Are Plant-Based Sweeteners Really Good for You?
When it comes to reducing sugar intake, plant-based sweeteners have become the latest nutrition buzzword, and for a good reason! Not only can they be used as a safe alternative to sugar, but some also have health benefits!
This month I’m sharing the facts on the most common plant-based sweeteners along with common brands you’ll find and how to use them.
I’d love to hear how you are using plant-based sweeteners to sweeten your life!
Stevia
One of the most well-known plant-based sweeteners comes from the Stevia rebaudiana plant, known as stevia. This zero-calorie sweetener is about 300 times sweeter than table sugar and does not raise blood sugar levels.
How to use: A pinch of stevia can sweeten beverages such as coffee, tea, or lemonade, as well as in hot or cold cereals, smoothies, and unsweetened yogurt. While some brands do say you can bake with stevia, it does leave a strong aftertaste.
What’s to love: Stevia has been found to help reduce high blood pressure in people with hypertension by 6–14% and lower blood sugar levels in people with diabetes.
Be aware: It does have a bitter aftertaste, and using too much can cause bloating or an upset stomach.
The United States Food and Drug Administration (FDA) classify sweeteners made from high-purity steviol glycosides to be “generally recognized as safe,” or GRAS.
Plan for success
Once you've established your goals, purchase, and prepare what you need to get started. Not having the tools or resources required can become an excuse to procrastinate and put off what needs to be done. This only sets the cycle of waiting for "tomorrow" and delays forming the habits for your routine.
Erythritol
Erythritol naturally occurs in many fruits and is also made during the fermentation of some foods and beverages. However, It contains 0.24 calories per gram and is approximately 70% the sweetness of sugar.
How to use: Erythritol can be found in powdered format and is used to sweeten and thicken low calorie or sugar-free foods.
What’s to love: It doesn’t spike blood sugar or insulin levels and appears to be better tolerated than most sugar alcohols. It has a mild aftertaste, which is why many people prefer it over other plant-based sweeteners.
Be aware: Taken in large amounts, it can cause digestive distress.
While erythritol is a new sugar alcohol, it was approved by the FDA in 2001.
Xylitol
Sugar alcohol has a similar sweetness level as sugar and contains about 2.4 calories per gram, compared to the four calories per gram of sugar.
How to use: Xylitol can be used as a sugar replacement with a 1:1 ratio. It is used to sweeten coffee and teas as well as in some baking. It is a common ingredient in sugar-free chewing gums, candies, diabetes-friendly foods, and oral-care products.
What’s to love: Xylitol has been associated with improved dental health, reducing the risk of cavities and dental decay. It also doesn’t raise blood sugar or insulin levels.
Be aware: It can cause digestive side effects such as bloating, gas and diarrhea when taken in high doses.
While it is safe for humans, keep away from dogs as xylitol is highly toxic for them.
Swerve
Swerve is a natural, non glycemic sweetener made from a blend of erythritol and oligosaccharides.
How to use: Because of its unique blend, Swerve is excellent for baking. It measures cup-for-cup like sugar!
What’s to love: Minimal aftertaste or digestive discomfort. Like other plant-based sweeteners, Swerve sweetener will not impact your blood sugar and is loved by low carb bakers.
Be aware: Similar to other plant-based sweeteners, overeating can cause digestive discomfort and distress.
Monk Fruit
Monk Fruit (Lou Han Guo) - Monk fruit is a small fruit native to southern China. The seeds and skin are removed, and the monk fruit juice is extracted to use as a sweetener. Monk fruit sweeteners are 150 - 200 times sweeter than sugar, which means only a small amount is needed to add a little sweetness!
How to use: Similar to other plant-based sweeteners, monk fruit is used to sweeten beverages, hot or cold cereal, and smoothies. When it comes to baking, monk fruit will require a little more trial and error because the amount needed is smaller than traditional sugar.
What’s to love: For years, it has been used to treat a sore throat or cold by traditional Chinese medicine!
Be aware: There are more challenges involved with growing monk fruit, making it more expensive than other plant-based sweeteners.
The U.S. Food and Drug Administration (FDA) considers monk fruit sweeteners to be generally regarded as safe (GRAS). There appears to be no evidence that monk fruit sweeteners cause harmful side effects.
