If you’re trying to bake and eat healthy, can you still use a sweetener? What if you have autoimmune or gut health issues?
Yes, you can.
Maybe you’ve heard the blue (Equal), pink (Sweet-n-Low), and yellow (Splenda) packets are not the best for your overall health because they provide no nutrients and may cause headaches, IBS, mood issues, and even weight gain. Read below for substitutions that won’t cause the roller coaster effect in your blood sugar or all the side effects the others cause.
Here are a few better choices:
*Stevia
*Monk fruit
*Allulose
*Sugar alcohols
*Blends of any of the above
*Honey, pure maple syrup, dates
Stevia, monk fruit, and allulose are my top three choices because they don’t affect your blood sugar levels (or only minimally). Stevia, which comes from the stevia plant originally found in South America, is about 200 -300 times sweeter than sugar. Look for clean brands such as Sweet Leaf.
Monk fruit or Lo han guo is a fruit that originated in China and is 200 times sweeter than sugar. You can find both stevia and monk fruit in powdered or liquid forms. Plus, they both are stable at high temperatures so they’re perfect for baked goods although the appearance may be different than those with regular sugar. Most scientists say they’re even safe for those who have diabetes, are pregnant, and even in children. (But check with your own doctor first.)
Allulose is relatively new to the lower sugar movement. It is 70% as sweet as sugar and can be found naturally in figs, Jack fruit, and raisins. Allulose has about 90% fewer calories than regular sugar, but is harder to find in stores than stevia and monk fruit currently. While allulose is absorbed by the body, it is not metabolized so that makes it another good option when trying to keep your sugar grams low.
Some people like sugar alcohols such as xylitol or erythitol, or a blend of a sugar alcohol and either stevia or monk fruit. Brands include Swerve, Lakanto, and Truvia. However, sugar alcohols and allulose may cause unpleasant digestive issues such as gas, bloating, cramping, and diarrhea in some people. So be cautious about sugar alcohols and listen to your body.
More natural sugars such as honey, pure maple syrup, and dates do contain some nutrients such as vitamins, minerals, and fiber; however, be cautious because they will still raise your blood sugar levels.
The bottom line is that each person’s body is different and will respond differently to both sugars and substitutes. If you’re trying to eat low sugar, try some of these more natural alternatives this week and see what you think.
And here’s a delicious gluten-free and low sugar “oatmeal” cookie recipe that uses stevia plus pure maple syrup and is so tasty you just may want to bake some today!
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If you need help in figuring out why you’re still having brain fog, fatigue, pain, trouble losing or keeping weight off, and handling stress (without binging on food), reach out to me. I help clients one-on-one and in group programs by using small steps using nutrition and lifestyle. Many of my clients are like you – over 40, have foggy thinking, no energy, have digestive issues, and can’t fit into their clothes. Plus, they are moody and don’t seem to handle stress well. I’ve been helping clients and myself for years and would love to help you. So contact me here for a free discovery call to see how we can work together. — Leah Cheshire, NBC-HWC
