If you are looking for healthy sweeteners, chances are you have encountered rapadura sugar. But what is it, exactly and how can you use it to best effect in your kitchen?
This blog will take a look at the background, nutritional aspects and everyday uses of naturally sweet sugar cane.
What Is Rapadura Sugar?
Rapadura sugar is the first and one of the purest sugars made on the planet. It has not been centrifuged so it maintains its molasses (unlike refined white sugar). Instead, the juice expressed from crushed sugar cane is evaporated slowly and poured into molds to cool as either solid blocks or grainy sugar.
The colour can vary, depending on the type of cane, soil and climate, where it is produced or how it was processed, from very pale to a dark caramel brown.
Rapadura sugar is known by many names, such as panela in Latin America, kokuto in Japan, piloncillo in Mexico, jaggery in South Asia and chancaca in other countries.
Since little has been done to it beyond the quick evaporation of water, rapadura retains a higher content of sucrose and other nutrients in it.
Nutritional Profile & Health Insights
Rapadura is still sugar and should be consumed in moderation, but there are a few nutritional benefits to using this sweetener over the highly processed kind.
- Minerals: It is rich in minerals like potassium, calcium, magnesium and iron.
- Antioxidants: A few studies suggest it has phenolic compounds and flavonoids, known to be antioxidants.
- Vitamins: Trace amounts of B-vitamins and possibly vitamin C may be present depending on how it is processed.
- Calorie count: Like all sugars, it contains roughly 4 calories per gram.
- Glycaemic index (GI): Since it is not completely processed and the molasses remains, rapadura sugar has a lower GI than highly refined white sugar, leading to slower release of sugar into the bloodstream.
Despite these benefits, rapadura is still an added sugar, so by no means it is necessarily ‘healthy’. The overconsumption of sugar can lead to obesity, dental problems, and metabolic disorders.
How Is Rapadura Sugar Made?
The process of making the traditional rapadura sugar is an ancient art. Here’s a simplified breakdown:
- Harvesting & Crushing: Real, mature sugarcane stalks are cut and crushed for their juice.
- Evaporate: The juice is heated (often in open pans) so the water evaporates, leaving higher and higher concentrations of sugar.
- Moulding: The thick syrup is poured into molds and then allowed to cool so that it hardens into blocks.
- Granulation (Optional): Some manufacturers pulverize or grind the cooled blocks to make a granulated rapadura.
What Does Rapadura Sugar Taste Like?
Rapadura sugar retains all the molasses, so it is moist and decadent with a slight caramel / toffee taste. The flavour amplifies the overall warmth and depth of whatever you’re eating.
How to Use Rapadura Sugar?
Here are some (practical and tasty!) ways to up your use of rapadura sugar in your cooking:
As a 1:1 Sugar Substitute
In most recipes you can simply substitute regular white sugar with rapadura sugar in a ratio of 1:1.
- In baking: substitute it for sugar in cookies, muffins, cakes or brownies. You can really taste its moisture and caramel in richer or darker baked goods.
- For sauces, marinades or glazes: The addition of molasses gives it the depth needed for savory-sweet pairings.
In Beverages
Make a sweet beverage by adding rapadura sugar to hot water.
- Serve traditional Latin American-style drinks such as aguapanela, by dissolving the product in water (hot or cold) and squeezing lemon or lime juice to taste.
- Sweeten coffee, tea, cocoa or a cup of warm milk with it and savour its deep, naturally aromatic flavor and the subtle hints of caramel.
3. Fermentation
Fermentation fans love rapadura sugar. Some fermenters swear that it encourages faster, more lively fermentation thanks to its minerals.
As a Syrup (Optional)
If you have rapadura in block form, you can dissolve it gently with water over low heat to make a syrup which you can drizzle on pancakes, porridge or desserts. It’s recommended that a ratio of 2 cups of rapadura to 1 cup water, then heated gently, will make a good consistency.
Why Choose Organic Rapadura Sugar?
Rapadura Sugar is an especially good option for a few reasons:
- Ours is certified organic, so that means nothing synthetic or potentially harmful is used in its production.
- It retains more of the natural nutrients that occur in sugarcane because it isn’t highly processed.
- It has that rich, caramel flavour that makes it usable in a variety of ways.
It pairs beautifully with a whole-food, mindful way of life, offering you a more natural sweetener without the heavy processing done to produce refined sugars.
Tips for Using Rapadura Sugar Sensibly
- Moderation is key: While it may contain extra nutrients, rapadura sugar is still a form of sugar and should be eaten as so in the context of a balanced diet.
- Dissolution: It may have somewhat lower solubility versus refined sugar; just give it a few moments in warm or hot liquid to incorporate.
- Storage: Store in a cool, dry place in an airtight container. It clumps together when it gets wet.
- Experiment: Use it and see how its more flavoursome profile takes the spotlight – spiced biscuits, marinades, chocolate cake or homemade seed snacks.
- Check your portion sizes: While it is not without minerals, the amounts of mineral in a normal serving (like say a teaspoon) are tiny - don't count on it for your own mineral supplementation.
Is Rapadura Sugar Right for You?
Rapadura sugar isn’t a “free pass” to eat as many sweets as you want, but it’s certainly a healthier, less-processed alternative to refined sugar.
If you are seeking a full-spectrum sweetener with more depth of flavour, variety in your cooking & baking and fancy alternative to sugar with rich mineral supply then it is worth considering.
But like any added sugar, it should be consumed mindfully in the context of a healthy diet.
Take little steps, appreciate its natural endowment and allow it to supply some wholesome sweetness for your daily treats.
