With thoughtful substitutions and a few tweaks, you can enjoy healthier sweet treats with less sugar ~ so go ahead, save a little room for dessert!
Many of you have asked me over the years how to reduce the sugar in my recipes. We all love sugar, it’s lovely, and it’s delicious. But too much of it can cause all sorts of problems (weight gain, type 2 diabetes, heart issues.) My philosophy has always been to eat healthily and indulge in moderation. But not all of us have that luxury. I hear from you with health conditions that require you to reduce or eliminate sugar from your diet. Others of you just want to lose weight, or generally eat healthier.
Cutting back on sugar in baked goods doesn’t have to mean sacrificing flavor or texture. Whether you’re looking to simply reduce sugar, swap it out for natural alternatives, or find the best commercial substitutes, this guide will help you bake smarter and healthier.
Why Sugar Matters in Baking
Sugar isn’t just about sweetness, it has other important roles in baking recipes:
- Sure, sugar makes our desserts sweet, but it also enhances flavor in general.
- Sugar adds moisture to baked goods by attracting water (technically speaking it has hygroscopic properties).
- It creates structure and volume by aerating batters when you cream it with butter.
- It affects texture, determining crispness (in cookies) or tenderness (in cakes).
- Sugars aid browning and caramelization for that golden crust.
Sugar Amounts Per Serving
For reference, the American Heart Association recommends limiting added sugar to 25g (6 teaspoons) per day for women and 36g (9 teaspoons) for men.
20-50 grams per serving is common in traditional desserts like cakes and cupcakes.
- a slice of Ina Garten’s Chocolate Cake contains 50 grams of sugar.
- a slice of Lemon Olive Oil Cake is 36 grams.
- a slice of Fresh Ginger and Pear Cake contains 30 grams.
- Sicilian Orange Cake is 20 grams per slice.
10 grams or less per serving is moderate but still lower than traditional desserts.
- One of my Fresh Cranberry Muffins contains 10 grams of sugar.
- A Pistachio Shortbread Cookie has 8 grams.
- Blackberry Pecan Bars have 11 grams per serving.
5 grams or less per serving is typically considered low sugar (size matters!)
- Dark Chocolate Mendiants are 2 grams of sugar each.
- Chocolate Covered Frozen Bananas come in at 3 grams each.
- One Toasted Almond Russian Tea Cake is 2 grams.
Rules for Simply Reducing Sugar in a Recipe
If you’re trying to cut down on the sugar in your diet, one of the easiest things you can do is simply reduce the amount of sugar in your favorite baking recipe.
- Safe Reduction Ratio: You can safely reduce sugar in most recipes by 25% (1/4) without significantly altering texture, flavor, or structure.
- Example: If a recipe calls for 1 cup of sugar, try using 3/4 cup instead.
- Adjust Gradually: Start by reducing sugar by small amounts in each batch to gauge the results before making drastic changes.
- Moisture Compensation: Since sugar adds moisture, consider adding an extra tablespoon of liquid (milk, water, or oil) to the batter when reducing sugar significantly.
Best Types of Recipes for Sugar Reduction
- Quick Breads and Muffins: Easy to reduce sugar as they rely on baking soda or baking powder for leavening.
- Cookies: Reduction may result in less spread, so press the dough slightly before baking for a flatter cookie.
- Cakes: Be cautious; reducing sugar too much can lead to a dense or dry cake.
Using Natural Alternatives to Refined Sugars in Recipes
Natural sugars are derived from naturally occurring sources like plants or fruits. They contain natural minerals and compounds (like antioxidants or trace nutrients) and are less refined compared to white sugar (but they are still sugar!)
My rule of thumb is to stick with the type of sugar you are replacing ~ granulated for granulated, liquid for liquid in your recipe.
Granulated Natural Alternatives to Refined Sugar
- Coconut Sugar:
- Flavor: Mild caramel notes, similar to brown sugar.
- Substitution: Use 1:1 for granulated sugar.
- Tips: It’s less sweet than white sugar, so you may need slightly more for some recipes.
- Turbinado or Demerara Sugar:
- Flavor: Crunchy texture with light molasses flavor.
- Substitution: Use 1:1, but best for toppings (e.g., sprinkling on muffins) due to larger crystals.
- Maple Sugar:
- Flavor: A lovely maple flavor.
- Substitution: Use 1:1 in recipes where the maple flavor is appropriate.
Liquid Natural Alternatives to Refined Sugar
- Raw Honey or Maple Syrup:
- Flavor: Distinct; honey is floral, and maple syrup has a deep, woody sweetness.
- Substitution Rule:
- For every 1 cup of granulated sugar, use 3/4 cup liquid sweetener and reduce other liquids in the recipe by 2-3 tablespoons.
- Tips: These add moisture, so they’re ideal for cakes or quick breads but may affect crisp cookies or meringues.
- Molasses:
- Flavor: Strong, rich, and dark.
- Substitution: Replace part of the sugar in recipes like gingerbread with molasses.
- Tips: Use sparingly; it’s overpowering in flavor.
3. Other Sugar Alternatives for Baking
When reducing sugar, commercial sugar substitutes can step in to maintain sweetness. Look for granulated sugar alternatives ~ here are the best options specifically for baking that work in a convenient 1:1 ratio.
1. Erythritol
- Zero-calorie sweetener with a crystalline structure similar to sugar, making it ideal for baking.
- Use 1:1 for granulated sugar.
- Pros: Doesn’t caramelize but holds structure well.
- Cons: May have a cooling aftertaste in large amounts.
2. Monk Fruit Sweetener
- A natural sweetener blended with erythritol for granulated texture.
- Use 1:1 for sugar in most recipes.
- Pros: No aftertaste and ideal for cakes, cookies, and muffins.
- Cons: Can affect browning slightly.
3. Stevia (Granulated Blends)
- Often combined with bulking agents (e.g., erythritol) for baking.
- Check the product’s label for exact ratios (e.g., 1/2 cup stevia blend = 1 cup sugar).
- Pros: Works well in cakes, muffins, and quick breads.
- Cons: Can have a noticeable aftertaste.
5. Xylitol
- Has a granular structure and sweetness similar to sugar.
- Use 1:1, but avoid recipes with yeast (it doesn’t feed yeast).
- Pros: Smooth flavor, great for cookies and cakes.
- Cons: Highly toxic to pets, so handle with care.
Final Tips for Reducing Sugar in Baking
- Tasting isn’t usually an option with doughs and batters since it is unsafe to consume raw eggs or flour so you have to commit to experimentation.
- Experiment Gradually: Start with small changes and refine based on the results. When you find the right combination you can replicate it in other similar recipes.
- Read the comments! In many cases readers like yourselves have already done the work for you!
- Size Matters: Treat yourself to a small treat. This is a no fail way to limit sugar intake while still enjoying dessert.
This is such a great guide Sue! I always reduce by about 25% but never thought to add a little more liquid.
Your Fresh Cranberry Muffins have become a favorite in our home! I’ve started experimenting with other fruits using this batter as well. I regularly use ¼ less sugar or substitute with coconut sugar, honey or maple syrup. Thank you offering excellent advise and the “pros and cons.” As a dog owner, many do not realize the threat of xylitol. So, thank you for mentioning this
Oh my goodness.. ours too!!! Love!!!
I have two sons, both T1D (type 1, autoimmune.) We reduced the sugar in our favorite choc chip cookie recipe by 30% and it results in a tastier cookie with less carbs. I always reduce the sugar by 1/4 cup in any recipe, but I am finding that using recipes that have honey or maple syrup in them are more delicious than recipes that call for pure cane sugar. A fact that most trying to avoid sugar spikes miss: if you dress your carbs (sugar) with some fiber, the spike from the sugar won’t be as intense. Use whole grain flours, add fiber like oats, flax, chia seeds, nuts, etc. These additions will slow the spike!
Thanks for this Erica, I was hoping this post would spark some discussion here.
THANK YOU so much for this!
Unlike many “don’t do this, do that” blogs and posts on much of social media, you offer options and caveats for everything. Your circumspection and clarity, coupled with your style, have appeal to intelligent people who can consider and balance the options, and the risk (thank you for the note about Xylitol and pets). As a boulanger, I seldom use sugar (brioche and challah excepted), but I will keep this post and share it with my fellow food nerds. Well done!
Thanks so much William!