In excessive quantities, sugar can be bad for your body, increasing your risk of dental problems and weight gain; however, a number of natural and artificial sweeteners are healthy substitutes for granulated sugar, although you have to practice moderation with these as well. In excess, no sweetener is a healthy substitute for sugar.
Agave Nectar
Agave nectar is produced from the sap of the agave plant, which grows in the deserts of Mexico. The sap is strained and heated at a low temperature to refine it, a process similar to that used to make maple syrup. One of the greatest benefits of agave nectar -- also known as agave syrup -- is that it is 40 percent sweeter than sugar so not as much needs to be used in your cooking. Furthermore, because it has a low glycemic index, it will not cause a spike in your blood sugar.
Date Sugar
According to What's Cooking America, date sugar is actually made from dried dates ground finely into a powder. Because date sugar does not have a similar molecular structure to sugar, it does not always react the same way as sugar. For example, it cannot dissolve in liquids nor melt to make syrup; however, it can be used the same way a sugar is used in most baking recipes. Like agave nectar, it is sweeter than sugar, and less of it can be used in your recipes.
Maple Syrup and Sugar
Maple syrup and maple sugar can both be used as healthy sugar substitutes. Maple syrup is made from the sap of maple trees, which is heated until it becomes thick. Maple syrup is also used to make maple sugar. According to Vermont Maple Syrup, maple sugar is made by heating maple syrup to around 260 degrees Fahrenheit and then cooling it until it crumbles into granules. Maple sugar reacts more like normal granulated sugar in a recipe, so it can be used in recipes in which date sugar would not work.
Artificial Sweeteners
Artificial sweeteners can be a good substitute for sugar because most of them do not contribute any calories to your recipe. The most widely used of the FDA-approved sweeteners include aspartame -- available under the brand names Equal and NutraSweet -- and sucralose, brand-named Splenda. While critics of artificial sweeteners argue that these substances may cause health problems, the FDA regulates their use and has approved them as safe for human consumption. In addition, these sweeteners are sweeter than sugar, so you can use less in your recipes.
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