Yacon syrup is extracted from the tuberous roots of the yacón plant, native to the Andes mountains and historically consumed by the Incas. Unlike sugar, yacon syrup is praised for its nutritional value, boasting fewer calories and lower sugar levels. While sugar remains a common choice, the unique properties of yacon syrup make it an appealing alternative for those seeking a sweetener with added health benefits. But does it work as well in baking as the old trusty granulated sugar? Let’s find out.
Comparing Yacon Syrup vs Sugar
| Yacon Syrup | Sugar | |
| Substitution ratio | 1:1 | 1:1 |
| Gluten-free? | Yes | Yes |
| Keto-friendly? | With caution | No |
| Paleo-friendly? | No | No |
| Common Allergens | Yacon | Sugarcane |
| Pantry shelf life (unopened/sealed) | 2 years | 2 plus years |
| Best for baking | Cookies, gingerbread, granola bars | Most sweets and desserts |
Differences Between Yacon Syrup and Sugar
Sugar, also known as sucrose, is typically extracted from sugar cane or sugar beet. It consists of equal proportions of glucose and fructose. This refined sugar undergoes processing to isolate the pure sugar content. Food technology widely uses it as a sweetener, preservative, texture modifier, and coloring agent.
Yacon syrup is derived from the yacon root and has gained popularity as a natural sweetener. It is known for its sweet taste and is considered an excellent functional food due to its high content of fructo-oligosaccharides (FOS). Yacon syrup contains approximately 40-50% fructans, along with some digestible sugars like fructose, glucose, and sucrose, which contribute to its pleasant flavor. Yacon syrup appears as a viscous brown liquid obtained by reducing yacon juice.
Yacon syrup has been traditionally used in nutrition and folk medicine for various benefits, including supporting weight control, managing diabetes, and reducing inflammation. It is also appreciated for its rich fiber content, specifically inulin. This dietary fiber provides additional health benefits and aids in digestion.
Taste and Culinary Uses
Sugar is renowned as the quintessential benchmark for sweetness, characterized by its pure and delightful flavor that lingers only momentarily. It leaves no trace of secondary taste or aftertaste, making it a universally adored sweetener.
Sugar serves more than just its delectable taste. It imparts color to baked goods and acts as a preservative, a flavor enhancer, and a bulking agent. Its versatility extends to sauces, syrups, and beverages, where sugar increases viscosity, providing a thicker consistency and a more gratifying mouthfeel.
On the other hand, Yacon syrup possesses a unique caramel taste. Although not as sweet as honey, it registers at approximately half the sweetness level. Yacon is an excellent substitute for sugar or syrup in a wide range of baking recipes, imparting a rich and caramel-like flavor similar to syrups like molasses.
Much like honey, maple syrup, or molasses, Yacon syrup can be utilized in various culinary applications. Whether it is incorporated into baking or cooking or simply drizzled on top of yogurt, hot cereals, pancakes, or waffles, Yacon syrup can add an exciting twist to your favorite dishes.
Are Yacon Syrup and Sugar Substitutes for Each Other?
Yacon syrup can replace honey at a 1:1 ratio. To replace sugar, use 1 cup of yacon syrup for every 1 cup of sugar, and you may need to reduce the other liquids in your recipe. Remember that Yacon syrup is less sweet, and the taste profile of the final bake will be different.
Nutritional Profile And Health Benefits
- Table sugar (granulated sugar, sucrose) (2 tsp.)
- Calories: 30
- Total carbs: 8 g
- Sugars: 8 g
- GI: 65
- Yacon syrup (1 tsp.)
- Calories: 20
- Total carbs: 4 g
- Sugars: 2 g
- GI: 1
Both and yacon syrup offer health benefits, although Yacon has distinct advantages. Sugar, a simple carbohydrate, is a quick energy source for the body and is crucial for cell, tissue, and organ functionality. Yacon syrup, favored for being low-calorie and plant-based, has additional benefits such as easing constipation, aiding weight loss, and reducing insulin resistance, blood sugar levels, and cholesterol.
Diet Suitability
White sugar and yacon syrup are two sweeteners that differ in their diet suitability. While white sugar is not vegan due to its refining process involving bone char, yacon syrup is 100% raw, organic, and vegan-friendly.
In terms of its compatibility with specific diets, white sugar falls short. It is not keto-friendly, as it is high in carbohydrates and not considered a suitable sweetener for a ketogenic diet. It is also not recommended for a paleo diet, as refined sugars are not compliant with the principles of this diet. Similarly, white sugar does not meet the criteria for a Whole30-approved sweetener.
Yacon syrup can be incorporated into a ketogenic diet with caution. Although yacon root is relatively low in carbs, it does contain some digestible sugars. Therefore, monitoring the amount of yacon syrup consumed while following a ketogenic eating plan is essential. Yacon syrup, however, is not paleo-friendly or Whole30 compliant, as refined sugars are not deemed suitable for these diets.
How to Store Yacon Syrup and Sugar
Sugars should be stored in an airtight container at room temperature for optimal preservation. For Yacon syrup, there is no need for refrigeration; instead, keep it in a cool, dark, and dry environment much like other syrups.
Price and Availability
The price of sugar is as low as 25 cents per pound, whereas Yacon Syrup can be pretty expensive, ranging from $20 and beyond. Yacon syrup is also much more challenging to find and is often only available online.
Environmental Impact
The environmental impact of burning sugarcane is significant and detrimental. When the leafy parts of sugarcane are burned, toxic and hazardous substances are released into the air, leading to air pollution, which contributes to the problem of climate change.
Yacon syrup is likely to have less environmental impact, as it is produced without burning plants. It is also a natural sweetener, so it does not contain chemicals or additives that can harm the environment.
Yacon Syrup vs Sugar: The Ultimate Verdict
Yacon syrup is a great sugar alternative. It tastes good, has health benefits, and is much more sustainable than sugar from sugarcane. The only qualm I have is that it isn’t as sweet as sugar, so it can affect the taste of your recipes. But if you are okay with that and its hefty price tag, give it a try!
FAQs
It is. Yacon syrup consists mainly of fructooligosaccharides and a fiber known as inulin. Due to its limited digestion, yacon syrup has approximately one-third the calorie content of sugar, providing around 133 calories per 100 grams, or 20 calories per tablespoon. As a result, it serves as a viable low-calorie substitute for sugar.
One teaspoon of yacon syrup contains around 2 grams of sugar.
It does not. Yacon syrup has a very low GI that will not cause blood sugar spikes.
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