In the haze of the diet craze, Americans have seemingly developed an obsession with sugar and the presence of refined sugars in foods.

The real demon, no doubt, is high fructose corn syrup, which is present in most prepackaged foodstuffs, including some 100-percent juice drinks (read the label). Many dieticians believe excessive consumption leaves the body craving more.

What are the healthier options?

This month’s Healthy Gourmet identifies a few, not only in the interest of better health, but to also stimulate your culinary creativity and satisfy the different taste palettes.

While I won’t detail the means by which these sweeteners are processed, you can safely assume that they are derived from natural sources and do not use chemicals in their production. Research supports the claims that these sweeteners are more easily assimilated by the body and do not cause the traditional “roller coaster effect” of refined sugars.

A personal favorite is a light syrup known as agave nectar. Agave nectar is derived from a Mexican cactus somewhat resembling a pineapple. Agave nectar is sweeter than sugar, but has a low glycemic index, making it suitable for people with diabetes and other blood sugar imbalances. It’s readily available in health food stores and can be occasionally found at the Publix on Gunn Highway. A light syrup, agave nectar is easily dissolved in hot or cold liquids. It is also great for cooking and baking. One-quarter cup of agave nectar is equivalent to one cup of normal sugar. If using as a sugar substitute, reduce your liquids by one-third (That is to say, if recipe also uses one cup of milk, reduce the milk to two-thirds of a cup).

Another option, brown rice syrup, is derived from fermented rice and, in the Healthy Gourmet’s opinion, has a faint buttery/butterscotch taste. Brown rice syrup is a somewhat heavy syrup and needs refrigeration once opened. It is most easily used at room temperature or in warm foods. Brown rice syrup is said to be half as sweet as honey. If used as a sugar substitute, it should be done so at a one-to-one ratio; however, you will want to reduce liquids by one-fourth in recipes. Brown rice syrup is excellent for baking and for topping hot cereals.

Barley malt syrup is derived from sprouted barley and bears a somewhat nutty, caramel-like flavor. Use one cup of barley malt syrup per one cup of sugar in recipes and reduce the liquids by one-quarter cup. The nutritional benefits of brown rice syrup and barley malt syrup are about the same. Barley malt, however, is darker in color.

Blackstrap molasses is actually a by-product of the sugar refining industry, but still a healthier option owing to its high mineral content. Look for the unsulphered versions. Blackstrap molasses has a sweet, smoky taste, making it suitable for use in baked beans and gingerbreads. When substituting, use a half cup of blackstrap molasses to one cup of sugar. There is no need to reduce liquids.

Fruit syrup is just that – syrup made from fruit. To make your own, I suggest soaking one cup of organic raisins in one cup of hot, filtered water. Feel free to experiment with any fruit to find your desired level of sweetness. You can also push the fruit through a strainer as opposed to boiling it. This homemade concoction is perhaps best suited for sweetening hot drinks, fresh fruit salads and blended drinks.

Honey is, for the most part, a pantry staple. Lesser recognized are the health benefits of locally produced honey. Pipped for centuries as a cure all, honey has many perceived health benefits, including the ability to help alleviate allergies. Of course, I recommend raw, unprocessed honey available in health food stores. Orange blossom honey, common in Florida, is harvested from hives that are set within orange groves. It has a wonderful light, fruity taste. As a sugar substitute, use a half cup of honey in place of one cup of sugar and reduce liquids by one-eighth cup.

Digressing somewhat and looking back at my experiences in Africa, I remember the unique experience of “smoked honey” brought to me from the southern part of the Sudan. The bees made their homes high in cliffs. The locals would start fires that they would hold on sticks. Suspended from ropes, they would wave the smoke wands to smoke the bees out of the cracks and crevices in order to harvest the honey. Needless to say, I strained the honey to remove the embalmed honeybees and various honeybee parts. It was pure, fresh, raw honey with a distinctively smoky flavor – unlike anything I have ever come across elsewhere.

Another sweetener, maple syrup, has a very distinct flavor and, as we all know, is harvested from the sap of maple trees. If fact serves us right, it takes 40 gallons of sap to produce a single gallon of syrup. Maple syrup is also graded. Grade A is lighter in color with a lighter taste and grade C is darker and best used in baking. To substitute for sugar, use three-quarters of a cup of maple syrup to one cup sugar and reduce liquids by one-eighth of a cup.

Stevia is an herb found in Central and South America. It is available in both liquid and powder form. In powdered form, stevia is purported to be 200 times sweeter than sugar. To substitute, use one teaspoon of stevia to one cup of sugar; there is no need to reduce liquids. Stevia is suitable for use by diabetics and those with blood sugar imbalances.

I wish you a sweet month of substitutions!

Basic Honey-Mustard-Like Sauce

Mix equal amounts of agave nectar and your favorite deli style mustard sauce. This is sure to be popular with your kids.

Balsamic Maple Vinaigrette

Whisk together the ingredients and enjoy!