Let’s face it, sweetness is probably the most celebrated taste. From cookies and pies in desserts to fresh, juicy fruit, we can’t help but be drawn to sweet flavors. Unfortunately, this drive has soon turned into an addiction, causing many people to overdo their intake of sugary-sweet foods that are high in empty calories, carbs, and artificial ingredients. Most notably, sugar, and all of its derivatives. To make matters worse, the so-called “health” industry has gotten in on the game by adding even natural sugars to a variety of products, from pre-bottled smoothies to organic, “natural” snacks, beverages, and supplements. Just because a food contains natural sugar from, say, honey or agave does not mean it’s off the hook. At the end of the day, you’re still consuming sugar. And I’d much rather you get your kicks from something like berries (which contain fiber and micronutrients) than a huge spoonful of maple syrup.
Now, I’ve covered the topic of natural sugars already. (You can read my post here.) What I haven’t are the alternatives in the form of sweeteners. Typically, these include things like aspartame and stevia. For the record, I am by no means saying that you should never eat any honey or enjoy the occasional treat. That’s different. But for someone who’s really looking for a better substitute or is following a specific diet like Keto,then it’s very important that you stick to the right kinds of sweeteners. And that’s just what I’m going to cover today. So, if you’re looking for some Z-approved sweeteners, look no further than today’s post! Are you ready? Then let’s get to it!

Stevia

Also called Stevia Rebaudiana,this plant is a common sweetener that can literally be grown at home or purchased either in liquid or powder form. It contains virtually zero calories macronutrients (translation: no carbs, fats, or proteins; not even fiber). Thus far, the research looks quite favorably upon it, specifically in regard to keeping blood sugar levels in check. For instance, compared to sucrose and aspartame, stevia has been shown to cause the least amount of insulin spikes. In fact, in the research, participants that consumed stevia had the lowest total caloric intake (although it should be noted that aspartame had the same effect- the difference here though is that aspartame still managed to cause a higher insulin spike). [1] Additional research suggests that stevia may help to lower cholesterol and triglycerides, which are two precursors to heart disease. However, we need more conclusive evidence as to the effects of stevia on heart health, but what we have so far is very promising. [2]
Stevia is generally recognized as safe (GRAS) by the FDA. [3] Side effects may include upset stomach in sensitive individuals, depending on the dose and source of stevia. Some products choose to blend it with other sweeteners that contain sugar alcohols, which are highly fermentable causing gas, bloating, and loose stools. Other products (such as Stevia in the Raw) are downright deceptive, containing actual sugars like dextrose or maltodextrose.
There’s a bit of controversy of stevia potentially affecting female hormones in a negative way, but the research remains up for debate (the bulk of it remains inconclusive and centers on either animals or isolated cells rather than human subjects). [4] If you feel that stevia may be causing an imbalance to your cycle or hormones, then speak with a doctor or qualified expert.

Erythritol

This is my preferred alternative. Erythritol is a kind of sugar alcohol that can also be found in certain fruits. A gram of Erythritol contains about 0.24 calories and indigestible carbs. These carbs aren’t like fiber, but they do cause somedegree of fermentation. The downside is that it can cause a lot of digestive problems in some people. On the upside, it doesn’t appear to cause any spikes in insulin, blood sugar, triglycerides, or cholesterol. And it contains nearly 70% of the sweetness of regular sugar. So, as long as you keep the doses under control, you shouldn’t have any problems with it. It’s generally recognized as safe and is a wonderful ingredient with a ton of versatility. (I often use it in the form of Swerve.) [5] [6]

Monk Fruit

Another whole food-based sweetener is lo han guo, or monk fruit. It’s been well-documented and used in Traditional Chinese Medicine (TCM) and is said to be anywhere between 150 to 25o times sweetener than regular sugar. Better yet, it contains absolutely no carbs and calories and has no effect on blood sugar (much like stevia). The FDA has also recognized it as safe, especially with there currently being no data to point to any adverse side effects or dangers with long-term use. [7] People with an intolerance or allergy to gourds like pumpkin, cucumbers, melons, and squash will need to steer clear of it, since it could trigger a reaction. Aside from this, the only downside to monk fruit is its value.Pure monk fruit without any additives or extra ingredients is very expensive- it costs more than a pretty penny to get at least a month’s supply. Making it not the most financially appropriate choice. You’re better off with products that use it alongside other ingredients like erythritol, such as Lakanto, which are much more affordable.

Closing Thoughts…

If you’re low carb or keto, are looking to cut back on sugar and carbs, or need to manage blood sugar, these three alternatives to conventional sweeteners are your best bet. Notice that I excluded sweeteners like sucrose, aspartame, dextrose, and even xylitol. With the first three, there’s still a lot of controversy over their effects on body weight, visceral fat, blood sugar, and effects on gut health. I’d much rather avoid any risk with those. As for xylitol, it does have some benefits (especially for our gums and teeth), but it’s notorious for causing gas, bloating, and diarrhea (sorry- had to put it out there). Although Erythritol may have similar side effects for some people, I don’t think it’s as strong as xylitol and have personally never experienced any problems. But if you happen to have IBS, SIBO (small intestinal bacterial overgrowth) or Dysbiosis (bacterial imbalance), then steer clear of both of them.

But now that we know all about these sweeteners, how about I leave you with a few recipes that include them? That way, you know how to cook with them, and can see for yourself just how great they are at replacing conventional sugar.

Low Carb Gooey Peanut Butter Brownies
Homemade Sugar Free Chocolate Bar
Keto Birthday Cake: Coconut and Cream
Low Carb Pancakes with Blueberries
Sugar Free Mocha Ice Cream
Cinnamon Roll Fat Bomb

Sources:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2900484/
[2] http://www.krepublishers.com/02-Journals/S-EM/EM-03-0-000-09-Web/EM-03-2-000-2009-Abst-PDF/EM-03-2-137-09-047-Sharma-N/EM-03-2-137-09-047-Sharma-N-Tt.pdf
[3] https://www.fda.gov/about-fda/fda-basics/has-stevia-been-approved-fda-be-used-sweetener
[4] https://www.medicalnewstoday.com/articles/319837.php
[5] https://www.ncbi.nlm.nih.gov/pubmed/8039489
[6] https://www.ncbi.nlm.nih.gov/pubmed/16988647
[7] https://www.healthline.com/health/food-nutrition/monk-fruit-health-benefits#buyer-beware