What are the Healthiest Sweeteners?

This is a common question that I get asked in clinical practice on an almost daily basis. So here are my recommendations:

Use freely:

1. Monk fruit: Widely considered to be the safest sweetener available. Like Stevia, it contains a naturally occurring sweet compound that has no effect on blood sugar, insulin levels, or the gut microbiome. At this point, there really is no negative associated with it. It is known to be gentle on the gut. Just make sure that the monk fruit you are using is 100% monk fruit and is not mixed with other, less desirable sweeteners, so check the ingredients.
2. Stevia: Like monk fruit, Stevia contains a naturally sweet plant compound that doesn’t affect blood sugar or insulin levels. There is, however, a small risk of gut sensitivity in some people, whereby they may experience more bloating or gas. And there is a very small risk of allergy for those who have allergic reactions to ragweed, chrysanthemums, marigolds or daisies. Similar to monk fruit, just make sure that it is 100% stevia and not mixed with less desirable sweeteners.
3. Thaumatin: is a safe and natural sweet protein from the West African katemfe fruit. Because it is a protein, it digests like a protein normally would and is not associated with gut upset. It has no effect on blood sugar or insulin levels. Again, just make sure that it is 100% thaumatin and not combined with a less desirable sweetener.

Use in moderation only:

4. Date sugar: Derived from the date fruit, this is essentially 100% powdered dried dates. So, although this is still high in naturally occurring sugars, it comes with fibre and nutrients. It has a lower GI index of around 45-50, so it does not cause a sugar spike in the blood like regular sugar. It is naturally rich in electrolytes like potassium and magnesium, while also containing the highest antioxidants of any dried fruit. So as a result, it can aid in reducing inflammation levels and benefiting muscle tissue hydration. However, it is not a zero-calorie sweetener and should thus be used in moderation. It does not dissolve in liquids and can caramelise, so it’s best not to use it in hot drinks, but rather sprinkled over food, in low heat baking or in smoothies. It is not suitable for those on low FODMAP diets as it does contain naturally occurring fructose.
5. Raw honey: Is a healthy sweetener when compared to refined white sugar. It contains a complex source of enzymes, trace nutrients, and antioxidants, especially when using a high-grade raw manuka honey. It has a lower GI than sugar at 50-58, meaning that it does not spike blood sugar as much as refined sugar. Avoid commercial pasteurised honey, which destroys a lot of the health-giving benefits of honey. Like date sugar, it is not a zero-calorie sweetener and therefore should be used in moderation. Honey is not suitable for those on low-FODMAP diets or who are sensitive to fructose, which it contains in larger amounts.
6. Xylitol and Erythritol: Although these sweeteners are naturally derived, they come with some drawbacks. The positives are that they have a very low, almost non-existent GI (around 7) and therefore do not cause a sugar spike or insulin response. They are also protective for the teeth and are therefore used in a lot of natural enamel-protecting gums and toothpastes. They are low-calorie and are suitable for those trying to lose weight. They have a very neutral sugar-like taste and are wonderful in baking or for hot drinks. Now the negatives; they can be upsetting to the gut for those who are sensitive to sorbitols, causing bloating and gas, and are therefore not suitable for those on a Low FODMAP diet. There is also some concern that higher amounts of these sweeteners consumed on a regular basis may increase the risk of blood clots, heart attacks and strokes. Research on this concern is ongoing. Xylitol is also highly toxic to dogs, so please keep it away from your pets. 100% monk fruit, stevia or thaumatin are much safer options for daily use to replace sugar.

Avoid and consume sparingly:

7. Artificial sweeteners: such as aspartame, are often found in diet drinks, many sugar-free chewing gums or diet products in general. Although they are not dangerous, there are some concerns about how they can negatively affect health. Because artificial sweeteners can be 200-600 times sweeter than sugar but without the calories, they may confuse your metabolic signalling, which may lead to increased hunger cues and sweet cravings with time. Furthermore, there is some ongoing research on how these sweeteners may negatively affect the gut microbiome, with a longer-term increased risk of developing obesity or type II diabetes in susceptible individuals. For this reason, we suggest avoiding or consuming sparingly.
8. Brown or white sugar: the original sweetener. Because sugar has a higher GI of approximately 80, it causes a sugar and resulting insulin response, which is bad news for your health. Insulin spikes and high insulin levels are associated with poorer health outcomes in general, so we recommend avoiding them or only consuming them sparingly.

If you’re unsure which sweeteners may suit your diet, digestion or general health goals, our naturopaths can provide personalised suggestions based on your individual needs. Book a naturopathy appointment at Essendon Natural Health to discuss practical dietary options that may be appropriate for you.

Robert Gentile

B.C.M (Hons), C.Clin.Prac (China), C.Toyohari. Registered Acupuncturist and Herbalist. Integrative Natural Medicine Practitioner.

Robert is a passionate and warm practitioner who has an extensive knowledge of integrative and functional natural medicine. He is down to earth and has an interest in organic foods, gardening and sustainable living. With over 17 years of experience, he is renowned for being very thorough by both fellow practitioners and patients alike.