75: The Best Sugar Alternatives

One of the best things you can do for yourself is reduce sugar consumption. But what does a sugar free diet entail and where are sugars hiding? In this episode, we’re talking about the dangers that come with sugar and high fructose corn syrup including chronic illness and Alzheimer’s disease. We also go into sugar alternatives like monk fruit sugar, stevia, splenda, and more. 

Why You Want to Avoid Sugar 

• Sugar is addictive (⅓ people in the US are addicted to sugar)
• Excess sugar is linked to many chronic conditions like type 2 diabetes, weight gain and obesity, heart disease, non-alcoholic fatty liver disease 
• Fructose damages communications between brain cells, increases toxicity in the brain, diminishes brain’s ability to learn and retain information, damage genes central to metabolism 

Hidden Sugars

• Granola and cereal 
• Low-fat yogurt 
• Salad dressings and sauces 
• Specialty coffees 
• Sodas 
• Breads 
• Energy drinks

How to Reduce Sugar Consumption 

• Eat whole food nutrition and avoid processed foods 
• Eat fresh fruits when possible and avoid dried fruits 
• Drink more water and avoid sugar sweetened beverages 

Choose Sugar Alternatives 

Best (no calorie/no sugar sweeteners)

• Stevia 
• Monk fruit 
• Sugar alcohols like xylitol or erythritol 

Pros: do not impact blood sugar, similar taste and texture,

Cons: difficult to bake with (especially stevia), don’t always work to substitute 1:1, excess sugar alcohol can cause gas and digestive upset 

Better (natural sugars, whole food sugars) 

• Honey (beneficial enzymes) 
• Maple syrup 
• Dates (easily digested, rich in minerals and B6) 
• Banana (rich in fiber, potassium, B6, C) 
• Molasses (highly nutritious and is rich in several minerals as well as vitamin b6) 
• Dried fruit 

Pros: sugars in their natural form, naturally added to things like smoothies 

Cons: have an impact on both glycemic index and glycemic load 

Good 

• Turbinado (less processed version of brown sugar) 
• Coconut sugar (contains insulin which may help stabilize blood sugar) 

Worst 

• Splenda 
• Nutra Sweet 
• Sweet n’ Low 
• Agave 

Featured in this episode…

Sugarstacks.com 

Monk Fruit Sweetener: Is This Sugar Alternative Better Than Stevia? 

References 

1. https://www.healthline.com/health/sugar/defenseless-addicted-sugar-marketing#6
2. https://www.sciencedirect.com/science/article/pii/S2352396416301438
3. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much 
4. https://draxe.com/nutrition/sugar-substitutes/ 
5. https://www.drweil.com/diet-nutrition/nutrition/whats-wrong-with-agave-nectar/ 
6. https://foodrevolution.org/blog/sugar-substitutes/