advertisement

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

when it comes to sugar, making a healthy choice is less about the sweetener and more about moderation.

is there such a thing as a 'healthy' sweetener?
if you are looking to cut your intake of traditional sweeteners, there are some options to satisfy that sweet tooth. getty

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 .

but are there actually healthy alternatives to sugar?

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.

and while the line between the benefits of refined sugar and alternatives is a little blurry, if you are looking to cut your intake of traditional sweeteners, there are some options to satisfy that sweet tooth, without compromising your health.
stevia

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.

advertisement

advertisement

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.

but like any sweetener it should be used in moderation.
monk fruit

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.

monk fruit contains zero calories, has no effect on blood sugar levels and is high in unique antioxidants called mogrosides. and while it is a good option as a sugar substitute, monk fruit can be hard to find in a pure form and is often cut with less desirable corn sugars and sold as a blend.
chicory

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 .

powered by
canadian society for exercise physiology

advertisement

advertisement

the root of the plant has a sweet flavour is often combined with other products to make a sweetener. chicory is has a super low glycemic index, contains b vitamins, fibre and many other essential minerals like potassium, manganese and calcium.
fresh or frozen fruit
one of the best sugar substitutes is fresh or frozen fruit. while not always a direct replacement for table sugar, fruit is one of the healthiest ways you can add a little sweetness to any dish. it’s also an excellent source of many essential minerals and vitamins, fibre and antioxidants.
cinnamon

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.

raw honey and maple syrup

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 .

advertisement

advertisement

the down side is that both are very high in calories and will spike blood sugar as they are both essentially made of sugar, and while delicious and natural, both are best used in small amounts for specific purposes, such as an additive to tea.
artificial sugar substitutes

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 and xylitol are a couple examples of artificial sweeteners that are more healthful substitutes for refined sugar.

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 .

advertisement

advertisement

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.

 
nick beare is a toronto-based writer.
thank you for your support. if you liked this story, please send it to a friend. every share counts. 

comments

postmedia is committed to maintaining a lively but civil forum for discussion and encourage all readers to share their views on our articles. comments may take up to an hour for moderation before appearing on the site. we ask you to keep your comments relevant and respectful. we have enabled email notifications—you will now receive an email if you receive a reply to your comment, there is an update to a comment thread you follow or if a user you follow comments. visit our community guidelines for more information and details on how to adjust your email settings.