Baklava is a rich, sweet pastry made of layers of filo filled with chopped nuts and sweetened with syrup or honey. It’s a popular treat in many Middle Eastern, Mediterranean, and Central Asian cuisines. But with its ultra-sweet taste, can baklava really be considered sugar free?
What is Baklava?
Baklava is believed to have originated in the Middle East, with the first recorded evidence of it dating back to the 8th century BC. It eventually spread throughout the Ottoman Empire and became popular in places like Turkey, Greece, the Balkans, and the Caucasus region.
The basic components of baklava are filo dough, nuts, and a sweetener. Filo dough is paper-thin layers of unleavened flour and water that have been stretched out until nearly transparent. The dough is layered with chopped nuts like walnuts or pistachios, then brushed with butter or olive oil and baked. Finally, a sugar or honey syrup is poured over the cooked baklava.
There are many regional variations of baklava. Some popular types include:
- Turkish baklava – made with walnuts and a simple sugar syrup.
- Greek baklava – uses walnuts or almonds, cinnamon, and honey syrup.
- Azerbaijani baklava – filled with almonds, hazelnuts or walnuts, and flavored with rosewater.
- Armenian baklava – made with cinnamon and cloves in the filling.
No matter the variation, baklava is known for its incredibly sweet, sticky, rich taste and texture due to the simple sugar or honey syrup drizzled over it.
Does Baklava Contain Sugar?
Given its intense sweetness, it comes as no surprise that baklava does contain quite a bit of sugar. While the filo dough itself contributes only a small amount of natural sugars, the sweet syrup is where the majority of the sugar content comes from.
For a typical baklava recipe, the syrup is made by simmering granulated white sugar with water and sometimes lemon juice or rosewater. The longer the syrup simmers, the thicker it becomes as the water evaporates. A common ratio is 1 1⁄2 to 2 cups of sugar dissolved into 1 cup of water. That results in a very concentrated, sucrose-rich syrup.
When poured over the baked filo and nuts, the syrup permeates the layers and crystallizes slightly as it cools. This gives baklava its distinctive sticky, crunchy texture when eaten.
Since the syrup makes up a significant portion of the overall baklava, sugar content per serving can be quite high:
- A 2-inch piece can contain around 20-30 grams of sugar.
- A more typical 3×2 inch serving may have 40-50 grams of sugar.
- Consuming a whole piece can mean over 60 grams of sugar!
For comparison, the American Heart Association recommends limiting added sugar intake to no more than 25 grams per day for women and 36 grams per day for men.
Are There Sugar-Free Versions?
Given the importance of syrup to traditional baklava, it can be difficult to make a completely sugar-free version that retains the right taste and texture. However, there are some modified recipes that significantly reduce the amount of sugar:
Using Honey Instead of Sugar Syrup
Some recipes swap out the granulated sugar syrup for honey. While honey contains fructose sugar, it is slightly lower on the glycemic index than white sugar. The floral notes of honey can also enhance the flavor of baklava.
Reduced Sugar Syrup
The amount of sugar in the syrup can be cut in half for a less sweet baklava. Instead of 1 1⁄2 cups sugar, use 3⁄4 cup. Adding a squeeze of lemon juice can help balance the flavor.
Artificial Sweeteners
Sugar substitutes like stevia, Splenda, or xylitol can be used to sweeten the syrup instead of real sugar. Keep in mind that the texture may be slightly different with artificial sweeteners.
Fresh Fruit
Another approach is to replace some or all of the syrup with fresh fruit like raspberries, apricots, or strawberries. The fruit juices help moisten and naturally sweeten the pastry.
Nutrition Facts for Baklava
Here is the nutrition breakdown for a typical serving of baklava made with a sugar syrup:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 330 | 16% |
| Fat | 16 g | 25% |
| Saturated fat | 6 g | 30% |
| Trans fat | 0.4 g | – |
| Carbohydrates | 43 g | 14% |
| Sugar | 33 g | – |
| Sodium | 125 mg | 5% |
| Protein | 5 g | 10% |
As you can see, a serving of baklava is quite high in sugar, providing over 30 grams which represents about 100% of recommended daily sugar intake. There are also considerable amounts of fat and saturated fat from the butter, oil, and nuts.
Health Impact of Sugar in Baklava
The large amounts of added sugar in baklava can negatively impact health, especially if consumed frequently or in large portions:
- Weight gain – Sugar contains empty calories and spikes blood sugar, increasing appetite and fat storage.
- Blood sugar swings – Rapidly rising and falling blood sugar from sugar can cause energy crashes.
- Inflammation – Added sugars are linked to systemic inflammation and oxidative stress.
- Dental cavities – Sugar feeds oral bacteria that erode tooth enamel.
- Heart disease – Excess sugar consumption is associated with dangerous visceral fat, high blood pressure, and artery damage.
Eating baklava and other sugary foods in moderation as part of an overall healthy diet can help minimize negative effects. Staying active, drinking water, and brushing after eating sweets can also reduce the impact.
Tips for Reducing Sugar in Baklava
Here are some tips for enjoying traditional baklava while limiting added sugars:
- Cut pieces smaller – stick to a 1-2 inch square.
- Share with others instead of eating a whole piece.
- Savor slowly and mindfully to satisfy cravings with less.
- Drink water afterward to help neutralize the sugar.
- Consume with protein like Greek yogurt or nuts to balance blood sugar response.
- Brush teeth after eating to protect dental health.
- Enjoy freshly made baklava in moderation when visiting a region where it’s common rather than seek it out regularly.
Healthier Baklava Alternatives
For a lower sugar baklava alternative, try:
- Baklava made with reduced sugar syrup
- Nut-filled filo dough pastries made without syrup
- Ground nut stuffed dates or figs
- Phyllo cups filled with roasted fruits and nuts
- Greek yogurt layered with nuts, honey, and cinnamon
Is Baklava Dairy Free?
No, traditional baklava is not dairy free. Authentic recipes call for brushing the phyllo dough layers with melted butter or olive oil before baking. The dairy-free butter substitutes available today would not have been used when baklava originated.
However, it is possible to make dairy-free baklava at home by using olive oil or non-dairy margarine instead of butter to grease the phyllo sheets.
When purchasing pre-made baklava, check ingredient labels carefully for butter or other dairy-based ingredients. Opt for versions made with olive oil or vegetable oil instead of butter for a dairy-free treat.
Is Baklava Gluten Free?
No, baklava is not gluten-free. Traditional baklava is made with phyllo dough, which is a paper-thin pastry dough. Phyllo dough contains wheat flour, making it a high gluten food.
Some gluten-free bakers have developed recipes using alternate base ingredients like rice flour or almond flour instead of wheat flour. However, the texture is more crumbly and delicate than traditional flaky phyllo.
Those with celiac disease or gluten sensitivity should avoid baklava made with regular phyllo dough due to the high gluten content. Check labels for certified gluten-free versions made with alternate flours and doughs if you need a gluten-free option.
Is Baklava Keto?
Baklava is generally not keto-friendly, due to its high carb content. A 2-3 inch piece can easily contain over 40g of net carbs just from the phyllo dough and sugar syrup alone.
However, some keto dieters have created “baklava-inspired” recipes with modifications like:
- Using almond flour or coconut flour instead of wheat-based phyllo dough
- Filling with very low carb nuts like macadamia nuts or pecans
- Sweetening with erythritol monk fruit sweetener instead of sugar/honey
The texture and taste differs from true traditional baklava. But these modifications can allow people following a very low carb ketogenic diet to still enjoy a baklava-style treat.
As with any keto-friendly substitute, pay close attention to net carb counts if you are following keto strictly. Even modified “keto baklava” can sometimes still have up to 10g net carbs per serving.
Is Baklava Vegan?
Traditional baklava is not normally vegan, because the filo dough layers are brushed with melted butter before baking. Salted butter has long been the most commonly used fat for making baklava.
However, it is possible to “veganize” baklava by using plant-based oils instead of butter to coat the phyllo sheets. Oils like olive oil, coconut oil, avocado oil, or vegan butters can create the rich layers without using dairy products.
Some other tips for making vegan baklava include:
- Use agave, maple syrup, or date syrup instead of honey for the sweetener
- Substitute almond, cashew, or coconut milk for dairy milk when making syrup
- Leave out eggs from the dough if the recipe calls for it
- Choose nuts like walnuts, pecans, pistachios, or pine nuts for the filling
As with any specialty diet, check the ingredients carefully when purchasing pre-made baklava to ensure it does not contain butter, honey, or other animal products if you need a vegan option.
Conclusion
Baklava is considered one of the sweetest and most indulgent Middle Eastern desserts due to its phyllo dough layered with butter and drenched in sugar syrup. An average serving can contain over 30g of added sugar, placing it high on the glycemic index.
To reduce sugar content, home cooks can experiment with less sweet syrups, added fruit, artificial sweeteners, or syrup alternatives like honey. Truly sugar-free baklava is difficult to achieve without compromising texture and flavor, however.
Enjoying traditional baklava in moderation, along with other balanced dietary habits and portion control, remains the best way to eat this cherished treat for many around the world. With its origins spanning over twenty countries and hundreds of years, baklava holds an important place in many cuisines, cultural traditions, and celebrations.
