One of the things I am asked about most as a Nutritional Therapist and Health Coach is sugar substitutes. “What can I use instead of sugar ?” I am asked, so here’s the here’s the good, the bad and the ugly low down on some of those sugar replacements you might think are healthy (and some that definitely aren’t).
Honey has a lot going for it in some regards. It contains amino acids, electrolytes and antioxidants, and antimicrobial compounds that can support your health. To get these extra benefits, you’ll want to choose a raw (unprocessed) local honey. It may also help relieve allergy symptoms, specifically hay fever, because the bees feast on the local pollen, and taking raw local honey can help you develop natural immunity over time. But, whichever way you cut it, honey is sugar. It may be natural, but sugar it is, and it behaves that way in your body, spiking blood sugar exactly as actual sugar would.
Dates are a popular feature of many paleo or natural sugar-free bars, because they are naturally very sweet. They have the highest nutritional benefit of all-natural sweeteners because they also contain minerals like selenium, copper, potassium and magnesium, as well as providing fibre to slow the speed at which the sugars hit your bloodstream. Studies show that they don’t spike your blood sugar levels that much and they’ve been proven to decrease cholesterol and boost bone health, and can help relieve constipation. Stick to 1 or 2 a day so there is no guilt associated with these caramel-like gems.
It contains antioxidants (24 in fact), which are helpful in the fight against cell-damaging free radicals and inflammation. While studies show maple syrup does not spike your blood sugar levels as much, it is still wise to use sparingly. You’ll want grade A (lighter in flavour) or B (nutritionally better as it’s richer in antioxidants than grade A and with a more intense flavour). Avoid maple flavoured syrups as these are not the same.
Coconut sugar has become very trendy of late and brings a lovely caramel flavour to your food. It contains small amounts of iron, zinc, calcium, potassium, and antioxidants, and a fibre known as inulin which may help reduce the absorption of glucose. It is perfect for baking with and has a lesser impact on your blood sugar levels than regular sugar, but it is still sugar, so use sparingly.
You may not even have heard of this, but it’s the crystalized nectar collected from the flower of the Palmyra palm and has a deep, warm caramel flavour. You use it exactly as you would sugar, and often you can reduce the amount needed by up to a half. It’s packed with B vitamins and has a much lower GL than table sugar.
Brown Rice Syrup
This has found its way into ‘healthy’ recipes. It’s made from fermented, cooked rice. It’s not a particularly good option as a sweetener as it’s highly processed, contains very little in the way of nutrition benefits and the effect on blood sugar is almost identical to standard sugar.
Agave syrup comes from a cactus, and the syrup is made from the pulp of the leaf. It’s very highly processed and is mainly fructose, which needs to be processed by the liver, causing more stress for an already over-worked organ. Fructose is actually worse for you than glucose. Agave syrup (or nectar) is very similar to the (deservedly) much-demonised high fructose corn syrup, that has contributed greatly to the obesity epidemic in the US. My advice? Do not use it!
This is another natural sweetener. There a number of different types of stevia, and ideally you want full, green leaf stevia that is unadulterated with other sweeteners. There are many brands out there that you should avoid because they’re so highly processed, and they also add in other chemicals. Pure stevia will not unbalance your blood sugar levels, thus avoiding an energy rollercoaster. But, a little bit goes a long way, so use sparingly.
Often found in the UK under the brand names Total Sweet or Xyla, xylitol is a sugar alcohol. It’s a little sweeter than sugar, has fewer calories and (the important part) 75% less carbohydrate, so the impact of blood sugar levels is lower than it would be if you were to eat the same amount compared to real sugar. It’s the same stuff used in sugar free chewing gum, thanks to its antibacterial properties. The downside is it is very highly processed, and some people can be sensitive to large amounts and may find their stools a little loose, or they get bloated, if they eat too much. Note as well that it is toxic for dogs.
Artificial sweeteners (like aspartame and saccharin)
People usually resort to artificial sweeteners in a bid to cut calories. This is bad news for a number of reasons, but I’ll mention the two biggies here: Research into some of them shows a correlation with cancer (weak, perhaps, and refuted by the food industry, but personally I’m not taking any chances). Secondly, nutrition science conclusively proves that weight gain/loss has little to do with calories in and out but what happens hormonally inside the body – how much insulin your body makes (insulin being the fat storage hormone that also sabotages fat burning). Recent research shows that these artificial sweeteners can increase blood sugar (and consequently insulin) levels more than normal sugar. So really, what is the point? Thirdly, research shows that ironically, they actually increase hunger. My advice is to stop now.
The very best scenario of all is that you wean yourself off sweeteners of any kind as this helps you appreciate and embrace natural sweetness from real food. If you continue to eat sweet things, your taste buds will always want sweet things. That’s because sugar has been shown to have an effect on the brain similar to that of addictive drugs like nicotine, cocaine, heroin, and alcohol. In fact, quickly removing it from your diet can cause withdrawal symptoms, including fatigue, depression, headaches and muscle aches. No wonder it isn’t easy to quit.
If your diet has traditionally been quite high in the white stuff, the first few weeks can be a little tricky as your body (and brain and taste buds) starts to adjust – but bear with it.