If you enjoy baking, you have likely used vanilla extract in your recipes before. If you are new to the paleo diet, you might be wondering if you need to say goodbye to this flavorful additive or not. Is vanilla extract paleo-approved or should an alternative be used?
No, Vanilla Extract is not considered paleo-friendly because store-bought extracts often contain artificial flavoring or other non-compliant ingredients, such as sugar, alcohol, or preservatives. Vanilla beans themselves are paleo-approved for those looking to add some flavoring to a recipe because they have not been processed. The best paleo alternatives include Good & Gather Pure Maple Syrup and Simply Organic Cinnamon.
For those of us who love the boost of flavor vanilla extract provides, don’t fret! There are still many suitable alternatives that can help to bring your favorite recipes to life without breaking the paleo diet rules. But first, let’s take a closer look at what vanilla extract is and some potential health benefits.
Contents
What is Vanilla Extract?
Vanilla extract is concentrated vanilla flavor made from vanilla beans that is often used in baked goods, frostings, and confectionary. Vanilla extract is made by soaking vanilla beans in water and ethyl alcohol to extract vanillin, a molecule that gives vanilla its signature flavor. Vanilla extract should not be confused with vanilla essence, which is a highly processed food additive that contains less flavor in comparison [1].
The Food and Drug Administration (FDA) requires all extracts to contain at least 35% alcohol by volume and all vanilla extracts to contain at least 13.3 ounces of vanilla beans per gallon. Vanilla extract commonly contains additives, such as sugar or other sweeteners and is often higher in price point compared to vanilla essence. [2, 3].
Is Vanilla Extract the Same as Vanilla Flavor?
Although they are both made using real vanilla beans, vanilla flavor is not made using alcohol and is not considered an extract. Vanilla extract contains a stronger vanilla flavor than vanilla flavoring does.
Does Vanilla Extract go Bad?
If stored properly, vanilla extract can last forever. However, after about 5 years it will begin to start losing some of its flavor and should be replaced.
Can you Freeze Vanilla Extract?
It is not recommended to refrigerate or freeze vanilla extract to extend shelf life. Vanilla extract has a long shelf life and is suitable to be stored in a cool, dry place, such as your kitchen cabinets or spice rack.
Health Benefits of Vanilla Extract
As mentioned above, vanilla extract gets its flavoring from the compound vanillin, found in vanilla beans as well as in small concentrations in rice bran oil and clove oil. Vanillin has been shown to have some beneficial health benefits including acting as an antioxidant and anti-inflammatory. Unfortunately, most of these studies are conducted on animal and further research is needed on its effects on human health [4, 5].
Nutrition Facts for Vanilla Extract
Vanilla extract contains a small number of calories per 1-teaspoon serving, mostly from its alcohol content. Otherwise, vanilla extract is not a significant source of nutrients.
Nutrition Facts (Per 1-teaspoon)
- Calories 15
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Paleo-Friendly Alternatives to Vanilla Extract
For those wanting to continue their strict paleo-diet plan, there are a few suitable options to replace vanilla extract, including maple syrup, honey, cinnamon, fruit zest, and of course, vanilla beans. Below is a more in depth look at some favorable brands and ways to use these alternatives.
Good & Gather 100% Pure Organic Maple Syrup
Maple syrup is an all-natural, paleo-friendly ingredient that is filled with antioxidants and other beneficial nutrients if consumed in moderation. Pure maple syrup, such as Good & Gather 100% pure organic maple syrup, is a close substitute to vanilla extract in baked goods and other recipes.
Although it is paleo-friendly, it contains a high number of natural sugars and should still be used in moderation. You can find this product online or at your local Target location, priced at $10.99 for a 12-ounce bottle.
Ingredients:
- Organic maple syrup
Nutrition Facts (Per 2-tablespoons):
- Calories 110
- Fat 0g
- Saturated fat 0g
- Sodium 5mg
- Carbohydrates 27g
- Sugar 24g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Nature Nate’s 100% Pure, Raw and Unfiltered Honey
Similar to maple syrup, honey is all-natural and 100% paleo-friendly. It helps to add a touch of sweetness and light flavor to baked goods and other recipes making it a suitable alternative to vanilla extract. Similar to maple syrup, honey contains natural sugars and should be used sparingly.
Nature Nate’s 100% pure raw and unfiltered honey is a great brand that does not contain any added ingredients. You can find this product online at various retail sites, including Amazon.com, priced at $9.65 for a 32-ounce bottle.
Ingredients:
- Honey
Nutrition Facts (Per 1-tablespoon):
- Calories 70
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 18g
- Sugar 15g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Simply Organic Cinnamon
Another excellent and paleo-friendly way to add some flavor to your foods is adding a dash of cinnamon. Simply Organic cinnamon contains no other added ingredients or preservatives and contains great flavor that can be added to a variety of foods.
Cinnamon is stronger in flavor than vanilla extract therefore you might consider adding a small amount to taste if using as a substitution. You can find Simply Organic cinnamon at various retail sites and online at Walmart.com or Amazon.com, priced at $6.11 for a 2.08-ounce jar.
Ingredients:
- Organic cinnamon
Nutrition Facts (Per 1-teaspoon):
- Calories 0
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Great American Spice Co. Orange Peel Granules (Orange Zest)
Fruit zest, fresh or dried, such as Great American Spice Co. orange peel granules, is another way to add some flavor to your recipes without using vanilla extract. Not only are these zests flavorful, but they don’t contain any sugar or significant calories like honey or maple syrup. You can find this product online at Americanspice.com, priced at $11.82 for a 16-ounce bag.
Ingredients:
- Orange peel (dehydrated)
Nutrition Facts (Per 1-teaspoon):
- Calories 0
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Frontier Natural Products Organic Lemon Peel Granules
Lemon zest, made from lemon peel is another great fruit zest that can add a boost of flavor to recipes without sacrificing the paleo rulebook. Frontier Natural Products organic lemon peel granules are an excellent choice for those who are new to adding this ingredient to recipes.
Although its flavor differs from vanilla extract, it can be a suitable alternative for many recipes to add flavor. You can find this product online at various retail sites, including Iherb.com, priced at $5.46 for a 1.7-ounce jar.
Ingredients:
- Organic lemon peel granules
Nutrition Facts (Per 1-teaspoon):
- Calories 0
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
King Arthur Espresso Powder
For those coffee lovers out there, try swapping out your vanilla extract for a paleo-friendly espresso powder, such as King Arthur espresso powder, to add great flavor to your recipes. You can find this product online at various retail sites, including Amazon.com, priced at $10.49 for a 3-ounce plastic, reusable jar.
Ingredients:
- Espresso powder
Nutrition Facts (Per 1-teaspoon):
- Calories 5
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 1g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Vanilla Bean Kings Tahitian Vanilla Beans
For those looking for that strong vanilla flavor, you can also simply use pure vanilla beans, such as Vanilla Bean Kinds Tahitian vanilla beans. You can find this product online at Vanillabeankings.com priced at $12.99 for a pack of 5 vanilla beans.
Ingredients:
- Tahitian Vanilla Beans
Nutrition Facts (Per 1-bean pod):
- Calories 0
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 0g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Related Questions
Are Vanilla Beans Edible?
Yes, you can eat the pod or scrape out the vanilla bean seeds for recipes. Many do not eat vanilla beans raw as their concentrated flavor can be too much on its own. Vanilla extract should not be consumed in significant amounts raw as it does contain alcohol and can contribute to alcohol poisoning.
Are Vanilla Beans Actually Beans?
Although they are called beans, vanilla bean is actually a fruit. It consists of a pod that contains many tiny seeds, often referred to as beans. Some recipes call for just the beans while others call for the entire pod.
Does Vanilla Beans Have Sugar?
Vanilla beans contain a small number of natural sugars. However, extracts often contain added sugars to improve flavor. If looking for a pure vanilla extract that does not contain added sugars, always read the back of the label for the ingredients listing.
Is Vanilla Extract Vegan?
Yes, most vanilla extracts are vegan friendly but you want to continue to always practice label reading to ensure this is true for the brand you prefer.