In 2007, the total retail sales of sugar and food sweeteners in the U.S. reached $3.1 billion according to an estimate by market researchers Packaged Facts. It seems we're all taking in more sweeteners now than ever before. With all the sweetening options available today, reliable, natural table sugar has been pushed to the back of the cupboard in favor of artificial sweeteners, raw sugar or honey and molasses for adding sweetness.



The surprising thing is this - all natural-based sweeteners have the exact same calorie count per teaspoon. Honey, molasses, table sugar, raw sugar, agave syrup... even the evil high fructose corn syrup... bring the same number of calories per teaspoon - 14.

"When it comes to sugar and cane sugar and any other word they're using, sugar is sugar," says Amy Virus, a registered dietitian at Temple University's Center for Obesity Research and Education. Good to know as you're planning those sweet (and delicious) holiday recipes.

The most well known artificial sweeteners - saccharin, aspartame and sucralose - are sold under the names Sweet 'N Low, Equal, NutraSweet and Splenda, as well as being part of sugar free foods and diet drinks. While these sweeteners do deliver sweetness without the calories, some scientific studies using animals have raised questions about the link between aspartame, saccharine and cancer. That's hard to ignore, and if you're concerned, you might want to limit your intake of foods and beverages containing these ingredients.

Which leaves you with a sweetening option known as Stevia, a natural, zero calorie, plant-based sugar from South America said to be 300 times sweeter than regular sugar. In the U.S. this product isn't approved for sale as a dietary supplement, though you can certainly find it. Proceed with care, some earlier animal studies demonstrated a link between stevia, genetic mutations and diminished fertility. More recent research sponsored by Coca Cola and food manufacturer Cargill has deemed it safe for human consumption. Limiting how much you take in is probably best until more conclusive, unbiased evidence has been uncovered, one way or the other.

You may also have seen brands like truvia, made from part of the stevia leaf and marketed by Cargill. Another new sweetener of the “natural” variety is PureVia, sold by Whole Earth Sweetener Company, a zero-calorie sweetener that uses Reb A, also an extract of the stevia plant. PepsiCo has, not surprisingly, partnered with the company to produce a Reb A enhanced beverage.

Of course the black sheep of the sweetener family is high fructose corn syrup (HFCS for short) that comes from corn, the syrup made by converting glucose to fructose. This sweetener has the same number of calories as table sugar. While some public health officials have blamed HFCS for the diabetes and obesity epidemics, there isn't any conclusive scientific research to support any kind of direct link between them. You may have caught the TV commercials sponsored by the Corn Refiners Association, an industry group, extolling the virtues of high fructose corn syrup.

And while Americans eat less table sugar today than in 1970, adding high fructose corn syrup to everything helps us consume more sweeteners overall. In 2007, Americans took in 44 pounds of refined cane and beet sugar, 40 pounds of high fructose corn syrup per person. Likewise obesity rates have risen dramatically over the last twenty years, as have other weight related diseases. Maybe there's no connection... but then again... maybe there is.

The best approach is to cut down on processed foods and drinks that contain food sweeteners – both natural and artificial sweeteners, and save sweet treats for special occasions rather than everyday food choices. Try swapping fruit for your mid morning or mid afternoon cookie, doughnut or muffin.