Sugar substitutes abound these days, and as eating large amounts of sugar is quite detrimental to anyone’s health, my job is to help you find an acceptable sugar substitute for those times where you just want that sweet stuff! Let’s explore.
What Is A Sugar Substitute?
First, let’s define the difference between sugar and sugar substitutes. Sugar is derived from sugarcane, sugar beet or corn, usually genetically modified if not organically grown. Sugar substitutes can be either natural (generally derived from a plant source like Monk Fruit) or artificial (like Splenda).
Here are my thoughts on a few of the more popular sweeteners/substitutes:
- Raw Honey is lower on the glycemic index, contains amino acids, certain types of antioxidants and electrolytes and has antimicrobial compounds. Although a superstar of nutrients, you still want to use raw honey sparingly, no more than a couple of tablespoons per day, because of its fructose content. The great thing about using local, raw honey is that it contains local bee pollen which can help reduce seasonal allergies as your body adapts to the local pollen that is in the honey (1). Make sure you buy local, raw, unfiltered honey from your farmers’ market. Store-bought processed honey lacks many of the nutrients found in unprocessed honey. And never, ever give raw honey to a child younger than 12 months. Use in glazes for meats, salad dressings and to sweeten tea.
- Maple Syrup – This lovely, thick liquid contains minerals and approximately 24 antioxidant compounds. Maple syrup is about two-thirds sucrose (as in table sugar); 100 grams of it, therefore, supply around 67 grams of sugar. It still should be used sparingly.
- Stevia – Stevia comes from the Stevia leaf and is usually ground into a powder or made into a liquid. It is non-caloric and does not spike the blood sugar, so it’s ideal for people with diabetes and those who want to go sugar-free. Make sure you choose a brand that does not include additives like dextrose, which is SUGAR. Sweet Leaf is a good brand – no additives. Stevia is considered generally safe to ingest as long as you don’t overdo it.
- Dates – Dates are perfect for baking, smoothies, and nut milk. Out of all sweeteners, dates have the highest number of nutrients and fiber, which makes them helpful for absorbing their sugar slowly and regulating blood sugar. Again, dates contain real sugar, so use sparingly.
- Luo Han Guo (2) – Also called Monk Fruit or the “Longevity Fruit” (due to a large number of residents in the area where it grows who are over 100 years old) is a Chinese herb that is 300 times sweeter than sugar. It has been used in Chinese medicine to remedy a sore throat, colds, and congestion. A bit harder to find than Stevia, it is sold as a liquid tincture by Dragon Herbs or as a powder. It’s another diabetic-friendly product because it has a glycemic index score of zero and contains zero calories.
- Coconut Sugar – Has a lower glycemic effect compared to other sugars and contains minerals like iron, zinc, potassium and calcium, but it’s still a sugar – use sparingly. Coconut sugar is often used for baking.
- Agave Nectar – made from the Agave plant, which, by the way, is what tequila is made from, and has been marketed as a healthy alternative sweetener. Nothing could be further from the truth. Agave nectar is not natural, raw or healthy for you. It is low-glycemic; it won’t spike your blood sugar as much as regular sugar. The heating and processing needed to extract the nectar from the plant give it an 85% concentration of fructose (3). That’s more than high fructose corn syrup, which is linked to Diabetes type II and heart disease. It also puts a huge load on your liver, because it’s the organ that processes fructose. I do not recommend using agave nectar ever.
- Brown Rice Syrup will spike the blood sugar, contains a significant amount of arsenic and has no health benefits to speak of (4). I wouldn’t use it.
- Xylitol – is a sugar alcohol derived from either corn or birch trees. This sugar substitute is chemical and fructose-free, so it’s easier on the liver and doesn’t produce the blood sugar spikes. Xylitol is broken down in your lower GI tract; too much can cause intestinal discomfort. Becuase of this, some people with Irritable Bowel Syndrome or other intestinal disorders are better off using a different sweetener. Be sure to look for Xylitol made from birch or hardwood trees if you choose to use it. If it doesn’t say on the package where it comes from, it’s probably made from corn, which you don’t want.
- Splenda – once again, they’ve done a great marketing job on this product, claiming that it is entirely safe for consumption. Studies have shown Splenda can alter the quality and number of good bacteria you have in your gut (5). This has an adverse effect on your immune system. I would never use this artificial sweetener.
- I won’t even waste the effort to mention Aspartame or Saccharin – both a no go.
So, there you have some of the most popular choices to sweeten some of your foods.
As always, I urge you to be intentional and purposeful in your menu planning as you enjoy balanced, nutritional and tasty meals and snacks. No deprivation or starvation, right?!
What is YOUR favorite natural sweetener and how do you like to use it? Please share it in the comment section below; I want to know!
P.S. Speaking of sugar, I’ve compiled my expert tips for kicking sugar to the curb without deprivation and I’ve included some great recipes. Click here for your free download!
