Cheryl Forberg, RD. Biggest Loser Nutritionist

A lot of controversy surrounds such sweeteners, even though many think they’re perfectly safe. Recent studies indicate that artificial sweeteners may actually trick the brain's connection between sweet tastes and calories, causing overeating. It’s becoming increasingly clear that natural foods are better for our bodies than man-made foods. In my opinion, sweeteners are no exception. My view is to steer clear of anything artificial. Period.

This is not what sweet lovers like to hear. But, when they ask me to help them find the healthiest way to lose/maintain an optimal weight, they learn to part with bad habits.  Here's what I tell them:

1. Breakfast is not dessert. If you have a tendency to crave sweets throughout the day, don’t set yourself up by starting with a sugary breakfast. One sweet bite often leaves you craving for another. Try to start your day with a savory meal and don’t let those cravings take over before you’ve even left for work.
2.  Learn to enjoy the sweetness of fruit. It’s amazing how quickly a few berries or a slice of melon can satisfy an urge or craving for something sweet.
3.  If you must sweeten, try a healthier alternative. White sugar (like other white stuff; e.g. white flour, white pasta, white rice) is rich in calories but little else. It’s highly refined and most nutrients have been removed in the process. Some alternative sweeteners on the other hand, are high in vitamins and antioxidants. These include honey, barley syrup, brown rice syrup, sorghum syrup, blackstrap molasses, and my favorite, agave nectar. Yes, they all have calories, so they should be enjoyed in moderation, but there’s nothing artificial here.

Lowdown on agave nectar This tasty sweetener is extracted from the pine­apple-shaped wild agave plant. It’s similar to honey, though a bit thinner in texture and with a lighter taste. Due to its proportion of fructose to glucose, it has a relatively low glycemic index. Even better, it also contains some antioxidants! You can substi­tute agave nectar for an equal amount of sugar in terms of sweetness. But in recipe substitutions, tweaking is required because this sweetener is liquid (and darker than white sugar).

The light variety has a neutral sweet flavor that doesn’t compete with whatever you’re sweetening. The darker amber agave is slightly more assertive in character with a light maple-y flavor. Available in health food stores, agave nectar is joining the mainstream. Ask your grocer to order it .

There's no doubt that many of us are taking in too many calories from beverages.  For weight loss, I recommend water as the default drink, adding slices of fresh citrus (orange, lemon, lime) to kick up the flavor AND antioxidants.  If you like to treat yourself every now and then, here's a recipe for a refreshing summer sipper adapted from Stop the Clock! Cooking

Amber Ginger Ale

This pungent extract is a great way to get an antioxidant fix between meals. For a super-charged sipper, replace the sparkling water with iced black or green tea.

Yield: 1 1/2 pints syrup; 7 (10-ounce) servings

Ginger Syrup:
3 cups water
1/2 cup grated, peeled fresh ginger
2 tablespoons fresh lemon juice
2 tablespoons pure vanilla extract
1/2 cup agave nectar

Ginger Ale:
Ginger Syrup (above)
2 quarts chilled sparkling water
Ice cubes

Prepare syrup: Bring ginger and water to a rapid boil in a 2-quart saucepan over medium-high heat
Boil for 10 minutes. Remove from heat, strain ginger through a fine sieve, and pour liquid into a 1-quart jar. Stir in lemon juice, vanilla, and sorghum syrup. Let cool. Store syrup in refrigerator for up to 2 weeks.

Prepare ginger ale: Add syrup to sparkling water. Add ice and stir. For one serving, add 1/4 cup of the syrup to 8 ounces sparkling or carbonated water.