Who here doesn’t love sweets!? I do!! But personal experience has proven that not all are created equal.

Sweet flavors release serotonin in our brains, the chemical responsible for our sense of well-being and contentment (low levels of serotonin are responsible for many cases of depression, and anti-depressents often focus on increasing brain levels of serotonin).

This is why desserts and candy make us oh so happy! But being aware of the TYPES of sweeteners we put into our body is very important. There are side effects and health risks from refined sweeteners like white table sugar, and high-fructose corn syrup, and from artificial chemical sweeteners like NutraSweet, saccharin, and Splenda. Because they have been stripped of vitamins, minerals, and fiber, refined sweeteners can not only spike blood sugar, which can lead to cravings and mood and energy fluctuations, but offer zero nutritional benefit. New studies are looking at whether high-fructose corn syrup actually interferes with the hormones in our bodies that tell our brains that we our stomachs are full!

Using naturally and minimally processed sweeteners and increasing our consumption of sweet vegetables like carrots, sweet potatoes and winter squash like pumpkin can reduce sugar cravings, level blood sugar ups and downs, stabilize moods, and have a dramatically positive effect on long-term health.

Here are three natural sweeteners to substitute in drinks, food, and baking. Agave is a fairly concentrated sweetener, and you can often get away with using less than you would for white sugar. You can find them in most supermarkets, and pretty much any natural foods store. When replacing sugar with liquid sweeteners in a baking recipe, make sure you reduce the amount of other liquids accordingly so as not to throw the ratio of wet to dry ingredients.

AGAVE NECTAR
A personal favorite and the sweetener I swear by (as a hypoglycemic). Agave is made through the extraction and purification of the juice of the agave cactus (the same plant family that tequila comes from). It does not stimulate insulin production as others sugars to, so it does not create a “sugar rush” and is considered a low-glycemic sweetener. It’s very mild in flavor, with only the “amber” variety carrying any sort of actual flavor. This is an ideal sweetener for coffee, as it doesn’t impart any distinctive taste.

MAPLE SYRUP
Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks. Make sure to look for 100% pure maple syrup, NOT maple-flavored corn syrup. As with all sweeteners, organic varieties are best. Available is dark and light varieties, the darker being more rich in flavor and less processed. Great in oatmeal, of course on pancakes and waffles, but also has it’s place adding a complex sweetness to baked beans, or roasted winter squashes.

RAW HONEY
Everyone seems to love honey, one of the oldest natural sweeteners on the market. Honey will have a different flavor depending on the plant source. Some are very dark and intensely flavored, and it’s fun to experiment with different varieties. Whenever possible, choose raw honey as it contains small amounts of enzymes, minerals and vitamins. Raw honey is also a useful products to keep around the house in case of cuts, scrapes and burns as it has been used for centuries as a natural anti-bacterial. Check out Manuka Honey!