Alternative Sweeteners: Which One is Best for You?

Avoiding refined sugars is a great way to reduce inflammation, support weight loss, prevent diabetes and insulin resistance, and promote overall health. Choosing a healthy sugar alternative that best fits your dietary needs can help you reach your health goals. Good alternatives to refined sugar are raw honey, organic maple syrup, monk fruit, date sugar, and stevia. Each of these has benefits and drawbacks.

HONEY

Raw honey has many nutritional benefits. This sweetener has several trace minerals and vitamins, as well as antioxidants and amino acids. Choosing raw honey over regular honey preserves the natural enzymes that would be reduced through pasteurization. Honey is well known for its allergy-fighting effects, which are even more prominent when honey is sourced locally. People with blood sugar regulation concerns should avoid eating large amounts of honey, as 1 tablespoon contains 17 grams of sugar and 64 calories. 

MAPLE SYRUP

Organic maple syrup is another great alternative to refined sugar. Maple syrup contains manganese, zinc, calcium, many trace minerals, organic acids, amino acids, and antioxidants. It is important to look for organic maple syrup, since this ensures that the trees are naturally grown, no chemical soaps are used on the processing equipment, only stainless steel pans are used, only organic oils are used as defoamers, and no minerals are extracted in the reverse osmosis process. Like with honey, maple syrup should be consumed in moderation since 1 tablespoon contains 13 grams of sugar and 54 calories.

MONK FRUIT

Monk fruit sweetener is derived from the monk fruit plant. This sugar alternative is very sweet and contains no calories and no carbs. This makes monk fruit a great option for people who have blood sugar regulation issues or are trying to lose weight. Monk fruit is also anti-inflammatory, may help prevent cancer, and might help right infection. There are no known side effects to monk fruit, but some people may be allergic to it. If it is your first time eating monk fruit, try a small amount to make sure you can tolerate it well.

DATE SUGAR

Date sugar is made from whole dates, making this sweetener nutrient dense. “Dates are rich in potassium, magnesium, manganese, iron, copper, thiamin, riboflavin, vitamin K and zinc.” Date sugar is eaten in small quantities, so it contributes a small amount of the daily minimum of these nutrients. Since whole dates are ground to produce date sugar, this sugar alternative contains fiber, which buffers blood sugar increases and makes it a low glycemic index food. One tablespoon of date sugar contains 33 calories and 5 net carbs. Moderate servings of date sugar are suitable for most people.

STEVIA

Stevia is a commonly used sugar alternative and has been used in many foods. Like monk fruit, stevia does not contain any calories or carbs. However, it is important to ensure that you are using pure stevia. Sugar alcohols are frequently combined with stevia. These compounds have been known to cause digestive upset and increase the risk of heart attacks and strokes. Stevia itself does come with some potential risks, especially when consumed in large amounts. Stevia may cause kidney damage, gastrointestinal discomfort, microbiome changes, low blood pressure, and hormone imbalance. In small amounts, stevia is a safe sugar alternative for most people.

IN CONCLUSION

As a part of a well-balanced, organic whole food diet, moderate use of sugar alternatives can help you control your sweet tooth and meet your health goals. Contact Renewed Hope Nutrition for personalized nutrition and supplement recommendations that fit your health needs.