What are the alternatives for sugar?

Given this week's headlines describing it as the 'new tobacco', you might be forgiven for thinking sugar is toxic - but in fact we simply need to moderate our intake, Daily Mail reports.

'Refined table sugar, sucrose, is made up of two molecules - glucose and fructose,' says nutritionist Laura Thomas. 'Glucose is absorbed and used by all organs, while fructose is metabolised only by the liver. Our bodies can deal with only small amounts - an excess converts to fatty acids and causes biochemical reactions detrimental to our health.'

Here we examine an array of natural sugar substitutes that can contain fewer calories, and act in different ways when broken down during digestion.

Stevia

WHAT IS IT? A herb used for centuries in its native South America. Derived from the plant's leaves and available in liquid or powder form, it is now used in snacks and some soft drinks.

IS IT GOOD FOR ME? 'Stevia is about 300 times sweeter than table sugar and has virtually no calories,' says Thomas. 'It contains no fructose and gets its sweetness from two other types of sugar molecules called stevioside and rebaudioside.'

SWEET AS SUGAR? 10/10

Coconut Palm Sugar

WHAT IS IT? Granules distilled from the coconut tree.

IS IT GOOD FOR ME? 'Coconut sugar takes longer to be broken down so will not cause such a spike in your insulin levels,' says Thomas. 'Fluctuations in blood sugar levels are normal but over time raised insulin can lead to insulin resistance. This product is high in calories at 375 per 100g, and it also contains 35 per cent fructose.'

USE FOR A brown sugar substitute, especially  in baking.

SWEET AS SUGAR? 5/10

Date Sugar

WHAT IS IT? Derived from dehydrated dates, it comes as a powder, paste or syrup.

IS IT GOOD FOR ME? 'This has all the nutritional benefits of dates with fibre, vitamins and minerals,' says Thomas. 'The fibre helps slow the blood sugar response. Dates are high in calories though, so watch your intake.'

USE FOR A crumbled topping on desserts or added to porridge. 

SWEET AS SUGAR? 7/10

Honey

WHAT IS IT? Honey is produced by bees from the nectar of flowers.

IS IT GOOD FOR ME? 'Honey contains vitamins, minerals and antibacterial properties,' explains Thomas. 'But while higher in nutrients than normal sugar, it's still high in calories - 330 calories per 100g, against 400 in sugar. It's also moderately high in fructose at 35-40 per cent.'

USE FOR A substitute for sugar in bakes such as brownies and as a porridge topping.

SWEET AS SUGAR? 6/10

Brown Rice Syrup

WHAT IS IT? This comes from boiling brown rice with enzymes to break down the starch. The resulting substance is then cooked to produce a sweet syrup.

IS IT GOOD FOR ME? 'Brown rice syrup contains complex carbohydrates, maltose and a small amount of glucose, which means it is released more slowly into the bloodstream, making it healthier than sugar,' says Thomas. 

USE FOR Homemade granolas.

SWEET AS SUGAR? 3/10

Agave Syrup

WHAT IS IT? A sweet, honey-like liquid that comes from the heart of the agave plant, grown in Mexico.

IS IT GOOD FOR ME? 'Agave has been hailed as a godsend because of its low impact on blood sugar levels and as it has nearly 25 per cent less calories than sugar.

SWEET AS SUGAR? 9/10

Maple Syrup

WHAT IS IT? Syrup produced  from the starch-rich sap of  maple trees.

IS IT GOOD FOR ME? 'Maple  syrup has a higher impact on  blood sugar than other substitutes,' reveals Thomas. 'It is about half fructose. It also contains calcium, manganese and iron, essential nutrients  for bones.'

USE FOR A sauce for pancakes and other desserts. Adds a unique flavour to dishes.

SWEET AS SUGAR? 7/10

Molasses

WHAT IS IT? A thick by-product of turning sugar cane into white sugar, resulting from the repeated boiling of the plant's extracted juice.

IS IT GOOD FOR ME? 'This has one of the best nutritional profiles as a 28g serving contains at least 10 per cent of your recommended daily intake of iron, calcium, magnesium, potassium and zinc,' explains Thomas. 'It also has fewer calories than refined sugar.'

USE FOR Pancakes, cakes or biscuits when you want a deep, distinctive flavour.

SWEET AS SUGAR? 6/10

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