My 4 Favourite Sugar Swaps

I’ve been asked a few times 'if I could focus on one thing that would make the biggest impact on somebody’s health, what would it be?'

Removing SUGAR could be one of the most important things a person could do with their health. I find it so interesting to see how good people feel when they finally break this habit and get control over the use of it in their life (many of my patients don't realize how much sugar they actually consume until they start reading labels!).

Kids & Sugar

For those of you with kids, cutting out or reducing sugar can feel nearly impossible. We try our best to reduce it where we can and keeping it to special occasions as much as possible. While I recognize it’s difficult to keep out of kids’ diets, a sugar-filled breakfast (most cereals) could be the most detrimental thing you could do to their metabolism first thing in the morning. Breakfast cereals contain between 10-15g of sugar per serving (to put that into perspective, the American Heart Association recommends a maximum of 25g of sugar per DAY). 

How Does Sugar Affect Our Bodies?

I explain a little bit more about sugar and the effects it has our bodies in this video below! 

Why I Avoid Artificial Sweeteners 

We try to avoid artificial sweeteners as much as possible as the research is still not convincing on their long-term safety. These include things like sucralose, acesulfame-potassium, and aspartame. These are commonly found ingredients in everything from diet sodas, protein powders, and many other “sugar-free” foods.

Are Natural Sweeteners Healthier?

Patients often ask me about natural forms of sugar such as fruit juice concentrate, honey, coconut sugar, and maple syrup? These are all better choices than processed white sugar. However, these will still have a negative effect on your blood sugar and can create health issues when used consistently and/or excessively. If I had to pick one of the above, I would choose honey in small amounts as there are some health benefits to using it.

My Favourite Sugar Swaps

I've put together a list of my best swaps for sugar that will help you break the habit while still enjoying some of your favourite foods. I will note that helping people transition to a low-carb regime has helped curb sugar cravings in many of my patients and is something to consider if you have this problem.

These four sweeteners have all been widely utilized around the world for many years and have little to no effect on your blood sugar.

1. Stevia

Stevia comes from a South American plant and has been used for several hundred years. It is 200 to 350 times sweeter than sugar so be careful - a little goes a very long way! I tend to use stevia if I’m doing some baking and will use it in combination with some of the other sweeteners since it does have a somewhat bitter taste.

2. Erythritol

This is a sugar alcohol which means it resembles sugar but it is only partially digested and absorbed by the body. This is often in a granulated form and can easily replace sugar in recipes in a 1:1 ratio. For that reason, it is very easy to use.

If cost concerns you, I would use a few drops of stevia to be able to cut back on the amount of erythritol. Also to note, sugar alcohols can affect some people’s digestive systems in the form of diarrhea, bloating or gas. If you’re noticing this, try to cut back on the amount until symptoms resolve (or try something else).

3. Monk fruit

This is a plant from Asia that was named after the monks who cultivated it centuries ago. It’s about 250 times sweeter than sugar but does not raise blood sugar or insulin and it tastes better than stevia.

There’s one product that combines erythritol with monk fruit named Lakanto. This would be my favourite product to use as you can use it 1:1 for sugar and it tastes great. It typically does not cause any digestive upset but the downside with monk fruit is cost.  

I would always argue that you can pay now (with higher grocery costs) or pay later with poor health.

4. Xylitol

This is also a sugar alcohol usually derived from corn or birch trees. It is commonly used in things like chewing gum as it has been shown to help prevent cavities. It has a minor impact on blood sugar and insulin as it is not 0 calories.  Again, some people will notice issues with digestion when consumed in moderate or large amounts and remember it is not safe for pets.

Final Thoughts

If you feel like sugar has a grasp on you, I would use these sweeteners instead of sugar as their use will be less detrimental over time. I strongly recommend people to tackle this as it can have a massive impact on your overall health.

If you are looking for specific help in this area I have decided to put my online low-carb course on sale for a limited time 😃!! For those of you in the Halifax area, I am doing our first LIVE presentation in two years! Mark the date: Saturday April 9th….more details to come.