quick tips

sweet swaps

get to know popular sugar substitutes

Sweet treats are a sign of the season, but they can be loaded with sugar, which is linked to inflammation, autoimmune conditions, increased diabetes risk, and more, especially when consumed in large amounts. When making your holiday favorites this year, natural sweeteners in small amounts can be a healthier alternative. Here are some options to consider.

SWEETENER CHARACTERISTICS

Agave syrup Agave is very sweet—about 84 percent fructose. Extracted from the agave plant, so it’s a natural sweetener (although still quite processed).

Coconut sugar Adds texture and color but does not taste too strongly of coconut.

Date sugar Highly absorbent; made by crushing dried dates into a powder. Retains a lot of its nutrients after processing.

Honey Syrupy liquid made by bees from flower nectar; flavor varies based on bees’ diets. Maple syrup Pure maple syrup is made by boiling down sap from maple trees; available in different grades.

Monk fruit sweetener

About 100 times sweeter than sugar; some people report a bitter taste. Stevia Made from the stevia plant; about 350 times sweeter than sugar. Xylitol Naturally occurring sugar alcohol; may cause GI distress for some individuals; toxic to dogs. Calorie free (cannot be digested by the body); may reduce decay-causing bacteria in saliva. Often found in sugar-free gum, mints, and candy, as well as some dental-care products and nasal rinses.

HEALTH BENEFITS

Contains small amounts of iron, zinc, and inulin (a fiber that helps prevent blood sugar spikes).

Contains trace amounts of antioxidants, minerals, and vitamins. Popular in beverages, marinades, and dressings, or drizzled on pancakes, toasts, and yogurt.

Offers some amounts of antioxidants, minerals, and vitamins. Calorie free; monk fruit’s sweet flavor comes from antioxidants known as mogrosides. Contains no fructose and has a glycemic index of zero.

USES

Best for sweetening drinks, teas, and coffees.

Use as a sugar replacement in many recipes—grind into a fine powder before baking with it.

Best for recipes that have been created specifically for date sugar.

Use to top breakfast foods, or as a substitute for caramel.

Sometimes used in products such as canned fruit, chocolate, and juice. Works well in coffee, smoothies, and other beverages.

If you’re looking to cut back on your sugar consumption, try these six tips from The Mayo Clinic:

1. Top your plain oatmeal or cold cereal with fruit rather than sugar. 2. Drink plain or sparkling water instead of sugary beverages. 3. Eat fruit for dessert instead of cookies and pastries. 4. Reduce the sugar you use in baking by replacing it with unsweetened applesauce. 5. When choosing condiments, avoid highsugar options like ketchup and barbecue sauce and reach instead for salsa, mustard, or hot sauce. 6. When you buy packaged foods, read the label and skip the high-sugar options. Research menus online in advance when you go out to eat so you’ll make the best choices.

Evaluate the alternatives

Sugar alternatives can be natural or artificial. Artificial sweeteners are fake sugar substitutes, which may come from naturally occurring items like herbs or even sugar itself.

Natural sweeteners can be healthier, but keep in mind that moderation is key. Even natural substitutions can raise your blood sugar, depending on their glycemic indexes and fructose contents. For best results, look for recipes that specifically call for a certain sweetener.