Are Natural Sweeteners Healthier Than Sugar?
May 17, 2024
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
Tags: Diet and Nutrition, Nutrition