{"id":6170,"date":"2015-11-17T19:04:17","date_gmt":"2015-11-18T00:04:17","guid":{"rendered":"http:\/\/68.183.58.104\/learn\/?p=6170"},"modified":"2021-07-07T11:00:44","modified_gmt":"2021-07-07T15:00:44","slug":"alternative-sweeteners","status":"publish","type":"post","link":"https:\/\/peachvitamins.com\/learn\/alternative-sweeteners\/","title":{"rendered":"Your Side-by-Side Guide to Natural Sweeteners"},"content":{"rendered":"

By now, most of us know that sugar<\/em> is extremely unhealthy. Many of us ride the sugar rollercoaster day in and day out, completely at the mercy of blood sugar<\/span> rushes and crashes. Not only does sugar cause blood sugar dysregulation<\/em>, but it also triggers inflammation<\/strong>, which is the cause of many chronic diseases.<\/p>\n

However, we are still wired to love sweet tastes, so we go seeking alternatives. There are now so many alternative sweeteners<\/span><\/strong> on the market, it’s hard to know which one is best. It’s safest to avoid artificial sweeteners<\/em>, but even without those in the running, there are tons of options to choose from. To help you sort through all the natural sweeteners<\/strong><\/em>, we have come up with a side-by-side comparison chart of most of the natural sweeteners<\/span>. While some still contain sugar, and some are non-caloric, there are plenty of different options, many of which work best for different uses.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Sweetener<\/strong><\/span><\/td>\nPros<\/strong><\/span><\/td>\nCons<\/strong><\/span><\/td>\n<\/tr>\n
Agave Nectar<\/span><\/strong><\/td>\n\n\n
Brown Rice Syrup<\/span><\/strong><\/td>\n\n
    \n
  • Might retain a few trace minerals from the rice grain<\/span><\/li>\n<\/ul>\n<\/td>\n
\n
Coconut Sugar<\/span><\/strong><\/td>\n\n
    \n
  • Contains trace minerals from coconut tree, including iron, zinc, potassium, and calcium<\/span><\/li>\n
  • Contains inulin, a prebiotic fiber, which slows down the absorption of sugar and thus lowers the glycemic index to about 35<\/span><\/li>\n<\/ul>\n<\/td>\n
\n
    \n
  • Contains similar amounts of glucose and fructose as table sugar does, so it should be consumed cautiously, as should any sugar<\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
Date Sugar<\/span><\/strong><\/td>\n\n
    \n
  • Contains trace minerals<\/span><\/li>\n
  • Made of powdered dates, so it contains all of the trace minerals found in the date fruit<\/span><\/li>\n
  • Can be used to replace brown sugar in recipes<\/span><\/li>\n
  • Sweeter than sugar, so you can use about 2\/3 the amount of regular sugar called for in a recipe<\/span><\/li>\n<\/ul>\n<\/td>\n
\n
    \n
  • \u00a0Clumps and does not melt, so it does not make a good replacement for white sugar in recipes<\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
Erythritol<\/span><\/strong><\/td>\n\n
    \n
  • No glycemic impact; perfect for diabetics and people with blood sugar dysregulation<\/span><\/li>\n
  • Almost no calories (0.24 calories per gram)<\/span><\/li>\n
  • Does not usually cause gastrointestinal distress (which many of the sugar alcohols do<\/span><\/li>\n
  • Because it’s a sugar alcohol, not an actual sugar, it does not promote tooth decay<\/span><\/li>\n
  • Sugar-free, so it does not feed candida<\/span><\/li>\n
  • May feed friendly gut flora like prebiotic fibers do<\/span><\/li>\n<\/ul>\n<\/td>\n
\n
    \n
  • Only 60-80% as sweet as sugar<\/span><\/li>\n
  • Gives a distinct cooling effect in the mouth; it has the strongest cooling effect of any sugar alcohol<\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
Honey<\/span><\/strong><\/td>\n\n
    \n
  • \u00a0All natural and minimally processed (if you buy raw honey produced by small-scale beekeepers)<\/span><\/li>\n
  • Has some properties that are useful during illness- for example, honey coats and soothes sore throats and suppresses coughing<\/span><\/li>\n
  • Has antibacterial, antifungal, and anti-inflammatory properties, and can be used topically for dandruff and burns<\/span><\/li>\n
  • Some people claim taking honey daily helps with their seasonal allergies<\/span><\/li>\n
  • More antioxidant effect than table sugar<\/span><\/li>\n<\/ul>\n<\/td>\n
\n
    \n
  • Not vegan since it is produced by bees<\/span><\/li>\n
  • Has slightly more calories than sugar (22 calories\/teaspoon of honey vs. 16 calories\/teaspoon of table sugar)<\/span><\/li>\n
  • Chemically very similar to conventional sugars<\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
Maple Syrup<\/span><\/strong><\/td>\n\n
    \n
  • Minimally processed since it is produced by evaporating maple sap<\/span><\/li>\n<\/ul>\n<\/td>\n
\n
    \n
  • \u00a0Chemically very similar to conventional sugars<\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
Molasses<\/span><\/strong><\/td>\n\n\n
    \n
  • \u00a0Has a strong, distinct taste that some people find unpalatable<\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
Monk Fruit (Luo Han Guo)<\/span><\/strong><\/td>\n\n
    \n
  • The monk fruit has a history of use as a medicinal herb in Traditional Chinese Medicine<\/span><\/li>\n
  • No calories<\/span><\/li>\n
  • No glycemic index, so safe for diabetics and people with blood sugar dysregulation<\/span><\/li>\n
  • No bitter aftertaste (like stevia has) and no cooling effect (like sugar alcohols)<\/span><\/li>\n
  • Often combined with stevia to balance out the flavors<\/span><\/li>\n<\/ul>\n<\/td>\n
\n
    \n
  • Has some aftertaste<\/span><\/li>\n
  • The level of sweetness varies widely depending on the brand, as it is almost always mixed with another type of sweetener<\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
Stevia<\/span><\/strong><\/td>\n\n
    \n
  • No calories<\/span><\/li>\n
  • No glycemic impact; does not raise blood sugar or insulin at all<\/span><\/li>\n
  • Comes from a plant; you can even grow it at home and use the leaves straight off your plant<\/span><\/li>\n
  • Extremely sweet (250 times sweeter than sugar), so you can use a very small amount<\/span><\/li>\n<\/ul>\n<\/td>\n
\n
    \n
  • Has a slightly bitter aftertaste, especially if used in excess<\/span><\/li>\n
  • The extremely sweet taste without any calories may prime your system to intake food, so some people say they have a blood sugar drop or increased food cravings when they eat stevia (and other non-caloric sweeteners)<\/span><\/li>\n
  • Some people experience digestive upset like bloating and nausea from consuming stevia<\/span><\/li>\n
  • Some people choose not to use white powdered stevia because the plant is processed to get to that state<\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
Sucanat<\/span><\/strong><\/td>\n\n
    \n
  • Less processed than white sugar, so it still contains the minerals that are usually found in molasses, but not table sugar<\/span><\/li>\n<\/ul>\n<\/td>\n
\n
    \n
  • Basically just dried sugar cane juice, so it is not much different from regular sugar<\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
Tapioca Syrup<\/span><\/strong><\/td>\n\n
    \n
  • Not genetically modified like corn syrup usually is<\/span><\/li>\n
  • Can be swapped 1:1 for corn syrup<\/span><\/li>\n
  • Neutral flavor<\/span><\/li>\n<\/ul>\n<\/td>\n
\n
    \n
  • Still a high-sugar sweetener<\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
Turbinado Sugar<\/span><\/strong><\/td>\n\n
    \n
  • Less processed than white sugar, so it still contains the minerals that are usually found in molasses, but not table sugar<\/span><\/li>\n<\/ul>\n<\/td>\n
\n
    \n
  • Not actually raw, despite labels on some brands of turbinado sugar<\/span><\/li>\n
  • A slightly less processed version of white sugar, with all the same negative health effects<\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
Xylitol<\/span><\/strong><\/td>\n\n
    \n
  • Fewer calories than sugar<\/span><\/li>\n
  • Negligible glycemic impact<\/span><\/li>\n
  • It’s a sugar alcohol, so it does not promote tooth decay; in fact, it’s recommended by dentists and is found in many toothpastes<\/span><\/li>\n
  • Sugar-free, so it does not feed candida<\/span><\/li>\n
  • May feed friendly gut flora like prebiotic fibers do<\/span><\/li>\n
  • Could increase bone mineral content<\/span><\/li>\n
  • Could increase collagen production<\/span><\/li>\n<\/ul>\n<\/td>\n
\n
    \n
  • Can cause gastrointestinal distress, such as gas, bloating, and diarrhea<\/span><\/li>\n
  • If it is not organic or non-GMO, it is likely made with genetically modified corn<\/span><\/li>\n
  • Xylitol is highly toxic to dogs, so you must ensure that dogs cannot get to it if you keep it in your home<\/span><\/li>\n
  • Has a slight cooling feeling in the mouth, but less so than erythritol does<\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n
Yacon Syrup<\/span><\/strong><\/td>\n\n
    \n
  • Relatively low in calories (about 20 calories per tablespoon)<\/span><\/li>\n
  • Contains prebiotics that help feed friendly gut flora<\/span><\/li>\n
  • Made through a pretty natural process, much like maple syrup<\/span><\/li>\n
  • Could help prevent constipation<\/span><\/li>\n<\/ul>\n<\/td>\n
\n