Most of you know the negative effects of excess sugar. Sugar is empty calories that can lead to hormonal imbalances and weight gain, not to mention it’s addictive!
And hopefully, you also know that artificial sweeteners are just as bad for you. They’re filled with potentially harmful chemicals, have no nutrition, and in my experience, trigger more sugar cravings.
But what about all the natural sweeteners that are being marketed as “healthier” alternatives to sugar, such as honey, maple syrup, agave, coconut sugar, stevia, etc.?
First of all, let me tell you flat out: These natural options are still SUGAR (with the exception of stevia). And too much of any sugar can lead to increased risk of diabetes, heart problems, fatty liver, obesity, hormonal imbalances, and more.
What differentiates them is primarily:
The glycemic index (GI) and the effect they have on your blood sugar
The % of fructose (which is extra work for your liver, and converts to fat quicker)
The added nutrients that can partly offset the negatives of the sugar
Regular table sugar is 50% fructose and has a GI of about 60 to 65, so ideally you want alternatives that have a lower fructose and lower glycemic load than sugar (to keep your blood sugar from spiking), and with added nutrition.
Here are my 5 favorite sweeteners:
1. Monk Fruit
Why I like it: Monk fruit, also known as luo han guo or “Buddha fruit” is a small, round fruit grown in Southeast Asia that’s been used for centuries in traditional Chinese medicine. While the fruit itself has natural amounts of natural sweeteners (fructose and glucose), monk fruit extract actually gets its intense sweetness from unique antioxidants called mogrosides. Monk fruit extract/sweetener contains NO fructose nor glucose, has no calories, produces no blood sugar spike, and has less aftertaste than Stevia.
Note: 100% pure monk fruit sweetener is very sweet (like pure stevia) so most monk fruit manufacturers (like Lakanto or Whole Earth) mix monk fruit with erythritol (a sugar alcohol) to reduce the intensity of the sweetness and create a mild flavor more like normal sugar. If you have no issues with sugar alcohols, my personal favorite is Lakanto.
Uses: It’s my go-to sweetener for my healthy desserts. Sometimes i use only monk fruit or sometimes i mix with another more natural sweetener (that does contain calories). So, instead of using only dates, coconut sugar, honey or maple syrup to sweeten (all of which have plenty calories and do raise blood sugar a little), i will replace 1/2 of that sweetener with monk fruit. Ex. for recipes that call for 1/4 cup maple syrup, ill use only 2 tablespoons maple syrup and 1-2 tablespoons Lakanto monk fruit sweetener.
2. Stevia (pure, organic)
Why I like it: Stevia extract is derived from the South American stevia plant, which has been around for centuries. It has no calories and has very little impact on your blood sugar. If you don’t mind the taste, this might be your #1 option.
Note: Make sure you buy 100% pure stevia extract; try to avoid stevia in most packaged products and packets that are processed and not pure stevia. Also, it’s important to use sparingly as it's over 100 times sweeter than sugar (and can have an aftertaste).
Uses: I use a VERY SMALL amount to sweeten my smoothies, chia puddings, or oatmeal if they need a bit of extra sweetness. It’s also great to sweeten homemade lemonade or tea. It’s not great for baking, though.
3. Raw honey (pure, unfiltered, organic)
Why I like it: I’m a bit obsessed with raw honey given all of its uses and health benefits. Raw honey has natural enzymes that are great for digestion, has antimicrobial properties, antioxidants, and small amounts of minerals and vitamins. Its GI is a lot lower than sugar, around 35 to 50 depending on the type.
Note: Conventional honey is pasteurized so lacks these beneficial raw enzymes, and has an extremely high GI. So always opt for raw, and if you can afford it, try Manuka honey, which has the most enzymes.
Uses: So many! I use it as a face wash/mask as it’s great for acne. It’s also great for fighting a cold, so if you’re getting sick, there's nothing better than a warm ginger tea with lemon and raw honey. It can even help with cuts/burns.
And if I need a tad of sweetener in my teas, oatmeal, smoothies, or homemade desserts, raw honey is my go-to.
4. Maple syrup (pure, organic)
Why I like it: First, it tastes delicious. But also, it contains lots of antioxidants, small amounts of minerals, and it’s lower in calories than honey. It has a lower percent of fructose (around 35%) and lower GI (around 50 to 55) than sugar, so it’s less likely to cause a spike in your blood sugar.
Note: Make sure it has only one ingredient—100% pure maple syrup (with no added high-fructose corn syrup or other additives).
Uses: I use it in salad dressings, for sweet veggie recipes, to bake my granola or healthy desserts, and, of course, to drizzle on pancakes!
5. Coconut sugar (organic)
Why I like it: I love everything coconut, as a super nutritious healthy fat. Coconut sugar is made from the sap of the coconut palm, is less processed than refined sugar, and retains some of the nutrients found in coconut. It’s claimed to have lower GI (around 35) and less fructose versus regular sugar (as coconut sugar is 70 to 80% sucrose). However, in terms of calories, it’s the same as sugar.
Uses: I use it just for baking in lieu of regular sugar.
6. Dates
Why I like them: They’re chewy and delicious, and the perfect key ingredient to make no-bake healthy desserts like energy balls and fudge. I like that dates are a pure fruit (nothing processed nor extracted like all other options) and they’re extremely nutritious - packed with fiber, vitamins and minerals. However they are a dried fruit with a high concentration of natural sugar and calories, so I eat them in moderation.
Uses: I love having 1-2 medjool dates stuffed with cashew butter as a dessert to satisfy my sweet tooth, but mostly I use them to make energy balls and other no-bake desserts. Again… they are high calorie so I recommend to enjoy in moderation and with added healthy fats/protein to keep blood sugar from rising.
Surprising options that are less healthy than you think:
Brown Sugar
Commercial brown sugar is basically white refined sugar with a bit of molasses added back in, so the effect is mostly the same as regular sugar. It’s high in both glucose and fructose, bad for your blood sugar and liver, and usually contains pesticides.
Agave
Agave became a popular option because of its low GI (around 20) but it has an extremely high fructose content, even higher than high-fructose corn syrup.
Why is Fructose bad? Fructose tends to be harder to digest (as it needs to be metabolized by the liver) and is not regulated by insulin the way glucose is. Basically, it can't be used for energy by our cells. There is proven evidence suggesting fructose can contribute to problems with your gut, liver, triglyceride levels, and insulin sensitivity.
What are the worst options?
High-fructose corn syrup and all artificial zero-calorie sweeteners including Aspartame (Equal, NutraSweet), Saccharin (Sweet’n Low), and even Sucralose (Splenda)! All zero-calorie sweeteners can trick your brain into thinking you’re having something sweet and often trigger sugar cravings.
Sugar is sugar, and whether it has calories or not, excess amounts can lead to weight gain (as well as higher levels of stress, hormonal imbalance, and increased risk for disease). Ideally, you should train yourself to use less sugar and sweeteners.
That being said, small amounts of raw honey, maple syrup, stevia, and coconut sugar are great and always in my pantry.
Lastly, for some tips on overcoming your sweet tooth, check out this article.
Love and Natural Sweeteners,
Mariana
Note: I originally wrote this article for MindBodyGreen