Who doesn’t love sweets? The sweet flavor releases serotoninin our brains, the chemical responsible for well-being and contentment. When it comes to sweeteners, not all are created “equal” (no pun intended). There are health risks and side effects from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like Nutrasweet, saccharine and Splenda. Since refined sweeteners have been stripped of vitamins, minerals and fiber, they spike blood sugar, which can lead to cravings and mood and energy fluctuations. Instead, using natural and minimally processed sweeteners can reduce cravings for sugary things.

Here are a few naural sweeteners to substitute in drinks, food and baking. Since they are all about 1.5 times sweeter than refined sugar, you can use less. When replacing sugar with liguid sweeteners in a recipe, reduce the amount of other liquids.

Raw Honey

One of the oldest natural sweetenrs on the market, honey will have a different flavor depending on the plant source. Some are very dark and intensly flavored. Whenever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.

Agave Nectar

Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a “sugar rush”. It has a delightfully mild and nutty flavor.

Maple Syrup

Maple syrup is the concentrated extract of the sap from maple trees. It adds a rich, deep flavor to foods and drinks. Make sure you use 100% pure Maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.