is there such a thing as a sweetener that's good for you?

by now, we should all be aware of the dangers of eating too much sugar . a diet high in added sugar has been linked to an increased risk of heart disease, diabetes and weight gain. it’s also bad for your teeth and skin, can drain your energy, potentially increase cellular aging and is linked to many other diseases and health problems including cancer .

according to harvard health , one type of sugar isn’t better than another — moderation is key. measuring benefits, if any, also depends on whether or not the sugar occurs naturally, like say, in fruit, or if it’s added, as is the case with soda and some cereals. natural and added sugars are metabolized the same way in our bodies, reports harvard, but natural sugars are not tied to negative health effects because they exist along with fibre and other nutrients.

derived from a south american shrub known as the candyleaf or sweetleaf, stevia rebaudiana has been used as a sweetener and in medicines for thousands of years. stevia is usually sold in powder form, but can also be found in liquid drops, packets, dissolvable tablets and baking blends in most grocery and health food stores as it has grown in popularity in recent years.

stevia has virtually no calories or carbs and is upwards of 400 times sweeter than table sugar, meaning you can use less of it in whatever food or drink you add it too. it also doesn’t raise your blood sugar — in fact, one 2016 study showed that it could even lower blood sugar levels.

monk fruit is just starting to catch on in north america, but it’s commonly used as a sweetener. it has also served medicinal purposes in asia for centuries. the fruit itself is part of the gourd family and resembles a small melon which is crushed and processed — the extract that is left is up to 300 times sweeter than sugar.

chicory is a mostly known as a spice — its leaves are also eaten raw in some dishes. it has also been used for medicinal purposes aimed at promoting liver and heart health, and treating constipation and swelling, although there isn’t a lot of evidence to support its use, according to webmd .

cinnamon is a great natural replacement for refined sugars, and can be a delicious add to smoothies, breakfast bowls and baked goods while packing tons of health benefits such as the potential to reduce blood sugar levels, lower the risk of cardiovascular disease and improve fungal infections.

these are delicious natural sugars that each have pros and cons. they are both unprocessed products, so right off the bat they’re a bit better for you than processed table sugar. maple syrup contains the minerals manganese and zinc, which can help with bone health and immune function, among other things, while honey has iron and vitamin b — essential for producing healthy blood cells and helping with iron absorption. honey in particular is also a good source of antioxidants and has even been used to treat wounds and burns .

artificial sweeteners have been the subject of much scrutiny over the years. often characterized as being even worse for you than regular old sugar because of addictive properties and the association with diabetes and poor gut health .

however, a recent meta-analysis found that artificial sweeteners might be beneficial as a sugar substitute, especially for people living with diabetes and/or obesity.

erythritol is a low-cal sugar alcohol that is often sold in powdered form and can be consumed without worry about spiking blood sugar or insulin levels. while it may cause some digestive issues, studies show it is less likely to cause stomach problems than other sugar alcohols like xylitol.

xylitol doesn’t raise your blood sugar levels either and may even help with dental health . the downsides are the digestive issues if used in high doses while also being toxic for dogs .

so which is better, sugar, sweeteners or sugar alternatives?

reducing the amount of sugar you put into your body is never a bad thing, and using alternatives can be an easy way to do it. however, an even better strategy may be to take a look at your diet holistically — adding more fruits, vegetables, nuts and fish can have substantial positive impacts on your overall health. of course, that doesn’t mean you cut out sugar entirely — it just means consuming sugar in moderation.

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