SUGAR SUBSTITUTES.... A closer look at the science behind natural sweeteners

SUGAR SUBSTITUTES: the scientific data behind some popular sugar alternatives

Stevia: Made from the leaves of the Stevia plant, this is a very natural plant-based sweetener. Start saying hello to sweetening your coffee naturally with Stevia. With zero calories and all natural ingredients, it’s replacing aspartame and saccharin (Sweet and Low, and Equal) in many homes and health food cafes.. It’s sweeter than sugar, and it has no aftertaste...just a crisp sweetness. Try to buy “whole leaf stevia” instead of “stevia extract”. Sweetness in its most natural form is still preferred. (Truvia is another brand name that makes this sweetener--they are basically the same thing)

Studies have shown that this plant improves glucose tolerance and metabolic syndrome. It has been studied in the diabetic population, and shows some promising data regarding sugar control.

Agave nectar:  It’s all natural as well, but it differs from stevia in two important ways: First, it does contain calories, so if you’re on a diet, measure carefully. And second, it’s a liquid--excellent for replacing maple syrup. Experiment with it in baking or try using it to replace syrup for those yummy weekend brunches of waffles or pancakes, Also used in smoothies, it has a distinct taste, but light enough that it doesn’t overwhelm the flavors of other ingredients.Celebrated as a health conscious choice due to its low glycemic index and natural derivation, but there are natural health organizations out there who’s not a huge fan. You be the judge. Dr. Weil, who has his own line of products through the all natural beauty products Origins, is not a huge fan, and neither is WebMD.

Monk fruit: Seeking an option to Stevia? Meet zero-calorie, natural monk fruit. It’s especially good for making dairy recipes such as smoothies, because it doesn’t have that aftertaste which some alternatives contain. Monk fruit has a easy 1 to 1 ratio with sugar, which makes it easy to swap for any recipe. (Price tag tend to be highest among the alternative sugars). Monk Fruit has been used for thousands of years by the Chinese for medicinal purposes. This study shows it has anti-inflammatory benefits

coconut palm sugar - watch this segment from Dr. Oz 

Made from the crystallized nectar of the tree’s flowers, this sweetener also goes by the names coconut syrup and palm sugar, and the pure stuff will be labeled “100 percent.” it’s a decent source of potassium, magnesium, zinc, iron, and B vitamins. It resembles brown sugar in taste and appearance, with next to no coconut overtones, you can swap it one for one in baking recipes. This sugar substitute has a “caramel butterscotch” undertones to it. My personal advice: great for baking/cooking but I would not stir it in my coffee, tea, or lemonade.

So there you have it, a few sugar alternatives to choose from...healthier options to your baked goods, coffee, or tea. Bon Appetit!