Health-conscious consumers are increasingly turning away from refined white sugar in favor of alternative natural products like agave and stevia to sweeten their food and treat their taste buds. But before you toss out the sugar bowl, there are some things you should know about sugar and alternative sweeteners and incorporating them into your diet.


Most of the sugar we eat comes from sugar cane that has been filtered and refined to remove the liquid and impurities. High on the glycemic index, refined sugar has no nutritional value and is nothing more than empty calories. Eating too much can put strain on your body and increase your risk for heart disease, type 2 diabetes and obesity. In general, natural sweeteners tend to be lower on the glycemic index, making them desirable substitutes for people with diabetes or looking to trim their waistlines. Additionally, some natural sweeteners also contain vitamins and minerals that are good for your overall health.

The following are among the most common natural alternatives to sugar as we know it:

• Agave syrup — Agave syrup comes from the Mexican agave plant, the same plant used to make tequila. Depending on how it’s processed, agave tends to rank lower on the glycemic index than white sugar. Agave also contains antioxidants to help combat free radicals. With its light color and light taste, agave  is an ideal choice for making delicate cakes or sweetening tea.

• Brown rice syrup — Sprouted rice enzymes help release starch to create this thick, syrupy sweetener, which ranks low on the glycemic index. About half of the sugars in brown rice syrup are complex carbohydrates. The subtle sweetness of brown rice syrup makes it good for foods in which you don’t need a strong sweet flavor, such as gingerbread and spice cake.Molasses — High in iron, calcium, zinc and other minerals, molasses is all the good stuff that remains after sugar cane is processed and refined. Molasses has a savory, deep intense flavor up front and is sweet in back. Though not easy to substitute for sugar, its concentrated source of minerals makes molasses a favorite among vegetarians.

• Raw honey — While not low on the glycemic index, raw honey is sweeter than sugar so you don’t have to use as much to get that sweet taste. Honey has a range of flavors based on the flowers it was collected from and is a good substitute for sugar in pies, cobblers, crisps and other baked goods with a fruit background. Anecdotal evidence suggests that eating raw honey can build up immunity to seasonal allergies.

• Stevia — Recently approved by the Food and Drug Administration as a natural calorie-free sweetener, stevia is an herb grown in South and Central America. Stevia has a very distinct taste and can be challenging to bake with because of its texture and the fact that it is 30 to 45 times sweeter than table sugar.

• Sucanat — Sucanat is a brand name for pure dried cane juice that has not been refined and contains some of the nutrients — although not a significant amount — normally lost in the refining process. Sucanat is still sugar, though less refined.

From a pure culinary point of view, these alternative sweeteners can add interesting flavors and textures to foods, especially baked goods. Syrups — with the exception of agave — are great for dense and chewy types of foods like brownies or fruit and nut bars. Agave is better for lighter, airier treats such as cupcakes.

Given that many natural sweeteners can be quite pricey, they can help you treat dessert as a small indulgence and give you an extra appreciation for your food.


If you’re new to the world of alternative sweeteners, avoid starting out by changing your absolute favorite recipe. Pick something that you don’t love from the bottom of your heart, so when you eat it you’re not betraying the memory of how it’s supposed to taste. You also may want to consult a registered dietitian, such as one affiliated with the Nutrition Program at University Medical Center at Princeton, for guidance. No matter what you’re cooking, always choose natural sweeteners — even white table sugar — over artificial sweeteners. Artificial sweeteners are intensely sweet and can cause you to crave sugar even more.


Most importantly, remember that natural sweeteners still have calories and just because a cake is made with a natural sweetener that doesn’t mean you can eat the whole thing. Keep in mind that any time someone says “don’t worry, you won’t taste the difference,” don’t believe them! You’re definitely going to realize a difference, but it’s no reason not to try something new.  You just might like it!

Anthony Dissen, R.D., is a registered dietitian with the University Medical Center at Princeton Nutrition Program. 888-742-7496; princetonhcs.org