Are Natural Sweeteners Healthier Than Sugar?
May 17, 2024
![Infographic: Are Natural Sweeteners Healthier Than Sugar?](/-/media/images/blog/n/natural-sweetners-infographic.png)
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