A guide to natural sweeteners

An herb grown in South and Central America, stevia (STEVE-e-ah) has a naturally sweet flavor with a hint of licorice and 30 to 45 times the sweetness of table sugar. Because it has no calories or carbohydrates and does not raise blood glucose levels, it is the preferred sweetener of many alternative-health practitioners and diabetics. Since it was approved by the Food and Drug Administration in 2008, it has been marketed in packets and sold under brand names such as Sweetleaf and Truvia (true-VEE-ah).

Processed from a cactus-like plant native to Mexico, agave nectar is the precursor to tequila and mescal. Like maple syrup, agave is a thin-textured syrup that is sold in different grades of varying color and flavor. Different agave syrups can have varying effects on blood sugar, however, and it does contain high amounts of fructose, so it is recommended that diabetics choose only brands with a low-glycemic seal, which means it is certified by the Glycemic Research Institute in Washington. Agave nectar is sold by the bottle as a sweetener and can be found in a wide variety of products such as ketchup, beverages, condiments, candies, and energy bars.

Brown rice syrup, made from cooked-down barley malt and brown rice, has a thick texture and a buttery caramel flavor. Though brown rice syrup has a low glycemic index (about half as sweet as sugar) and is slowly metabolized by the body, there is a drawback for diabetics. Unlike some of the other sweeteners listed here, brown rice syrup is composed mainly of maltose and maltotriose, which are sugars in the same group as table sugar and lactose (milk sugar). So diabetic patients have to count rice sugar in their daily carbohydrate allowance recommended by their doctors.

Brown rice syrup is sold in jars as a sweetener, and can be found in many natural baked-goods products. In recipes, it can be substituted for honey.

Ground dehydrated dates produce a granulated "sugar" that won't dissolve in coffee but lends a honeyed sweetness to baked goods and oatmeal, or as a substitute for brown sugar in most recipes. Date sugar is not low-glycemic, but it does offer fiber and nutrients.

An organic sweetener produced from a South American tuber, yacon syrup has a molasseslike flavor, half the calories of cane sugar, and a high concentration of an indigestible sugar called inulin. It also contains antioxidants, potassium, and prebiotics that may help with digestive health.

Palm and coconut sugar

A golden-brown paste derived from the sap of the palm or coconut tree, palm and coconut sugars are used widely in Thai cuisine and have a mellow, not-too-sweet flavor. Palm or coconut sugars are relatively low on the glycemic index (about 35) and high in vitamins and minerals, and they are also more sustainably produced than cane sugars.