderation.

While allulose doesn't dissolve as easily as refined sugar, it has similar baking properties. It can create a golden crisp or chewy cookie and yield a moist cake.

Allulose has GRAS status. It is unlikely to cause gas or bloating since only negligible amounts of allulose can ferment in the gut.

3. Stevia

Stevia is derived from the leaf of Stevia rebaudiana, a plant native to South America. It is 250-300 times sweeter than sugar.

While stevia is well-suited for sweetening beverages, yogurt, and whipped cream, it lacks some key characteristics needed in baked treats, such as structure, texture, and color. It may also have a slightly bitter flavor.

Stevia baking blends (i.e., part stevia, part sugar) can keep calories low and blood sugar changes minimal while enhancing the properties necessary for a desirable baked treat.

Stevia is a no-calorie natural sugar substitute that is considered safe for people with diabetes, obesity, and high blood pressure. High-quality stevia products are unlikely to have any side effects.

4. Xylitol

Xylitol is a naturally occurring sugar alcohol in fruits and vegetables such as plums, strawberries, and pumpkins. It is a popular ingredient in sugar-free chewing gum, toothpaste, and baking.

Xylitol has the same sweetness as sucrose (table sugar). It may work best in cakes, banana bread, and cake-like cookies or pastries. Xylitol doesn't dissolve or caramelize well, so it won't produce crisp, chewy, or golden-brown cookies. Its distinct minty flavor can be reduced by blending with other sweeteners.

It is generally considered safe and well-tolerated, but excessive consumption (over 20 grams) may lead to bloating and diarrhea. Recent research reveals sugar alcohols may pose long-term heart health risks.

5. Erythritol

Erythritol, a sugar alcohol naturally found in fruits like grapes and melons, is commercially produced by fermenting starchy sources such as corn. With just 0.2 calories per gram and a glycemic index (GI) of zero, erythritol is typically a good choice for people with diabetes.

Erythritol is mildly sweet (60–80% as sweet as sugar), white, and granulated. It can replace sugar in various bakery treats, such as cakes, candy, and whipped cream. It can also pair well with acidic ingredients, like lemon desserts.

Erythritol doesn't caramelize or brown, so it's unsuitable for crème brûlées or chewy, golden cookies. It can also leave a mildly cooling aftertaste.

While better tolerated than other sugar alcohols, excessive consumption may cause mild gas or laxative effects. Recent studies also suggest a potential link between long-term erythritol use and an increased risk of heart attack.

6. Honey and Maple Syrup

Honey and maple syrup are both natural sweeteners that serve as less processed alternatives to refined sugar. Either can effectively replace all the refined sugar in baked treats, resulting in moist, delicious banana bread, cakes, and dense, chewy cookies.

Though high in sugar, both offer rich flavors and some beneficial nutrients.

Honey

Honey is processed from honeycomb, a product created by honeybees during plant pollination. It contains antioxidants and is known for its anti-bacterial properties. While honey has small amounts of vitamins and minerals, it is primarily composed of water and sugars (mostly fructose), which help maintain its liquid form.

Maple Syrup

Maple syrup is extracted from the sap of maple trees. It is considered more of a carbohydrate source than a sugar. Maple syrup is a significant source of riboflavin and manganese and contains detectable amounts of calcium and vitamin K. It is also a source of antioxidant nutrients.

7. Mashed Banana

Bananas are a nutrient-dense fruit, primarily composed of carbohydrates—starches, sugars, and fiber. They are known for their potassium content and provide polyunsaturated fatty acids and antioxidant nutrients like carotenoids, flavonols, and vitamin C.

Bananas' high natural sugar content, heat-resistant properties, and binding ability make them excellent sugar substitutes in baking. Due to their high water content and abundant natural sugars (fructose, glucose, and sucrose), bananas are especially well-suited for spiced cakes and other moist desserts.

When baking with bananas, you may need to reduce the liquid ingredients in your recipe to prevent excess moisture and sogginess.

8. Prune Puree

Prunes are essentially dried plums. They contain high concentrations of nutrients like fiber, potassium, and vitamin K and are notable for their bone health benefits and laxative qualities. While naturally sweet, prunes won't likely raise your blood sugars, possibly because they are high in fiber, including beneficial pectins.

Because prunes are pureed with water (consider using one-fourth of a cup of water per 1 cup for a desired thickness) and have a natural water content, they can add moisture to your baking.

With a deep brown color and tangy molasses-like flavor, prunes can yield a decadent richness in brownies and chocolate cake while keeping within the color of the treat.

For best results, consider substituting prunes for a third or half of the sugar in your recipe. They can also replace the egg in your batter.

Health Risks of Refined Sugar

Refined sugar is highly processed. It undergoes various treatments (e.g., dehydration, grinding, and bleaching) to give it qualities that appeal to consumers, like dissolvability. However, this process also removes nutrients.

Foods high in refined or added sugars can replace more nutrient-dense options, resulting in poor nutrition. Excess sugar consumption has been linked to weight gain, diabetes, high blood pressure, and heart disease risk. Refined sugars also promote cavities and tooth decay.

The American Heart Association recommends a daily limit of no more than 9 teaspoons (36 grams/150 calories) of added sugars for men and no more than 6 teaspoons (25 grams/100 calories) for women. 

How To Use Sugar Alternatives in Baking

Many sugar substitutes are formulated to replace sugar in equal amounts, but checking the package instructions for accuracy is essential. Since sugar alternatives often lack some properties that sugar provides in baking, here are a few tips to help you achieve the desired texture and flavor in your recipes:

• Avoid gritty texture: Sugar alcohols can be processed in a high-speed blender to achieve a finer, powdery texture for a smoother result.
• Adjust the moisture: Recipes may require a little more liquid or fat because sugar alcohols can yield a drier texture. Additionally, purees like banana or prune can help enhance moistness.
• Manage the aftertaste: Combining different sweeteners can help balance out flavors and minimize cloying sweetness or cooling aftertaste. Products like monk fruit often pair with erythritol for better bulk and a smoother flavor profile that is more similar to that of sugar.
• A golden finish: Brush the top of the pastries with milk, butter, or egg wash (beaten eggs) before baking to achieve more color.
  
• Try a 50-50 Blend: Combining sweeteners provides more optimal results. For example, using a blend of 50% monk fruit sweetener with 50% refined sugar (or an alternative like honey) can prevent your treat from becoming a texture flop.

Recipe Ideas

Here are some recipe ideas to sweeten your holiday baking without refined sugars:

• Cornbread: You might choose a sugar alcohol sweetener such as erythritol for cornbread, as cornbread is typically not very sweet. You may also want to add a drizzle of honey to your warm cornbread for a delightful pairing. Honey-sweetened cornbread can provide a moist texture to complement the graininess of the cornmeal. You can grind the cornmeal in the blender for a smoother texture.
• Pancakes: Add a small amount of allulose to your pancake batter. Its browning qualities can help achieve a golden hue and even create crisp edges if desired.
• Blueberry muffins: Sweeten with mashed banana to boost nutrition (with nutrients like potassium and fiber) and achieve an ideal moistness. Using bananas also means you can use a little less butter or oil in your recipe.
• Brownies: Prune puree adds depth and intensity of flavor (similar to molasses), making it a perfect complement to rich, chocolatey brownies.
  

A Quick Review

Reducing refined sugars in your holiday baking can lower the risk of diabetes and heart disease. It also helps limit the intake of empty calories (as refined sugar has no nutrient value).

Granulated alternatives like monk fruit sweetener and allulose are among good choices for holiday baking because they are lower in calories and won't spike blood sugar levels. Less processed options, like honey, maple syrup, and prune puree may offer a small nutrient boost and a lower glycemic impact compared to sugar.

Adjusting your recipes, such as adding more liquid or fat or coating with egg wash, can help compensate for what certain granular sugar alternatives cannot provide—such as moisture retention and browning.