Natural sources of sugar substitutes are attractive for a variety of reasons. Unlike processed sugar, many natural sweeteners have less impact on blood sugar levels. And they are entirely free of the various harmful effects associated with aspartame and sucralose, or Splenda.
Stevia
Used as a sweetener in South America since pre-Colombian times, stevia has been known to the U.S. Dept. of Agriculture since at least 1921. It is only now beginning to enjoy widespread use among Americans as the dangers of chemically manufactured sweeteners become widely acknowledged. Raw stevia leaf is 300 times sweeter than sugar, but its effect on blood sugar is negligible. It is generally sold under various brand names in refined powder and tincture forms.
Raw Honey
Though it may be obvious, honey is a natural source of sweetness. It is easy to find, is low cost and comes in a variety of flavors. Though most honey is highly refined, it is possible to find raw honey, which is creamy in texture and contains natural enzymes lost in the refinement process. Raw honey contains other phytonutrients that make it antibacterial, antifungal and antiviral, and may prevent some cancers.
Evaporated Cane Juice
A natural sweetener that can be found as an ingredient in a variety of products, evaporated cane juice is sugar that has simply not been refined to the same degree as common table sugar. Through a process of evaporation, sugar crystals are extracted from natural cane juice. At this stage, the sugar retains more of the natural nutrients it originally contains. Since it is still sugar, however, it has about the same impact on blood sugar as more refined white sugar.
Agave Nectar
Another popular natural sweetener is agave nectar. This is a thick-syrupy substance refined from the agave plant, the same plant from which tequila is produced. Containing glucose and fructose, agave nectar is sweeter than honey, but has only a moderate effect on blood sugar. Agave nectar adds a unique flavor that sweetens foods and drinks, but should be used sparingly by those sensitive to fructose.
Sugar Alcohols
Sugar alcohols, including xylitol, occur naturally in the fiber of fruits and vegetables. Though they have essentially no calories and minimal impact on blood sugar, sugar alcohols should be consumed in moderation because they can affect digestion and produce bloating or diarrhea. Sugar alcohols are used in some sugar-free chocolate and candy.
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