White sugar is a staple ingredient in pastries, but excessive consumption can lead to health issues and increase the risk of heart disease. As a result, many people are opting for sugar-free desserts that don’t compromise taste.
Luckily, plenty of alternatives are available for replacing sugar without sacrificing flavor. Let’s have a look together at how to replace sugar in baking!
table of contents
SUGAR SUBSTITUTES​
FRUCTOSE​
Fructose is a naturally occurring sugar in fruits, vegetables, and honey. It is commonly used as a sweetener in various food products due to its higher sweetening power than regular sugar.
Energy drinks and sports supplements often contain fructose as it is absorbed more slowly by the body than glucose, providing a long-lasting energy source.
WHEN TO USE FRUCTOSE
- Shortbread Pastries (Shortbread, Tarts, Cookies)
- Sponge Cake and Plumcakes
- Cakes
- Meringues
- Creams
- Refreshment during the feeding of Sourdough Starter to remove acidity
CONS
- Low browning during baking
- If used in sourdough-based products, it tends to accelerate the maturation of the yeast and, therefore, acidify the dough.
HOW MUCH FRUCTOSE PER 100G OF SUGAR
You can replace 100 grams of white sugar with 70g of fructose; however, fructose tends not to brown during baking, resulting in paler pastries than honey.
COCONUT SUGAR​
HONEY​
Honey is a natural sweetener made from the nectar of flowers that bees collect. It is sweeter than sugar, meaning you can use smaller quantities.
Honey has a rich and distinct flavor that can enhance the taste of many desserts. Additionally, honey is rich in antioxidants and has antimicrobial properties.
However, it is essential to remember that honey changes the texture of bakeries, making them more moist and dense.
WHEN TO USE HONEY
- Shortbread Pastries (Shortbread, Tarts, Cookies)
- Creams and Mousses.
- Leavened Cakes with Sourdough Starter (partial sugar substitution).
- Leavened Cakes with Fresh Yeast.
CONS
- Intense browning of the dough during baking.
- Distinctive flavor that may not suit all preparations.
- Increased moisture is retained in the baked sweet.
HOW MUCH HONEY FOR 100G OF SUGAR
If you want to replace 100 grams of sugar, use 80 grams of honey instead. But remember that the honey adds more moisture, so you might need to adjust the amount of other liquids in the recipe accordingly.
Additionally, it’s best to reduce the baking temperature by about 25°C (77°F) to prevent overbaking and burning the honey.
MOLASSES
Molasses is a natural sweetener derived from either sugar cane or sugar beet. It has a rich and robust flavor with a slightly bitter and toasty aftertaste.
Additionally, it is rich in minerals such as iron, calcium, magnesium, and potassium. Furthermore, it contains vitamin B6 and selenium, providing various nutritional benefits.
WHEN TO USE MOLASSES
- Spiced Cookies (like Christmas Cookies)
- Gingerbread
- Muffins and Plumcakes
- Pancakes
CONS
- Intense browning of the dough during baking
- Distinctive flavor that may not pair well with all recipes
- “Chewy” and moist texture of baked goods
HOW MUCH MOLASSES FOR 100GR OF SUGAR
To substitute 100 grams of sugar, start with approximately 50 grams of molasses and gradually adjust, tasting as you go. Because molasses adds moisture, you may need to modify other ingredients to achieve the desired consistency.
MAPLE SYRUP​
Maple syrup is a natural sweetener made by evaporating maple tree sap. It has a rich flavor that enhances sweet and savory dishes. It’s rich in minerals and antioxidants and has a moderate glycemic index, making it a healthier choice than refined sweeteners.
WHEN TO USE MAPLE SYRUP
- Shortbread Pastries (Shortbread, Tarts, Cookies)
- Pancakes, Waffles
- Muffins and Plumcakes
- Cakes (e.g., Apple Cake)
CONS
- Intense browning of the dough during baking
HOW MUCH MAPLE SYRUP TO USE FOR 100G OF SUGAR
When substituting sugar with maple syrup, use 75 grams for every 100 grams of sugar.
However, be aware that maple syrup is a liquid, and using too much of it might affect the texture of your baked goods. To avoid this, reduce the amount of other liquids in the recipe to balance out the moisture from the syrup.
Additionally, since maple syrup can cause browning during baking, lower your oven temperature by 25°C (77°F)
REPLACE SUGAR WITH SWEETENERS​
ERYTHRITOL​
Erythritol is a natural, calorie-free sweetener in certain fruits and fermented foods. It’s excellent for baking and pastries because it’s heat-resistant and stable in acidic environments. However, it can cause digestive issues if consumed in large amounts. So, use it in moderation.
WHEN TO USE ERYTHRITOL
- Shortbread Pastries (Shortbread, Tarts, Cookies)
- Sponge Cake
- Muffins and Plumcake
- Creams and Tiramisu
- Meringues
- Leavened Pastries (expect longer rise time)
CONS
- Menthol aftertaste, if used in excessive amounts
HOW MUCH ERYTHRITOL FOR 100G OF SUGAR
To replace 100 grams of sugar, use 130 grams of Erythritol. However, always start with smaller quantities to ensure the level of sweetness is to your liking.
XYLOTOL
Xylitol is a popular sugar substitute that tastes similar to natural sugar. It is primarily derived from corn or birch bark and is a sugar alcohol with a low glycemic index, making it ideal for low-sugar diets.
Xylitol, like erythritol, can withstand heat and be used in various recipes. However, its chemical structure allows it to caramelize, making it more versatile in pastry.
WHEN TO USE XYLITOL
- Shortbread Pastries (Shortbread, Tarts, Cookies)
- Sponge Cake
- Muffins and Plumcakes
- Creams and Tiramisu
- Meringues
- Caramel
CONS
- More browning during baking
- Not suitable for leavened products
- Excessive consumption can cause digestive issues.
HOW MUCH XYLITOL PER 100G OF SUGAR
When replacing sugar with Xylitol, an excellent rule is a 1:1 ratio, meaning 100g of sugar with 100g of Xylitol. However, as always, it can be helpful to taste the dough to ensure it reaches the desired level of sweetness.
MALTITOL
Maltitol is a type of sugar alcohol widely used as a low-calorie sweetener. It is derived from corn starch and has a moderately low glycemic index, which means it does not cause a rapid increase in blood sugar levels. Additionally, it contains only half the calories of sugar.
Compared to other sweeteners, Maltitol has a taste and texture similar to sugar and does not affect the color or texture of baked goods. This makes it an excellent alternative to sugar in pastry and other baked goods.
WHEN TO USE MALTITOL
- Shortbread Pastries (Shortbread, Tarts, Cookies)
- Sponge Cake
- Muffins and Plumcakes
- Creams and Tiramisu
- Meringues
- Leavened Cakes
- Caramel
CONS
- Unlike Erythritol, Maltitol is partially absorbed by our body
- Excessive consumption can cause digestive disorders.
HOW MUCH MALTITOL PER 100G OF SUGAR
Replacing granulated sugar with Maltitol is effortless because you can substitute equal parts of it with Maltitol. For instance, 100g of white sugar can be replaced with 100g of Maltitol.
However, the ratio may differ based on individual preferences. It’s always better to start with a smaller quantity and adjust it according to your taste.
Stevia
Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant. It is 100 to 130 times sweeter than granulated sugar, so it only needs to be used in small quantities to achieve the same level of sweetness.
Stevia is an excellent alternative to sugar as it is calorie-free and does not affect blood sugar levels. It is perfect for people who follow a low-calorie diet or must limit their sugar intake. You can find Stevia in powdered or liquid form in stores, but we recommend using the powdered version for baking purposes.
WHEN TO USE STEVIA
- Shortbread Pastries (Shortbread, Tarts, Cookies)
- Fruit Cakes (e.g., Apple Cake)
- Muffins and Plumcakes
- Creams and Tiramisu
- Ice Creams
DISADVANTAGES
- Licorice Aftertaste
- Tends to Dry Out Baked Goods
- Excessive Consumption Can Cause Digestive Disorders.
HOW MUCH STEVIA FOR 100G OF SUGAR
The amount of Stevia required depends on the type used since the sweetness levels may vary. However, as a general rule, you can substitute 100 grams of sugar with 10 grams of powdered Stevia or 2-3 drops of liquid Stevia.
I suggest starting with a smaller quantity and gradually adjusting it to achieve the desired level of sweetness.
REPLACING SUGAR WITH FRUIT​
DATES
Dates are sweet fruits from date palms and are rich in fiber, vitamins, potassium, and magnesium. They are a great natural sweetener with a unique sweet flavor resembling honey, caramel, and chocolate.
However, they consume them in moderation due to their high concentration of natural sugars.
WHEN TO USE DATES
- Baked cakes
- Muffins and Plumcakes
- Cookies
CONS
- High sugar content (in case you are looking for a sugar-free recipe)
HOW MANY DATES TO REPLACE 100G OF SUGAR
To replace 100g of sugar with dates, you can use approximately 200g of pitted dates. However, it’s important to note that dates are not as sweet as sugar.
Soak the dates in warm water for 10-15 minutes to make the replacement until they soften. Then, blend them until the mixture is a smooth paste.
The date paste can be used in place of sugar in your recipes, but remember that it may affect the texture of your dishes as it adds moisture.
RIPE BANANAS​
When it comes to sweetening your recipes naturally, ripe bananas can be a great option, especially for baked goods like muffins or pancakes. This is because ripe bananas contain high levels of natural sugars, which become more intense as the banana ripens.
However, it is crucial to remember that, like dates, ripe bananas also have a high fructose content. Therefore, it is essential to use them in moderation, particularly if you have health conditions such as diabetes.
WHEN TO USE RIPE BANANAS
- Baked cakes (e.g., Banana Bread)
- Muffins and Plumcakes
- Ice cream
CONS
- High sugar content (in case you are looking for a sugar-free recipe)
- Moist texture of the baked goods
HOW MANY RIPE BANANAS TO REPLACE 100G OF SUGAR
If you want to swap out 100g of sugar for dates, use approximately 200g of mashed bananas. However, ensuring the bananas are ripe and have the right sugar level is essential. I suggest baking them in an oven at 100°C (212°F) for around 1 hour to do this. Once they have turned a uniform brown color, take them out of the oven and blend them into your recipe.
Coconut sugar is a natural sweetener extracted from the sap of coconut trees. It has a rich, caramelized flavor pairs perfectly with many recipes, including desserts and sauces.
Unlike refined white sugar, coconut sugar contains essential vitamins and minerals such as iron, zinc, calcium, and potassium. It also has a lower glycemic index, which means it causes less drastic increases in blood sugar levels.
WHEN TO USE COCONUT SUGAR
- Shortbread Pastries (Shortbread, Tarts, Cookies)
- Creams and Mousses
CONS
- Intense coloring of the dough (not suitable for all recipes)
- Distinct caramelized flavor that may not suit all preparations
- The more “dense” and crumbly texture of the baked goods
HOW MUCH COCONUT SUGAR FOR 100G OF SUGAR
If you wish to substitute 100g of white sugar, you can replace it with 100g of coconut sugar.
It is crucial to remember that the flavor and consistency of coconut sugar might differ among various brands, depending on their production process. Therefore, I suggest you begin with a slightly lower amount and adjust it accordingly to your taste.
