Did you know that it is estimated that the average American consumes more than 22 teaspoons of added sugars per day? This “over-consumption” has been linked with many health concerns including weight gain. There is now more focus on alternative natural sweeteners, which can provide sweetness but also additional health benefits. Let’s review a few examples:

Honey: We all know bees make honey. Honey has been highlighted as a “better” sweetener due to its antioxidant and soothing effects. It is actually recommended as a natural cough remedy for children 1-year-old and older. However, honey contains more calories than sugar. One tablespoon of honey has 64 calories whereas one tablespoon of sugar contains 46 calories. Therefore, the amount we consume can make a difference if weight control is a goal.

Stevia: The stevia plant, originally from South America, provides an intense sweetness 200 times sweeter than table sugar. Recent research has shown that highly refined stevia products have no harmful effects to our health; however, whole leaf stevia and crude extracts are not currently approved by the Food and Drug Administration. As a calorie-free natural alternative to table sugar, it is now more widely used in sodas, sports drinks and baked goods.

Monk Fruit: Monk fruit has been used for quite some time in southern China. The monk fruit extract is 200 times sweeter than table sugar and it is calorie free. A few research studies have found monk fruit as having antioxidant properties and is being studied to determine whether it is a “cancer fighter.” More research is needed on this “new to us” sweetener, but it is currently noted to be a safe and natural alternative to table sugar.

Agave Syrup:Agave syrup is the dark amber colored liquid that can be found close to honey in the grocery store. The sweetener is actually more processed than we are lead to believe, as it is made by treating the nectar, from agave plants, with enzymes — which then break down the plant’s carbohydrates into fructose and glucose. It does contain small amounts of iron, potassium, magnesium and calcium and is utilized by vegans as a substitute for honey. Since agave syrup is not as thick, it is easily used in liquids as a sweetener. This syrup is actually 1 1/2  times sweeter than table sugar with 1 1/2 times more calories!

The American Heart Association recommends limiting added sugars from our diet, to no more than nine teaspoons for men and six teaspoons for women. Added sugars are found in food items such as regular sodas, desserts, ice cream, candy, cake, pies, fruit drinks and many other choices. Therefore, if we are trying to choose a more ‘natural’ sweetener, we can now appreciate the challenge when so many options are available.

The important thing to remember is moderation! Sugar is not a stable, as our bodies do not need it to function; therefore, our focus should be that sugar is a “treat” that we consume sparingly! We should also view any other sweeteners with this same thought — portion control can help with calorie control, which then helps with weight control.

Ashley Corbett, MS, RD, LDN is a registered dietitian with Vidant Wellness Center and Vidant Beaufort Hospital.