Navigating Natural Sweeteners
White sugar really has no place in our pantry if our goal is vibrant health. It depletes nutrients, disrupts blood sugar balance and damages gut health. It may seem challenging to toss that bag of white stuff, but once you become familiar with all of the natural sweetener options, I promise you won’t miss it!
Honey & Maple syrup
For a versatile, natural sweetener, you can’t go wrong with raw honey. It works well in baking, tea, sauces, and yogurt. Unlike white sugar, honey contains trace minerals, enzymes, antioxidants, and even antibacterial properties. That said, it still raises blood sugar, so use it in moderation or pair it with protein, fat or fiber to help balance blood sugar. If you have liver concerns, it’s best to limit honey.
Maple syrup is another delicious natural sweetener with small amounts of minerals and beneficial plant compounds. Maple syrup is slightly lower in fructose than honey, making it a better choice for those with liver concerns. Be careful not to confuse maple syrup with maple-flavored pancake syrup, which typically contains high fructose corn syrup. Look for pure maple syrup as the only ingredient and enjoy in moderation.
Molasses & Date Syrup
These are the most nutrient-dense options on the list. Molasses and date syrup are rich in iron, magnesium, and calcium. Maple syrup has a strong flavor and thick texture, so it works best in recipes like gingerbread or molasses cookies.
Date syrup is also thick and has a caramel-like flavor. It tastes great on pancakes, in coffee, and in dessert recipes specifically made for this unique sweetener. Another benefit of date syrup is that it contains fiber, so it’s a great option for those addressing gut health. It also has the lowest blood sugar impact of the liquid sweeteners listed here.
Coconut sugar & Turbinado
Coconut sugar and turbinado offer 1:1 swaps for white sugar when you need to bake something with a very traditional taste and texture. These are still sugar, so I don’t suggest using them regularly, but they are less processed than white sugar.
Coconut sugar and turbinado retain some natural minerals, which is helpful because these minerals are needed for our body to metabolize the sugar. Of the two options, I prefer coconut sugar as it has a slightly lower impact on blood sugar.
These two sweeteners are best saved for occasional treats.
Stevia & Monk Fruit
For the lowest impact on blood sugar, choose stevia or monk fruit.
Stevia is often misunderstood because it’s unlike anything else in the sweetener category. It contains no sugar at all – it’s simply an herb that is naturally sweet. It works best in small amounts (like in coffee or tea), but can taste bitter if overused. It’s not ideal for baking unless you’re using a recipe specifically designed for it.
Monk fruit is another non-sugar option – a naturally sweet fruit extract with zero calories and no impact on blood sugar. It’s a great choice if you’re working on blood sugar balance or insulin resistance. I prefer monk fruit drops, as many powdered versions contain erythritol.
Sugar alcohols (erythritol, mannitol, xylitol)
Sweeteners ending in “-ol” are called sugar alcohols. These are common in packaged “sugar-free” foods. Despite the name, they don’t contain alcohol.
Sugar alcohols provide sweetness without significantly raising blood sugar. They are only partially absorbed by the body and the remainder is fermented in the gut. This can lead to bloating, gas and discomfort – especially for those with sensitive digestion. If you are consuming sugar alcohols regularly, be sure to pay attention to your gut and stop them if you experience any digestive upset.
For help finding the right sweeteners for you and a personalized plan to optimize your nutrition, you can schedule your first session by clicking the link below. I look forward to helping you!