Kitchen Corner: Sugar Substitutions | Healthy Meals

Kitchen Corner: Sugar Substitutions

Kitchen Corner: Sugar Substitutions

Sugar substitutions are for life, not just for Christmas. To get started on your sugar-subbing journey, try out this handy guide to take the guilt out of your holiday baking.

We’ve talked about natural alternatives to sugar a lot. So much so, that really you have no excuses for letting white refined sugar anywhere near your palette. All our recipes that call for a sweetening agent use natural, healthy options, but what if you’re cooking a recipe from elsewhere? Or adapting an old favourite to your new nutritious standards?
With that in mind we’ve developed some handy tips to explain how to use sugar substitutions, but still get great results.


Honey is higher in antioxidants than sugar, with strong antibacterial qualities.

Swap: 3/4 cup (180 mL) for each 1 cup (250 mL) sugar

Liquid: reduce by 1/4 cup (60 mL)

Maple syrup

Maple syrup is lower in calories than honey and is a source of manganese and zinc.

Swap: 3/4 cup (180 mL) for each 1 cup (250 mL) sugar

Liquid: reduce by 3 Tbsp (45 mL)

Blackstrap molasses

Blackstrap molasses is high in antioxidants and iron, but it does have a specific flavour that makes it best suited to spiced baked goods, vegetables, and glazes.

Swap: 1 1/4 cups (310 mL) for each 1 cup (250 mL) sugar

Liquid: reduce by 5 Tbsp (75 mL)


Stevia is a great zero-calorie sugar alternative, but it is drastically sweeter, so take care when using for the first time.

Swap: follow manufacturer’s directions

Liquid: as above

Date sugar

Date sugar has the highest antioxidant count of all the sugars.

Swap: like for like quantities

Liquid: no adjustment

Coconut sugar

Coconut sugar is low on the glycemic index and high in vitamins and minerals.

Swap: like for like quantities

Liquid: no adjustment needed

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