Sugar: End Your Addiction with These Swaps

Are you addicted to sugar? A new study found that eating high-glycemic foods (think: white bread, potatoes, and corn syrup) can trigger cravings and tweak the parts of your brain linked to addiction, according to a research team led by David Ludwig, MD, PhD, director of the New Balance Foundation Obesity Prevention Center.

Related: 5 Healthy Things That Could Kill You

So, let's take a look at sugar substitutes with a lower-glycemic index. No, we're not talking about Splenda -- there are plenty of sugar substitutes derived from plants. These low-glycemic sweeteners aren't necessarily lower in calories (although some have zero), what's important is the type of calorie when you're consuming carbs. Just like you might trade white bread in for whole grain, think about swapping out the over-processed, empty calorie high-glycemic sweeteners for the low-glycemic and less-processed counterparts.

Related: Healthy Swaps for the Junk Food We Have a Kung-Fu Grip on

Coconut Palm Sugar

Coconut is making a comeback in a big way. Its sweet cousin, coconut palm sugar, is evaporated sap from coconut trees. It has a low-glycemic index compared to regular sugar, although it has the same number of calories. But coconut sugar offers an added wallop of micronutrients -- it is rich in magnesium, potassium, zinc, and B vitamins.

Form: Powder
Uses: Baking, sweetening coffee, tea, or smoothies. Palm sugar is probably the closest to table sugar out of these alternatives, so you can add it to anything.
Glycemic Index: 35

Agave

Agave syrup is made from the sap of a cactus plant -- the same sap that is fermented and distilled to make tequila. It has a flavor similar to honey and is 1.5 times sweeter than sugar. Although agave has an extremely low-glycemic index, teaspoon to teaspoon, it is also higher in calories and contains more fructose than sugar.

Forms: Raw syrup, light syrup (less heating, more filtering), and dark syrup (less filtering, leading to a richer maple taste)
Uses: Sweetening tea, coffee, and smoothies, making ice cream, and baking. When baking, be sure to modify the amount of oil you use (because of agave's liquid form) and use 2/3 cup agave per 1 cup sugar.
Glycemic Index: 15

Stevia

Stevia is actually 300 times sweeter than sugar. This herb has been used as a sweetener for centuries in South America, and it's even said to aid digestion. Stevia has zero calories and measures a big fat zero on the glycemic index. However, it does have a slight aftertaste, which may take some getting used to. (No such thing as a free lunch, right?)

Forms: Powder and liquid extract
Uses: Sweeten your coffee, tea, and smoothies. You can use it for baking, but you need to make adjustments for the lack of moisture and bulk (since you would use a smaller quantity of stevia than sugar to get the same amount of sweet taste). 1 cup of sugar equals 24 packets of powdered stevia, or 2 1/2 teaspoons of stevia liquid. If baking with stevia, it's best to use a recipe that's actually intended to use the stevia substitute rather than regular sugar.
Glycemic Index: 0

Barley Malt Syrup

This protein-rich and easily-digested syrup is similar in taste and texture to molasses, but is not as sweet as sugar or honey. Considered to be one of the healthiest sweeteners among natural foodies, it's made by soaking and sprouting barley to make malt, which is cooked down to a sweetener. It has a lower glycemic index than maple syrup and brown rice syrup, but has a healthy taste that is best paired with grains (and not your coffee).

Form: Syrup
Uses: Drizzle on cereal, pancakes, popcorns, and even roasted winter squash. Use in baking recipes for spice cakes, muffins, and whole grain and dark breads. When baking, you'll need to use 1 1/3 cups syrup to 1 cup sugar, but reduce the amount of liquids in the recipe.
Glycemic Index: 42

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