The Breakdown on Five Natural Sweeteners

Whether or not you have a sweet tooth, odds are you consume sugar on a daily basis. The problem is sugar contains no nutrients, proteins, enzymes, or healthy fats. In fact, the fructose in table sugar causes more than just a crash - it provides empty calories and increases your appetite. The search for alternatives is on, but not all of them are harmless. With that in mind, I ranked the trendiest sweeteners from best to worst.

1. Stevia

This sweetener, which can be purchased as a liquid or powder, comes from the leaves of the stevia plant. With virtually no calories, it can lower both blood pressure and blood sugar levels. Though perfect for sweetening summer beverages like tea and lemonade, stevia has a bitter, metallic aftertaste, which may be its downside. Thankfully, there are multiple brands to choose from.

2. Honey

Natural honey provides disease-fighting antioxidants that may reduce the risk of heart disease and cancer. With 40 percent fructose, it can work against weight loss - but don't rule this classic out in small portions. Use honey by drizzling over nuts, adding to milkshakes, or spreading on toast with peanut butter.

3. Yacon Syrup

This sugar substitute is derived from the South American yacon plant. It's high in fructooligosaccharide (wut was dat?) sugar molecules which feed on good bacteria in the intestine. These molecules help fight constipation and benefit your metabolism, potentially leading to weight loss. Similar to molasses in consistency, yacon can be added to oatmeal and gingerbread. Keep in mind, however, that too much of this syrup may cause digestion problems.

4. Xylitol & Erythritol

All sweeteners ending in -ol are sugar alcohols extracted from plant products, which contain less fructose and fewer calories than table sugar. These two are considered safest to use, especially when pure. Purchased as granules or in powdered form, sugar alcohols can be substituted in baked goods like pies and cheesecake. But, consuming excessive amounts of sugar alcohol can cause digestive complications.

5. Agave Syrup

Agave has a lower glycemic index than table sugar, which means it's less likely to spike your blood pressure. Despite this benefit, its fructose level encourages more food consumption through empty calories. Labeled as natural, this syrup is processed and most commonly contains 80 percent fructose, so it's metabolized in the same way as table sugar. If you do choose to consume agave (hopefully in its unprocessed form), it's great in coffee and drizzled over fruit or yogurt.

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Credit: Frieda Projansky