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Cheat Sheet: 9 Alternative Sweeteners

5/31/2018

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In this post:
  • Stevia
  • Xylitol
  • Erythritol
  • Coconut Palm Sugar
  • Agave
  • Honey
  • Lucuma Powder
  • Maple Syrup
  • Monk Fruit (lo han gou)
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Stevia
  • Sweetness Level: About 300 times sweeter than table sugar
  • Highest Quality Form to Buy: The actual stevia plant or check the label to verify it is from 100% whole leaf stevia. Look for RebA.
  • Benefits: Non-caloric, no impact on blood sugar, and may reduce blood pressure 
  • Things to Consider: Many people dislike the aftertaste, many companies sell highly processed forms of stevia combined with other sugars
Xylitol
  • Sweetness Level: About the same sweetness as table sugar 
  • Highest Quality Form to Buy: From a non-GMO plant source
  • Benefits: Low caloric, not a significant impact on blood sugar, some studies show it can help reduce plaque buildup and harmful bacteria in the mouth 
  • Things to Consider: Potential minor digestive issues in some people, can be toxic to household pets, like dogs; is very processed ​
Erythritol
  • Sweetness Level: About 70% as sweet as table sugar 
  • Highest Quality Form to Buy: 100% erythritol 
  • Benefits: Nearly non-caloric, tastes very similar to table sugar, does not spike blood sugar or insulin, easily digested ​
  • Things to Consider: Potential minor digestive issues in some people

Coconut Palm Sugar
  • Sweetness Level: About the same sweetness as table sugar 
  • Highest Quality Form to Buy: Check the label for coconut crystals, coconut sugar or coconut palm sugar  
  • Benefits: Has a low glycemic index, contains some nutrients and fiber ​
  • Things to Consider: Still contains a moderate amount of fructose which should be limited​
Agave
  • Sweetness Level: 1.5 times sweeter than table sugar 
  • Highest Quality Form to Buy: Organic agave   
  • Benefits: Lower glycemic index than regular table sugar  ​
  • Things to Consider: Agave contains a high percentage of fructose which is not healthy for your body. ​
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Honey
  • Sweetness Level: Slightly sweeter than table sugar 
  • Highest Quality Form to Buy: Raw, local & organic   
  • Benefits: Can help boost immune system & seasonal allergies  ​
  • Things to Consider: Don’t overdo it; it’s still sugar​ ​​
Lucuma Powder
  • Sweetness Level: Has a sweet, maple flavor 
  • Highest Quality Form to Buy: 100% lucuma powder   
  • Benefits: Good source of fiber & nutrients, can help boost the immune system; does not impact blood sugar levels  ​
  • Things to Consider: Does not dissolve in beverages ​ ​​
Maple Syrup
  • Sweetness Level: About 3 times as sweet as table sugar
  • Highest Quality Form to Buy: Organic pure grade B maple syrup    
  • Benefits: Lower fructose content than table sugar, contains some trace minerals  ​
  • Things to Consider: As with honey, don’t overdo it; it’s still sugar​
Monk Fruit (lo han gou)
  • Sweetness Level: About 200-300 times sweeter than table sugar
  • Highest Quality Form to Buy: Pure monk fruit or pure lo han gou sweetener     
  • Benefits: Non-caloric, no impact on blood sugar, may have anti-inflammatory benefits  ​
  • Things to Consider: Beware of certain processed brands that contain other sweeteners as well​
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