The average American consumes a whopping 20 teaspoons of sugar per day--more than double the USDA-recommended amount. Fortunately, there are alternatives that will satisfy your sweet tooth while also keeping a range of related health issues in check. The newest entrant is stevia--a no-questions-asked all-natural sweetener that's also a calorie-free, carb-free, low-glycemic sugar alternative. It comes from the South American stevia plant and does not spike blood sugar, making it safe for diabetics. It's found mostly as a tabletop sweetener and in low- and no-calorie soft drinks.
Erythritol is another natural, low-cal sweetener (0.2 calories per gram). Use an equal amount to replace sugar in any recipe. Caveat: too much can cause stomach upset.
Xylitol is a bonus sweetener in that, besides housing 40 percent fewer calories than sugar in the same sweetness package, it also helps prevent tooth decay by inhibiting bacteria that cling to teeth. It tends to be the active ingredient in natural toothpastes.
Agave nectar is a low-glycemic natural sweetener that comes from the Mexican agave plant. For cooking, substitute 2/3 cup of agave nectar for 1 cup sugar. (Reduce other liquids in the recipe by 1 ounce per 2/3 cup agave nectar; decrease oven temperature by 25 degrees; and increase cooking time by 6 percent.)
High fructose corn syrup is a highly processed sweetener and preservative manufactured from chemically altered cornstarch. It abounds in sodas and other sweetened beverages, cereal, bread, yogurt, and salad dressing. Its glycemic index is 90--higher than table (white) sugar and honey--and its concentrated calories can increase the risk of obesity, according to the American Dietetic Association. The FDA still allows foods containing the sweetener to have a "natural" label. Industrial interests are trying to get the FDA to allow a name change to "corn sugar."
