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Are Natural Sweeteners Healthier Than Sugar?

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Infographic: Are Natural Sweeteners Healthier Than Sugar?

If you’re looking to reduce your sugar intake, natural sweeteners offer many options. Here’s what to keep in mind when choosing one.

Stevia

  • Hundreds of times sweeter than conventional sugar
  • Won’t spike insulin or blood sugar
  • May trick the body into craving more

Agave

  • More calories than conventional sugar
  • High in fructose, which can increase triglycerides & fatty liver disease risk
  • Low glycemic index
  • May benefit gut health, thanks to prebiotics

Monk Fruit

  • Won’t spike insulin or blood sugar
  • High in antioxidants
  • May have anti-cancer effects

Coconut & Date Sugar

  • Less processed than table sugar
  • Lower glycemic index
  • Source of some fiber, minerals and antioxidants

Allulose

  • Low calorie
  • Little or no aftertaste
  • May improve insulin response
  • Fewer long-term studies

Sugar Alcohols: Erythritol & Xylitol

  • Won’t cause tooth decay like other types of sugar
  • Won’t spike insulin or blood sugar
  • Erythritol may increase risk of heart attack, stroke and blood clotting
  • May cause digestive distress if consumed in excess

Honey & Maple Syrup

  • Less processed than table sugar
  • Source of minerals, vitamins, proteins and other nutrients
  • Lower glycemic index
  • High in antioxidants

Whatever your sweetener of choice, it’s important to practice moderation. The American Heart Association recommends:

  • 6 teaspoons of sugar/day for women
  • 6 teaspoons of sugar/day for men
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