No health-conscious kitchen pantry is complete without a full stock of natural sugar substitutes, and each type of natural sweetener carries its own unique history, flavor, and ideal uses. Proper consideration of the most popular natural sweeteners can help consumers determine which sugar substitute is ideal for their own desired uses.
Stevia
One of the most well-known of natural sweeteners, stevia is a powerful plant-leaf extract that has no traceable calories, despite being much sweeter than sugar by weight and volume. It is extracted from the leaves of a subtropical species of sunflower also known as sweetleaf. The resulting extract is 250 times as sweet as sugar, but miraculously carries no calories whatsoever.
Stevia appears to carry none of the ill effects of sugar-- not only does it fail to cause unwanted weight gain, but it also appears to enhance glucose tolerance and control blood pressure. This makes it splendidly ideal for those suffering from diabetes, obesity, or hypertension. It has a negligible, and almost non-existant, effect on blood glucose, so it is particualrly useful to those on strict carbohydrate-controlled diets.
Unfortunately, stevia temporarily gained a bad reputation when faulty science led some consumers, and indeed the FDA itself, to believe that the plant extract was dangerous or mutagenic. However, follow-up reviews by the World Health Organization concluded that stevia is in fact quite safe, with no ill effects reported in long-term bulk studies of its effects.
Stevia's extreme, concentrated sweetness makes it less than ideal for use in baking or as a direct sugar substitute, since only a tiny fraction of the original amount would be necessary for this use. Its most ideal use as a natural sweetner is as an addition to hot beverages, like coffee, hot chocolate, and hot tea. Stevia dissolves and mixes very readily in warm temperatures.
Xylitol
Xylitol, which is a natural sugar alchohol derived from wood or corn, is one of the most ideal direct sugar substitutes because it has almost exactly the same sweetness as sugar. It has only 9.6 calories per teaspoon and a very negligible effect on blood glucose levels, making it very suitable for hypoglycemics and diabetics.
The health benefits of xylitol are vast, and it is an especially popular addition to tooth-friendly chewing gums because it has been shown to fight cavities and tooth decay. The gums have also been implicated in the treatment of ear and throat infections, as well as systemic candida (yeast) colonization. It has very few negative health effects, especially when compared to traditional sugar.
Since xylitol's sweetness very closely matches that of white sugar, it is an ideal sugar substitute for cooking and baking, and can also be mixed into beverages. Xylitol can be used in place of sugar at a one-to-one ratio, with no need for measuring, mixing, or calculating to acheive proper results. It has almost no aftertaste and a very pleasant flavor.
Agave Syrup
Also called agave nectar, agave syrup is a sweet, low-glycemic-index sweetener that is derived from any of several varieties of agave plant. It is a sweeter than honey, but also thinner, and although it has more calories than other artificial sweeteners, its impact on blood-glucose levels is far less severe.
Unlike refined sugars, agave syrup contains vitamins and minerals, including calcium, magnesium, potassium, and iron, so its nutritional value is not nearly as bankrupt as most sugar substitutes. Its high ratio of fructose to glucose makes its glycemic index much lower than many other natural sweeteners on the market. For those with diabetes and hypoglycemia, this makes it a perfect sweetener.
Agave syrup is especially popular among vegans, who often use it as a substitute for honey in recipes that call for it. Its honey-like flavor also make it a great substitute for other natural sweeteners like maple, rice, and corn syrup. It tastes wonderful served over pancakes, mixed into cake batters, or even poured into coffee.
The health impact of both white sugar and artifical sugars are too severe to ignore, and many people who are health-conscious or have chronic blood-sugar conditions are making the switch to natural sugar substitutes instead. Education, innovation, and a willingness to try new foods can make any natural sweetener a welcome addition to the health-conscious pantry.
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