Sugar Substitutes in Baking

Is there anything better than sharing a delicious piece of cake with family or friends? Sharing treats with your loved ones is one of life’s great pleasures. But how do you do it if you want to cut down on refined sugar or reduce your calorie intake? Sugar substitutes are the way forward.  
 
They offer a sweetness similar to sugar but can contain significantly fewer calories as well as offer more health benefits. This makes them a great choice if you want to lose weight but still join in eating yummy treats on special occasions. 

A little change makes a big difference. Here we’ll run through the different types of sugar substitutes and how they can be used in baking.  

There are different reasons why you may want to use a sugar substitute. Some people, like diabetics, can’t eat sugar as it spikes their blood sugar and so will choose a sugar substitute instead.  
 
Anyone who follows Keto or a low carbohydrate diet may also choose sugar-free baking to keep in line with their diet. There are fewer calories in sugar substitutes so this may be a good choice for someone wanting to lose weight but still enjoy treats.  
 
Some sugar substitutes have more nutritional benefits, like antioxidants in maple syrup and honey. Sugar substitutes can also be better for dental health as well.  


Baking with certain sugar substitutes can also change the texture of your bake. For example, using mashed apples in place of sugar will result in a deliciously moist cake.  

Not only is honey sweet, but it has plenty of health benefits too. Honey has fewer calories than sugar and also contains antioxidants as well as manganese and B vitamins. It’s also recommended as a home remedy for coughs and colds.  
 
When used instead of sugar, honey can result in quicker browning and a moister bake. It can be swapped in equal amounts but you may want to adjust this depending on your sweetness preference. Try using honey in these mouth-watering Orange and Pistachio Lavender Blondies.  

 Golden syrup is an ideal substitute for sugar when you want a marvellously moist bake.  
 
When baking with golden syrup, use ¾ cup golden syrup for 1 cup of sugar and reduce other liquids slightly. Golden syrup is ideal for gooey, sticky Flapjacks. It will also add a lovely golden colour to your bake.  

Black treacle is a dark, thick syrup that will give a rich, caramel flavour to your bakes. It has a slightly burnt flavour and can be used as a liquid sweetener in baked goods, desserts and in sweet sauces. A good recipe to use black treacle in is our Ginger Loaf Cake. You can simply substitute the sugar for black treacle in equal measures.   

Maple syrup is a natural sweetener but it still contains a high amount of sugar so use it in moderation. The main difference between maple syrup and refined sugar is that maple syrup contains minerals and antioxidants and is particularly high in manganese and zinc. It’s also better for your blood sugar as it has a lower glycaemic index score than refined sugar.  
 
Try maple syrup in place of sugar in our delicious Flapjack Recipe in a simple one to one swap and you won’t be disappointed.  

Agave is a great sugar substitute for baking. It’s a natural sweetener that comes from the agave plant and is very sweet in taste. It works well in lots of recipes including cookies, cakes and muffins.  
 
Although it still contains calories, agave has a very low glycaemic index score, meaning it doesn’t spike blood sugar nearly as much as refined sugar. Swap sugar for agave syrup in equal amounts in our Victoria Sponge Cupcakes and enjoy a healthier treat.  

Using fruit in your baking is an excellent way to replace refined sugar. Not only will it cut down the amount of processed sugar in your diet, but fruit can enhance the texture of your bakes too.  
 
Bananas, figs and dates all provide a similar sweetness to sugar and they also contain fibre, vitamins and minerals that you won’t find in refined sugar. Try using bananas in place of sugar as a one to one swap in our Banana Pancakes and Banana Ice Cream recipes.   
 
Top tip: Make sure your bananas are overripe for maximum sweetness. Plus, you won’t ever need to throw away your brown bananas again, meaning less food waste.  

Coconut sugar comes from the sap of the coconut palm tree. Although it contains similar calories to sugar, it’s less processed and has a lower glycaemic index score so won’t spike blood sugars as much.  
 
You’ll find coconut sugar is best used as a substitute for brown sugar as it has a caramel taste. It’s versatile and can be bought as granules or as a liquid. Try swapping in equal amounts in our Coconut Cake recipe and enjoy the slight caramel undertones. 

These are found naturally in fruit and bought as a powder just like sugar. They are low calorie and have a very similar taste to sugar but they won’t spike blood sugar. Both are very popular for people following a Keto diet or for anyone wanting to lose weight. They are also good for dental health.  
 
Xylitol has also been known to reduce infections and potentially help gut health. Due to these sweeteners not being as sweet as sugar, you will need slightly more in your recipe. So for 1 cup of sugar, you will need 1 ⅓ cup of Erythritol. Try a low calorie version of our Negroni Cupcakes and you won’t regret it. 

Using fruit jam and compotes can help enhance that fruity flavour as well as add sweetness to your bakes. They can also help to add moisture which is always a bonus.  
 
It’s also really easy to make your own Fruit Compote, just follow our simple recipe. To substitute refined sugar for fruit jams, you can simply swap it like for like. Why not try it in this delicious gluten free Lemon Drizzle.

 Follow these top tips for using substitutes in sugar free baking: 
 
•It’s always best to store your sugar substitutes in an airtight container at room temperature.  
•Choose natural sweeteners over artificial ones.  
•Always check the ratio when substituting sugars.  
•Some recipes require liquid adjustment when using a liquid sugar substitute.  
•Check on your powdered sweeteners and stir to remove any lumps that may have formed. 
 
Use the handy table below to choose the right substitute for your delicious treats: 

Black treacle- 1:1 swap 
Maple syrup- 1:1 swap
Agave syrup- 1:1 swap
Fruits- 1:1 swap
Erythritol- 1:1 ⅓ swap
Coconut sugar 1:1 swap
Fruit Jam- 1:1 swap 
Honey: 1:1 swap 
Golden syrup  ¾  :1 swap

What is a healthy substitute for sugar in baking?  
Fruits like bananas, figs and dates are healthy substitutes for sugar in baking. They are naturally sweet, but also contain fibre, vitamins and minerals. Honey is a healthy alternative to sugar too, as it contains antioxidants, manganese and B vitamins.  

What is the best substitute for sugar in baking?  
It depends on what you’re looking to achieve with your bake. If you’re looking to add extra moisture to your bake use golden syrup or honey. If you want to add fibre and enhance the texture of your bakes, consider fruit like figs, bananas and dates. If you want to lower the glycaemic index score, look at substitutes like coconut sugar, agave syrup or Erythritol or Xylitol.  

What can I substitute for sugar in baking for diabetics?  
For diabetics, it’s important to choose a sugar substitute that has a lower glycaemic index score and won’t spike blood sugars as much. Good options include coconut sugar, agave syrup, and Erythritol or Xylitol.  

Will changing the sugar in a recipe change the nutritional information? 
Yes, changing the sugar in a recipe will sometimes change the nutritional information, depending on the sugar substitute you choose. For example, swapping in fruit over sugar can bring more fibre, vitamins and minerals to your bake. Just remember that not all sugar substitutes bring additional nutritional value.  

How will changing the sugar affect my bake?  
It depends on the sugar substitute. When using your chosen substitute, it’s important to understand how it can affect your bake. For example, golden syrup or honey will help make your bake moist, whilst coconut sugar brings slight caramel undertones. Black treacle brings a rich caramel flavour to your bakes.  

 Now you know all the essential sugar substitutes and just how easy it is to swap them into your recipes, why not give it a go and make someone feel special with a delicious dessert?  
 
After all, there’s nothing sweeter than enjoying tasty treats with family and friends. If you’re interested in other substitutes in baking, take a look at our handy hints and tips for Butter Substitutes in Baking as well as Egg Substitutes in Baking.