Let’s talk about the sweet stuff, sugar and it’s alternatives. First, let’s understand sugar. There are a few different types of items that are referred to as sugar. Natural sugar is what occurs naturally in our food, in items such as fruit and milk. The biggest caution here is to have this in amounts with limited processing. For example, enjoy the whole apple, but have apple juice or apple sauce in limited quantities. We lose that beneficial fiber and the act of chewing (which takes longer to consume) once we process it, thus it can increase blood sugar quicker.
Added sugar is sugar that is added to foods during processing. This is where consumption in limited amounts should happen. Pay attention to the Added Sugar on the label.
A teaspoon of sugar is 4 grams. So, for example, an item with 12 grams of sugar per serving would have 3 teaspoons of sugar.
Looking for an alternative to sugar? There are many different alternative sweeteners on the market and these are currently some of the favorites.
Monk Fruit
Monk Fruit is about 150-200 times sweeter than white table sugar so a little can go a long way. It is derived from a small melon-like fruit that originated from China. The sweetness comes from the antioxidants in the fruit itself and with that comes a slew of benefits. Since you only have to use a little, it can help you reduce total calories and overall sugar consumption in the diet.
Allulose
Allulose is a naturally occurring sugar found in figs, raisins, wheat, maple syrup and molasses. While it’s not a no-calorie sweetener, it is very low with 0.4 calories per teaspoon. This alternative isn’t sweeter, but rather about 70% the sweetness of sugar and is absorbed differently thus not impacting your blood sugar or insulin response.
Stevia
Stevia is about 200-400 times sweeter than white table sugar and comes from the Stevia plant in South America. Like the others above, it has no calories, carbohydrates or artificial ingredients. You can find this in many different forms from liquids to powders and they are all used a little differently depending on your methods.
As always, talk with your care team before starting a new regimen. While there are many resources available, find a Registered Dietitian who can help steer you in the right direction from a food stand point as these are not 1:1 substitutions for baking, or in your cup of coffee. We’re here to help!
