This isn’t new information, but it’s a sad fact: As delicious as sugar tastes, it isn’t good for us. According to Dr. Frank Hu at Harvard’s T.H. Chan School of Public Health, “The effects of added sugar intake — higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease– are all linked to an increased risk for heart attack and stroke.” Sugar, especially when consumed in sweetened beverages, tricks our brains into turning off the appetite-control system. Drinking (and eating) too much sugar has a double effect: it makes us feel less full and makes us crave more of it. This makes Americans prime candidates for Type 2 diabetes, among the other health problems mentioned above. So what can we do to promote a reasonable intake of sweet things, especially for those who are diabetic or pre-diabetic?
Using less sugary products is a good start. Finding ways to replace sugar, especially in beverages is important. The sweeteners we will discuss today are natural sweeteners, so they contain no chemicals and give some options for finding ways to replace sugar without negative impacts on blood sugar levels.
Stevia
This sweetener is one of the most common for diabetics and pre-diabetics since some studies report that Stevia can stabilize blood sugar levels and help to stimulate insulin production after a meal. This sweetener is made from the leaves of the stevia plant and is anywhere from 100 to 300 times sweeter than sugar, so you can use less Stevia than the regular amount of sugar you would normally use.Some people find Stevia to have a bitter aftertaste, while others find it tastes like menthol.
Monk Fruit
This fruit is from the same family as gourds and melons, named for the Chinese Buddhist monks who harvested them. It is metabolized differently than sugar, so it reduces caloric intake as compared to sugar. It also doesn’t affect blood sugar levels, has an anti-inflammatory effect, and doesn’t cause cavities. It is about 150 times sweeter than sugar. It is available in granulated form and liquid form and has a slight caramel flavor. Certain versions of it can also be used for baking, but some research and recipe-tinkering may be necessary to get the correct consistency of your baked goods.
Allulose
This is a sugar found naturally in dried fruits like raisins and figs. It’s about 70% as sweet as sugar. It’s often used by those following a keto diet. According to Dr. Anthony DiMarino with the Cleveland Clinic, “[Allulose] is not metabolized by the body. It’s absorbed by the small intestine, but is then excreted. So none of the calories get absorbed or stored in your body. With the limited research that’s been done, it’s been found that [allulose] doesn’t have effects on blood sugars or insulin response.” It can be used in baking but tends to make cookies a bit more cake-like and less crunchy.
Coconut Palm Sugar
This is a popular sweetener, made by tapping coconut trees and boiling down their sap. It has the benefit of high electrolyte levels, and, according to the National Institutes of Health, it may reduce blood pressure. The American Diabetes Association states that it does have the same amount of calories and carbohydrates as sugar, so it is not advisable for diabetics.
Worth a Try
Some sweeteners don’t negatively affect blood sugar levels but may upset digestion in some people. Here are a few to investigate.
Yacon Syrup–This syrup is half as sweet as honey and is made from the root of the Yacon plant. It has a caramel flavor and has about one-third of the calories of sugar. As it is digested, it forms a gel composed of prebiotics which can help to effectively move waste through the digestive system. Overindulging in this syrup may lead to gas, bloating, or even diarrhea. Slightly less than one ounce is the recommended daily amount. This may be worth trying to see how your body reacts.
Sugar Alcohols–When reading ingredients be cautious about ones ending in “ols.” These are sugar alcohols, like Xylitol, Erythritol, Maltitol, Sorbitol, and Isomalt (ok, so there’s no “ol” in this one!). While these alcohols are made from plants and affect blood sugar levels less than regular sugar, they have a laxative effect in some people.
It is a good idea to try different sweeteners and see how your body reacts. Once you find the sweetener you like, be sure to do some research on manufacturers. While these sweeteners come from natural sources, they are extracted in manufacturing facilities and some methods of extraction will involve more chemicals than others. Also, read the ingredients on sweeteners carefully. Sometimes the natural sweeteners are mixed with sugar alcohols, which may affect digestion.
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