Kitchen & Cooking Tips

Salt and Sugar Substitutes for Better Heart Health

Last updated on Mar 9, 2020
Christine Potts

The importance of heart health continues to gain attention as more healthy diets emerge and as foodservice establishments shift to accommodate them. To avoid heart disease, it's important to monitor your intake of salt and sugar. Below, we explain why salt and sugar can be bad for your heart, and we offer solutions for substituting these ingredients in your cooking and baking.

Sugar Substitutes

If you have to use sugar when baking, then it’s best to use sugar substitutes like brown sugar, molasses, and agave nectar that are less refined than white sugar. If you have a little flexibility with your recipe, try out some of these other sugar alternatives instead.

  • Honey: When substituting honey for sugar, use 2/3 cup of honey for every 1 cup of sugar called for in your recipe. Honey sweetens your dish and also complements a variety of fruity and floral flavors.
  • Maple Syrup: To substitute maple syrup for sugar, use 3/4 cup of maple syrup for every 1 cup of sugar called for in your recipe. Maple syrup will add a rich sweetness to your dish that also pairs well with salty or nutty ingredients.
  • Applesauce: Try substituting unsweetened applesauce for sugar when baking. Simply replace 1 cup of sugar with 1 cup of applesauce in your cakes, muffins, nut breads, and brownies. Plus, applesauce will make your baked goods retain more moisture. Be sure to also reduce the liquid called for in your recipe by about 1/4 cup if you use applesauce instead of sugar.
    • healthy alternatives for sugar
  • Freshly Squeezed Fruit Juice: If you’re making sauces, marinades, salad dressings, or baked goods, consider replacing sugar with freshly squeezed juices. Simply substitute every cup of sugar with 3/4 cup of juice. Similar to when using applesauce, be sure to reduce the liquid in your recipe if you use juice as a substitute for sugar.
  • Citrus Zest: Using the zest of a lemon, lime, or orange is a great way to sweeten baked goods and cocktails. To do so, grate the peel of a citrus fruit into your batter or beverage until the flavor is prominent.
  • Raisins, Figs, and Dates: These naturally sweetened dried fruits can substitute sugar on a 1:1 ratio in many baked goods. Simply soak the dried fruits in hot water, add them to a blender, and puree them until they become a smooth paste.
  • Bananas: Like the fruit paste mentioned above, bananas can replace sugar on a 1:1 ratio. Simply combine one cup of mashed, overripe banana with a few tablespoons of water and puree until smooth.

Why Is Sugar Bad for You?

Consuming too much sugar can cause insulin spikes, which can lead to inflammation of the arterial walls. Additionally, sugar is very calorie-dense. As a result, excess sugar intake can lead to weight gain, which can eventually lead to cardiovascular disease, much like an excess of salt can.

Salt Substitutes

If you have to use salt in your recipes, then it’s best to use less refined options like sea salt, pink Himalayan sea salt, and Molokai sea salt. Check out the ingredients below, if you’re looking for other healthy salt alternatives for your recipes.

  • Garlic, Onions, and Leeks: Incorporate ingredients like fresh garlic, chopped onions, and leeks to your stir fry, casserole, soup, and pasta to add delicious flavor without the high levels of sodium. These ingredients, and others from the Allium genus of plants, are known to lower blood pressure and hinder tumor growth.
    • healthy alternatives for salt
  • Spices: Enhance your dishes by adding pepper, oregano, basil, cumin, turmeric, and other seasonings. Not only do they add more flavor to your foods, but many of them are also known to boost metabolism and curb hunger.
  • Vinegar: Use fruit- or garlic-infused vinegars to marinade meats or make salad dressings without the added salt. Vinegar can also be put into pasta sauces and soups for added savory flavor.
  • Nutritional Yeast: This all-natural ingredient is used in a lot of vegan dishes. Unlike baking yeast, this version is deactivated, so it has no leavening ability. Thanks to its salty, somewhat cheesy flavor, it’s commonly sprinkled on popcorn, macaroni and cheese, pasta, and potatoes.

Why Is Salt Bad for You?

Your salt intake can affect your blood pressure. When you eat a lot of salt, it causes your body to retain water, which also raises your blood pressure. With salt being added to many prepared entrees and packaged meals, it can be difficult for people to reduce the amount of sodium in their diets. It’s important to limit your amount of salt intake, in order to prevent heart and kidney damage.


By using some of these substitutions in your cooking, baking, and homemade cocktail mixers, you’ll be able to make them healthier without sacrificing taste. Refer to this list of sugar and salt substitutes to create a healthier menu that allows patrons to maintain a healthy diet.

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To mimic the thickness of molasses, you can try reducing the amount of liquid in the recipe or combining honey with a thicker ingredient such as corn syrup or maple syrup. You may also want to try using darker types of honey, like manuka honey, buckwheat honey, or wildflower honey, to match the coloring of molasses. Replacement Ratio - 1:1 Honey to Molasses Molasses vs Honey - Honey is lighter and sweeter than molasses. It also has a thinner consistency. Molasses is darker in color than honey and has a richer and smokier flavor. 2. Maple Syrup Maple syrup is derived from the sap of sugar maple trees and has a distinct sweet and rich flavor profile that adds depth to dishes, making it a suitable molasses alternative. While not as robust and earthy as molasses, maple syrup offers a sweet and slightly smoky taste that can add complexity to dishes, similar to the depth of flavor that molasses provides. The flavor profile also changes with the grade of maple syrup. Look for dark or very dark maple syrup when substituting molasses. Maple syrup is sweeter than molasses. Typically, you can use 3/4 cup of maple syrup for every 1 cup of molasses, but you may need to reduce other sweeteners in the recipe to balance the sweetness. Maple syrup is also thinner and more liquid than molasses, which can affect the texture of the final dish. When using maple syrup as a substitute for molasses, consider reducing other liquid ingredients in the recipe to maintain the desired consistency. Replacement Ratio - 3:4 Maple Syrup to Molasses Molasses vs Maple Syrup - Maple syrup has a similar smoky flavor to molasses but is sweeter and thinner in consistency. 3. Dark Corn Syrup Dark corn syrup can serve as a suitable substitute for molasses in various commercial applications. Made from cornstarch, this thick, rich syrup has a deep amber color and a robust flavor profile that closely resembles that of molasses. 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Replacement Ratio - 1:1 Dark Corn Syrup to Molasses Dark Corn Syrup vs Molasses - Molasses and dark corn syrup are very similar in color, thickness, and flavor, with corn syrup being slightly sweeter than molasses. 4. Brown Sugar Brown sugar is made by adding molasses to refined white sugar, giving it a moist texture and distinctive caramel-like taste that can mimic the richness of molasses in recipes. One of the key advantages of using brown sugar as a molasses substitute is its similar flavor profile. Brown sugar is available in both light and dark varieties, with dark brown sugar containing a higher molasses content and a more intense flavor. Depending on the recipe being prepared, chefs can choose between light and dark brown sugar to tailor the sweetness and depth of flavor in their dishes. Brown sugar can be used in a 1:1 ratio as a substitute for molasses in most recipes. However, it is important to keep in mind that brown sugar is sweeter than molasses and lacks the liquid content of molasses. If the missing liquid will impact your recipe greatly, try scaling back the brown sugar to 3/4 of a cup and add 1 to 4 tablespoons of water to the mixture. Whether you are baking, cooking, or creating sauces, brown sugar can be a convenient and effective alternative to molasses. Replacement Ratio - 1:1 Brown Sugar to Molasses or 3:4 Brown Sugar to Molasses + 1 - 4 Tablespoons Water Molasses vs Brown Sugar - Brown sugar is made with molasses so it features a similar flavor profile and taste. Because of the refined white sugar, brown sugar is sweeter than molasses and drier in texture, since it is not in liquid form like molasses. 5. Sorghum Sorghum, a versatile and nutritious grain, is a popular molasses substitute that offers a unique flavor profile. This gluten-free grain is known for its sweet taste and deep amber color, making it an ideal alternative in various culinary applications. Sorghum syrup, derived from the juice of sorghum cane, has a rich, robust flavor with hints of malt and molasses, so much so that it is often called sorghum molasses. Its slightly earthy undertones make it a suitable replacement for traditional molasses in recipes. Sorghum syrup can be used in a variety of sweet and savory dishes, including baked goods, marinades, glazes, and sauces. Its versatility makes it a convenient option for chefs and bakers looking to experiment with different flavors in their recipes. Although sorghum syrup is slightly thinner than molasses, most recipes will call for a 1:1 substitution. Sorghum has a touch more sweetness than molasses, but the similar flavor profiles allow for a rather seamless replacement. Replacement Ratio - 1:1 Sorghum Syrup to Molasses Sorghum Syrup vs Molasses - Sorghum syrup shares many qualities with molasses, being similar in color, texture, and flavor. Although sorghum syrup is slightly thinner and sweeter than molasses, it can be used as a direct replacement since they both have an earthy and malty flavor. 6. Golden Syrup Golden syrup is a popular sweetener in the United Kingdom that can serve as an excellent substitute for molasses. Made from sugar cane or sugar beet juice, golden syrup is known for its rich, golden color and distinct caramel-like flavor profile. This syrup is commonly used in British baking, confectionery, and beverage production, offering a unique sweetness and depth of flavor to a wide range of products. Golden syrup has a lighter and milder taste compared to molasses. While molasses has a bold, bittersweet flavor, golden syrup provides a more delicate sweetness with subtle caramel notes. This difference in flavor profile can be particularly beneficial in recipes where a lighter touch of sweetness is desired. In addition to its flavor profile, golden syrup also offers a similar level of viscosity to molasses, making it a suitable replacement in recipes that require a thick, sticky consistency. Because of their similarities, you can substitute 1 cup of molasses for 1 cup of golden syrup. Replacement Ratio - 1:1 Golden Syrup to Molasses Golden Syrup vs Molasses - While not as rich or robust as molasses, golden syrup can provide a similar depth of flavor in sweet and savory recipes. It has a similar caramel-like flavor profile and viscosity to molasses. 7. Black Treacle Also known as dark treacle in some regions, black treacle is a byproduct of sugar refining and has a distinct dark color and warm taste. This UK ingredient is a popular molasses substitute that offers a rich and complex flavor profile. One key characteristic of black treacle is its deep, bittersweet flavor, which adds a unique depth to dishes. This intense taste, thick viscosity, and dark hue can also contribute to the rich color and texture of various recipes. In commercial food production, black treacle is often used in traditional British recipes like gingerbread, fruitcake, and puddings. Its ability to add complexity to these desserts makes it a sought-after ingredient in bakeries and pastry shops. Additionally, black treacle can be incorporated into savory dishes such as barbecue sauces, meat marinades, and savory pies to impart a bold, umami-rich flavor. When substituting black treacle for molasses in recipes, it is important to consider the more pronounced flavor profile and adjust the quantity accordingly to achieve the desired taste. While black treacle can be a suitable alternative for molasses in many dishes, its stronger taste may require some added sweeteners for balance. Replacement Ratio - 1:1 Black treacle to Molasses Black Treacle vs Molasses - Black treacle, also known as British treacle, shares similarities with molasses in terms of its dark color and rich flavor profile. However, black treacle is typically thicker and has a slightly stronger and bitter taste compared to molasses. 8. Mixtures Most molasses substitutes require minor adjustments to reduce the impact on the recipe, whether that be because of their sweetness or viscosity. The best molasses substitutes include honey, maple syrup, and brown sugar, but often a combination of two ingredients will give you a closer substitution than just using one ingredient. Here are some of the mixtures you can try to swap out molasses in your recipes and achieve similar results. 1/2 cup honey + 1/2 cup maple syrup 1/2 cup honey + 1/2 cup brown sugar 1/2 cup dark corn syrup + 1/2 cup maple syrup 1/2 cup golden syrup + 1/2 cup black treacle 1/4 cup brown sugar + 1/4 cup simple syrup When it comes to finding a suitable substitute for molasses in your commercial kitchen, there are several options to consider. Each alternative can bring its own unique flavor profile and sweetness level to your dishes. Experiment with different substitutes to discover which one works best for your specific recipe and enjoy the flexibility and creativity that comes with exploring new ingredients.