The Best Low-calorie Sweeteners

So many to choose from! I am asked quite often what type of sweetener I use or what is the best sweetener to use. I understand diabetics need to have an alternative for sugar and I understand that people want to eat something sweet without the calories or guilt. I don't have just a sweet tooth… I think I have several!!

But I have a hard time recommending any of these on the shelf. First, they are all highly processed. The processing of stevia makes it an endocrine disruptor. Second, these alternative sweeteners are damaging to the gut because they lower the amount of good bacteria in your gut. Some can ferment in your gut causing pain and bloating. Other sugar alcohols can cause diarrhea and constipation when consumed in high amounts. These highly processed sugar alternatives have been linked to other health problems including fatigue, anxiety, and depression to name a few.

I like honey, maple syrup, molasses and dates because they all four have nutritional properties and come from natural sources. Some do not need any processing at all and won't contain additional ingredients. But they are a form of sweetener and when eaten in high amounts will cause weight gain.

Honey: honey has phytochemical, anti-inflammatory, antimicrobial and antioxidant properties. Honey also has flavonoids and polyphenols. It has been used as alternative medicine for hundreds of years and can even be used topically for treatment for various skin concerns. Using "local to you" honey has also been reported to help with allergies. Although there are no long term studies on honey and heart health, some studies show promise in reducing blood pressure and oxidative stress on the heart.

And, of course, honey is good for suppressing coughs too!

Maple syrup: pure maple syrup contains up to 24 different antioxidants. It contains large amounts of zinc and manganese along with potassium and calcium. Maple syrup has been used topically for various skin conditions and is lower on the glycemic index than granulated sugar. The glycemic index is a value used to measure how much a specific food raises blood sugar levels.

Molasses: Molasses are a good source of iron, selenium, copper, calcium, potassium and phosphorus. Blackstrap Molasses is considered a good treatment for anemia because the bioavailability of iron is 85%. It is an old remedy for childhood constipation due to a carb found in molasses that is a good source of fiber and the potassium that helps regulate muscle contractions.

Dates: dates are very nutritious! Besides containing fiber and a small amount of protein, dates contain 40% of the RDV of copper. They also contain potassium, magnesium, iron, manganese and B6. Dates are full of antioxidants which contribute to their health benefits BUT they do contain more calories because they are a dried fruit. Studies have shown dates to lower inflammatory markers in the brain and reduce amyloid beta proteins which form plaque in the brain. Dates are a form of fructose which is the sugar found in fruit.

To substitute dates for sugar in recipes, you will need to make a paste.

Date paste makes a good substitute for sugar in some recipes.

In the end.. sugar is sugar. It can cause weight gain and inflammation. But if you want a little sweetener in your coffee, oatmeal, smoothie or anything else consider the health benefits these 4 sweeteners give and ditch the highly processed stuff! Use it in moderation and your gut will thank you!