sugars and sweeteners

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About Sugars and Sweeteners

Most sugar comes from sugar beets or sugar cane. The vast majority of sugar sold in the U.S. is produced by one of just two companies; United States Sugar Corp. and ASR Group.  Both ASR Group and U.S. Sugar Corp. run "sugar-only" mills and refineries, drastically reducing the chances of any gluten cross-contamination at the factory level.

So if you or someone you know has  a problem with sugar on the gluten-free diet, it has to stem from cross-contamination, either at the grocery store or at home level in a kitchen that is not completely gluten free. See Special Note below.

Sugars and Sweeteners Index (jump to)

• About Sugars and Sweeteners. Click Here
• Natural  Replacements for Sugars and Sweeteners Click Here
• Artificial Replacements for Sugars and Sweeteners Click Here

Special Note: For those who are Gluten Intolerant or for those who know someone who is.

Most larger grocery stores stock the sugar in a different part of the baking aisle than the flour, which makes sense since the similar-looking packages could easily be mixed up. But some smaller shops store sugar and flour side-by-side and it is possible that stray airborne flour could land on your sugar package, potentially causing gluten cross-contamination of the packaging.

To avoid a problem, only buy sugar in a large store where it's kept far from the flour, or make sure to wipe down the package carefully before handling it or opening it.

Some people with Celiac disease or gluten sensitivity report problems consuming sugar even when they've taken the above precautions. In these cases, it's not clear whether they're reacting to minute gluten cross-contamination in the sugar itself.  I am not an expert on this, so more research may be in order if you have suffered from a reaction causes by the sugar used.

Sugars and sweeteners?  Natural Alternatives that can be used to make Healthier Biscotti!

Agave: Organic raw agave nectar is a vegan fructose sweetener made from the agave cactus with a subtle sweetness and a lower glycemic impact on blood sugar levels.

Agave nectar works well in baking. Use 1/3 to 1/2 cup of raw organic agave nectar (not the super-refined "agave") for every 1 cup of sugar in the original recipe and lessen the liquid called for by 3 tablespoons. Agave is a humectant and adds moisture and binding to gluten-free recipes- especially if you're baking egg-free.

Note: Agave is still a form of sugar. Because agave (like honey) is fructose, some folks avoid it, believing too much fructose may be harmful to the liver and raise triglyceride levels.

Stevia: Stevia, a zero-calorie non-glycemic vegan sweetener, is actually an herb, available in powdered or liquid form, and if you are counting calories, it's a godsend. Stevia imparts a sharply sweet taste much sweeter than cane sugar and a tiny amount goes a long way.

More on Baking With Stevia

It does not replace the bulk or structure of sugar in a baking recipe, so volume will be less. If used in baking to replace sugar, you may have to add additional dry ingredients such as ground/processed coconut, dates, raisins or nut meal to obtain the right texture.  This is not as critical in making Biscotti as in cakes and cookies, where more sugar is used.

Note:  Cooked powdered Stevia can be bitter. To my taste buds, it leaves an unpleasant aftertaste in baked goods- so I would use it sparingly, and in addition to other perhaps natural sweeteners.

Stevia works best in puddings, custards, smoothies and drinks both hot and cold. Not all brands are equal- there are differences in taste and potency- so experiment and find the brand of stevia you prefer.

Maple and Date Sugar: These two natural alternatives sport a granular sugar-like texture that works well in certain cakes, cookies and biscotti. They are both far less sweet than cane or beet sugar in baking recipes. Your taste buds may need time to adjust, or you could add Stevia to compensate.  In term of measuring replace one cup with one cup.

Coconut Sugar and Palm Sugar: An Asian sweetener crafted from the sap of coconut flower buds, touted to be rich in vitamins and minerals. I have not tried it, but it is said to have a deep caramel, molasses like taste. Use as a one-to-one sub in recipes.

Honey, pure maple syrup, and brown rice syrup:

Honey is not 100% vegan (due to the honeybee factor) but may be a suitable choice for less strict vegetarians and omnivores.  Honey attracts moisture and that is a definite plus in gluten-free baking. Use 1/2 to 2/3 cup for every cup of sugar called for and decrease the liquid called for by 3 tablespoons.

Pure maple syrup is sometimes clarified with the milk protein casein, so check your source if you use real maple syrup- it may not be vegan. As with honey, use 1/2 to 2/3 cup for every cup of sugar called for, and lessen the liquid in the recipe by 3 tablespoons.

Maple syrup works best with flavors such as pumpkin, apple, vanilla, squash, sweet potato, and cornmeal.

Brown rice syrup is vegan and subtly sweet. Use as you would honey or agave.

These syrupy sweeteners are very good for baking, especially in moist, dense cakes like carrot or pumpkin cake, quick breads and fruity muffins. Again, the dry ingredient volume of a recipe is impacted here, so the batter or dough may need added bulk for structure and/or you may have to adjust the amount of liquid in the recipe (lessen the liquid by 3 tablespoons). 

Sorghum molasses: is derived from the  cereal grain sorghum. Molasses has iron and other minerals, and is considered a "healthier" choice than refined white sugar. However it has a strong, assertive taste that can overpower other flavors in your surgar free biscotti. 

Raisins: I've used processed raisins (raisins zapped into grainy crumbs in my food processor) as my main sweetener in baked good with success.  Be careful to not over process or you will end upt with raisin paste. They add subtle sweetness and texture. Try using a combo of processed raisins and coconut in place of sugar. Add a touch of honey, molasses or raw agave to boost the sweetness and bind the dough. 

Dates: Just like raisins and be processed in the food processor into grainy crumbs that can add bulk to the baked good.  Once again the sweetness is subtile and may require the addition of a sweetener  like Stevia

Tip: If rasins and date stick to much while processing trying adding a bit of cornstarch. It won't effect the flavor, but will prevent sticking.

Fruit: Pureed ripe bananas are very sweet and make gluten-free baked goods not only naturally sweet, but moist as well. They may also substitute for eggs in vegan baking. I think bananas taste best in fruit or vanilla based recipes. I don't care for them in a chocolate recipe- but you might. Some bakers use banana baby food- it's handy and easy to store.  You may have to adjust the recipe to accommodate the extra liquid or puree.

Chopped or processed fruits, applesauce, sugar-free preserves and jams, white grape fruit juice and frozen juice concentrates (try frozen orange, apple or white grape juice concentrate) will sweeten batters and baking dough.

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