In small amounts on an occasional basis, added sugar doesn't pose major health risks. However, through foods such as chocolates and sodas, Americans consume about 22 teaspoons daily of added sugar, which is sugar not occurring naturally in foods. The American Heart Association recommends only six teaspoons per day for women and nine teaspoons for men. Some Americans are turning to natural sweeteners to help kick the sugar habit and fight conditions such as obesity and hypertension.
Honey
This "nectar of the gods" has been used as a sweetener and for other health purposes for many centuries. Honeybees collect nectar from flowers and plants and transport it to their hives or nest, where worker bees add enzymes to the nectar in preparation for storage, explains the Honey Association. Once water evaporates and enzymatic activity takes over, the nectar turns into honey.
You can use honey in beverages, baking or cooking. At the First International Symposium on Honey and Human Health in 2008, scientists revealed that honey may help to prevent chronic conditions such as overweight, diabetes and hypertension.
Stevia
This native South American plant contains several glucose compounds called steviol glycosides. According to the Global Stevia Institute, or GSI, the sweetest and tastiest of these substances is high-purity rebaudioside-a, or reb-A, which is up to 400 times sweeter than sugar. Stevia is often considered healthier than sugar for several reasons. For instance, it doesn't affect blood sugar levels and may increase insulin sensitivity, according to the GSI. After years of snubbing stevia, the U.S. Food and Drug Administration finally granted approval for its use in foods in 2008. This natural sweetener is also available in extract or powder form from natural food stores and some supermarkets.
Brazzein
Unlike sugar and many of its substitutes, brazzein is a protein, not a carbohydrate. It comes from the West African oubli berry and is about 500 to 2,000 times sweeter than sugar, according to Natural News. Because you need only a small amount of brazzein to sweeten food or drinks, it doesn't increase your caloric intake in any significant way and may be a safe alternative for people with diabetes. Also, the berry sweetener doesn't leave an after-taste.
Controversy surrounds the commercial production of the sweetener. According to the Natural News website, the University of Wisconsin has been accused of biopiracy because they used an artificial process to extract brazzein from the berries, and were able to acquire patents without compensating indigenous Africans who had used the sweetener for centuries.
Xylitol
This natural sweetener is a white crystalline powder that comes from fruits and vegetables and has been used as a sweetener in foods since the 1960s. Your body also produces this compound during metabolism. Xylitol is odorless and has a pleasant taste. However, while it is as sweet as sugar, it has about a third fewer calories, according to a 2002 study in the "Journal of the American Dental Association." In the study, researchers found that xylitol was able to prevent cavities. It may also prevent dental plaque and assist in weight control and diabetes management.
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