Sweet and natural

With adult and childhood obesity now a national concern, parents need to be on the lookout for processed sugars that sneak into family foods, from cereals to condiments.Refined sugar has no upside other than its flavor; it contains no fiber, no minerals, no proteins, no fats, no enzymes, and has a glycemic (GI) index of 65, which is high. (GI index measures how much your blood glucose increases after eating a particular food.) So the next time a recipe calls for sugar, experiment with one of the many natural alternatives; some have fewer or even zero calories, or exert less impact on blood sugar. Keep in mind, however, that sugar in any form should be enjoyed sparingly.

Sweetener: Agave nectar

What it is: Golden-brown liquid traditionally derived from the boiled sap of the blue agave plant. Less viscous than honey, but thicker than maple syrup, it’s intensely sweet.

Health impact: Glycemic index (GI) of 15, the lowest of any sweetener. (Note that GI only measures glucose, so numbers don’t tell the whole story; agave is 92 percent fructose and only 8 percent glucose.) Contains more calories per teaspoon (20), than white sugar (about 15).

Best in: Soft-textured foods such as smoothies, drinks, salad dressings, pies, cheesecake, and custards. Can also be used in breads, cakes, and cookies.

How to use: Substitute 2/3 cup agave for 1 cup white sugar; in baking, reduce other liquid by about one-third.