The Truth About Sugar Alternatives: "Move over, Stevia"

Ah, those imposters. They are a blessing in disguise, at the same time, if your taste buds aren't too picky. Sugar substitutes can be a vital part of the daily routine of many, especially, diabetics. Yet there are some who look to “sub” sugar for the health benefits. For that, guys, you’ve come to the right place.

Yes, sugar is bad. But it’s simply unrealistic to just “cut it all out” and never deal with it again. We need certain sugars, we need fuel. In this post, we’ll be talking about table sugar or sweeteners specifically, however. White sugar is a processed, destructive beast. There are much better alternatives out there, so listen up. Ranked here are my favorite and least favorite replacements from worst to best, in descending order.

#7) Splenda, NutraSweet, Equal, Sweet N’Low

Just stay away from these, please, I beg you. These have been tied to potentially carcinogenic (cancer-causing) effects, inflammation, and even decreased mood and other mental health issues. So not even worth mentioning further.

#6) Agave

Surprised about this one? Yeah, I was too, initially. Agave isn’t much better than sugar as it raises your blood glucose levels just as much, is calorically dense (enough), and most importantly, yields a high amount of fructose, which is a different amount of sugar, but as all sugars are not created equal, has been linked to higher risk for disease. Oh, and, agave may or may not be processed pretty heavily also.

#5) Erythritol and sugar alcohols

Sugar alcohols that end in “ol” are not a terrible option, as they are not absorbed by the body and thus, offer no “nutrients”, good or bad. But the issue also lies in the same fact. Because they are not absorbed, they can cause allergic reactions or uncomfortable digestive symptoms. If you ask me, that’s not the best trade-off for a “zero-calorie”, “zero-carb” product when there are other options.

#4) Coconut Sugar

Sorry, coconut sugar lovers. I wanted to love this one. But it just doesn’t offer enough. It’s better than white table sugar, that’s for sure, but despite being more “natural”, the nutrient content is virtually the same, a bit better, but not enough to offset cost and the unwanted spikes in blood glucose. By the way, if you still don’t know why blood glucose spikes are bad, go see my other post.

#3) Stevia (and Truvia)

Getting close…I had to put Stevia on this list for its popularity, but as you can tell, albeit in the top 3, it’s not the best choice. First of all, Stevia is processed. Second, the taste. Don’t know about you, but I can’t get over the taste. They say that the liquid version is better, but I haven’t tried, and don’t want to. The good news is that, as you probably know by now, it’s zero-calories, zero-carbs, and has no fructose. But! Recent research has shown that it may negatively impact your gut health, and as other artificial sweeteners, make you hungrier and increase your cravings, basically offsetting all of your goals and dreams (a bit exaggerated, yes, but still). I understand some may have to deal, to avoid blood sugar spikes, but, read on. By the way, Truvia is just a mix of Stevia and erythritol, so, even worse.

#2) Allulose

This one is newer, which is pretty much its only downside, at least at this point. Similar to Stevia, zero-calories, zero-carbs, doesn’t spike blood sugar. Tastes better (in my opinion). No fructose. No digestive discomfort. Found naturally in figs but the manufacturing process is not “natural” by any means. Still, a new and potentially more exciting option than Stevia.

#1) Monk Fruit Extract

My absolute favorite. Smells like sugar, feels like sugar, tastes like sugar. I don’t know what it is about that, but it’s very close. Yes, a bit pricey, but I have resorted to only using this when I need to use sugar. As the name implies, it’s derived from an exotic fruit called monk fruit, and, wait for it, it has, zero-calories, zero-carbs, and doesn’t raise blood sugar! You know what else? It doesn’t have fructose, doesn’t cause unpleasant side effects, and potentially even has some added antioxidant benefits. Almost sounds too good to be true!

BONUS: honey. For my natural folks out there, I love my honey. Raw, local, quality honey, or imported Manuka, has so many benefits to offer and is so versatile. Yes it raises your blood sugar, yes it has a similar caloric profile, but it’s still a better option than white sugar.