Sugar substitutes – which ones are best and what exactly are they doing to my body?
Got an insatiable sweet tooth that never seems to let up? I know the feeling. Just because you've transitioned to a healthy lifestyle, doesn't mean you need to give up the sweet stuff altogether. Like many changes when undertaking a challenge or adopting a healthier diet, it's more about swapping rather than stopping. There are so many sugar substitutes out on the market, but which ones are actually viable options to integrate into a healthy diet and what exactly are they doing to your body and insulin levels? Here is my list of top sugar substitutes to help curb those sweet cravings without undoing all your hard work.
Stevia is renowned as one of the healthier sugar alternatives as it's naturally derived from the stevia plant. Native to South America, the stevia plant essence is excreted and turned into a powder or liquid for consumption in sugar free recipes like sugar free banana muffins, sugar free pancakes, sugar free cheesecake or just stirred into your tea or coffee for a natural sweet hit. Stevia is generally around 100-300 times sweeter than refined sugar, so much less is needed to make a sweet impact, and contains no calories so doesn't impact our blood sugar levels like refined sugar does. Some do find stevia can have a very distinct, somewhat metallic flavour, so it isn't the sugar substitute choice for everyone, however, I know many who absolutely love it and their morning coffee is never without.
Also known as Luo Han Guo, monk fruit sweetener is one of my top picks for healthier sugar alternatives. Derived from a sweet melon-like fruit grown in Southeast Asia, monk fruit is a non-caloric, natural sugar substitute. In Eastern medicine, it is used as a traditional herbal remedy for coughing and sore throats and is thought to increase life expectancy (I can't make any promises there, but that sure sounds great to me). Like stevia, monk fruit is about 200 times sweeter than refined sugar, so again, much less is needed. Due to that intense sweetness you will usually see on the packaging that it contains Erythritol. This is to make it a 1:1 sugar replacement ratio (see more on erythritol below) One benefit of monk fruit over stevia is it lacks the odd aftertaste and blends seamlessly into sugar-free recipes. Not only is it a great low-calorie option, but monk fruit won't cause a spike in blood sugar like refined sugars do and contains antioxidants for immune support. I'm really pleased to see options like Monk fruit are now readily available in your usual supermarket.
Because it is unrefined, it still contains its micronutrients, minerals and antioxidants. This makes it a much better option than common white sugar. However, it does act similarly in our bodies.
The making of high-fructose corn syrup includes converting corn starches to liquid sugar. In this process, some of the glucose in corn syrup converts to fructose. This makes it sweeter, which means manufacturers use less, thus cutting costs. The fructose level in high-fructose corn syrup ranges from 55-90% almost always from genetically modified methods. Because of this, it's considered a very unhealthy sugar substitute. One that will likely cause an inflammatory response, increase cravings and therefore it's not only one that I recommend against adding into your diet, but one to avoid completely.
Proponents of agave praise it for being low-GI and its trace elements of minerals like iron, calcium, potassium and magnesium, though many of these benefits are long gone after the heating process. It also contains 1.5 times more calories than refined sugar and with much higher levels of fructose. While most sweeteners have a roughly 50/50 mix of glucose to fructose, agave is 90% fructose. Consuming too much fructose can lead to increases in abdominal fat along with a host of health problems down the track.
That being said, there are worse sweeteners than refined sugar. When you have the option, choosing one of the less refined options like honey, maple syrup, and dates is a better choice. However, it can be more challenging to use some of the healthier options without changing the taste and texture of the food you're trying to make.
There you have my rundown of (mostly) all the popular sugar substitutes out there. Every body is different so a lot of it is finding the right one that suits your body and system.
To check out my Thermomix sugar free recipes, take a look at my Healthy Treats Recipe Ebook for just $24. It's filled for over 30 recipes to whip up when those sweet cravings strike, all gluten, grain and refined sugar-free with just one including dairy, so great for vegans or those steering clear of dairy products.
This challenge is your opportunity to make healthier choices and commit to nutritious eating for 7 days - all with the help of your incredible Thermomix®.