All about Natural Sugar, Artificial Sweeteners & Natural Sweeteners
There seems to be a lot of confusion around sugar these days, especially with the popularity of the keto diet. “Is natural sugar bad for you, is coconut sugar healthier than cane sugar, are artificial sweeteners safe?” Let’s tackle some of these questions below:
Natural Sugars
Natural sugars are found in whole foods like fruits, vegetables, dairy and grains are generally safe for human consumption. However, not all natural sugars are created equally. Glucose and Fructose, for example, are absorbed directly into the bloodstream from the small intestine. Fructose (fruit sugar) needs to be processed first by the liver and is not utilized by the brain and muscles the same way that glucose is. If you eat more fructose than what your liver can handle, the excess is turned into triglycerides (fats) which can accumulate in the liver and bloodstream causing obesity, fatty liver, inflammation and can increase the risk for heart disease and hepatic insulin resistance. Generally speaking, if you are eating a whole foods diet that includes fruit, you don’t have to worry about getting too much fructose. However, fruit in grocery stores has now been selected and genetically modified to produce fruit 10x sweeter than what was historically eaten by our ancestors. Therefore limiting mainstream high-sugar fruits like cherries and grapes sounds like a good idea to me, especially if you are insulin resistant, diabetic or trying to lose weight.
A great way to consume fruit is together with a source of protein and fat to delay sugar absorption and moderate your blood sugar response. An example of this would be some coconut or grass-fed organic yogurt with ground flax and some local season fruit on top. Another favourite of mine is an apple with almond butter & cinnamon. Low-sugar fruits such as wild berries and citrus fruits are great additions to a healthy diet. Lemon and orange are my personal favourites for flavouring water, sparkling water, and smoothies.
Natural sugar does not have to be something you are afraid to eat if you know what you are eating and how your body reacts to it. Everyone is different and will be able to tolerate different amounts of natural sugar. Trouble arises when excess sugar is left in circulation instead of being pulled into the tissues (ie insulin resistance). Excess sugar in the bloodstream is destructive and causes a host of issues that lead to many of our most popular chronic diseases seen today. Remember your blood only carries about 2 teaspoons of glucose in circulation at baseline, anything consumed above this amount needs to be utilized by burning it or storing it. If you are concerned you might be insulin resistant, it’s best to get ahead of the issue as soon as possible. Get your fasting blood sugar tested and ensure your level is below 6mmol/L. Insulin resistance is by far the biggest risk factor for hypertension, heart disease, dementia, diabetes and obesity.
What about natural sugars on the keto diet?
If you are on a strict keto diet, you are going to want to watch natural sugar as well as processed sugar since they both increase blood sugar levels. Some low-sugar veggies/fruits can be a part of a ketogenic diet depending on your carbohydrate goals and glucose tolerance, which will vary for each person. Increases in blood sugar and insulin will switch you back into glucose-burning mode and stop ketone production. Since keto is meant to be a cyclical approach (unless otherwise therapeutically indicated) you can incorporate more natural sugars during your non-keto cycles (typically every 2-3 weeks). Food quality is every bit as important as carb restriction on the keto diet, so make sure you know where your food sources are coming from. A keto diet is an excellent tool for improving blood sugar levels, increasing insulin sensitivity and giving your body time to repair from chronically elevated blood sugar levels. It also has some great cognitive function benefits, as the brain thrives on ketones as fuel. For more info on a ketogenic diet, check out the Bulletproof blog or DM us with any questions.
What about high sugar fruits like dates?
Yes, dates are higher in sugar than most other fruits (about 16g), some of which comes from fructose. The good news is that the sugar from dates increases your blood sugar slowly because of its fibre content. Dates also have a host of other beneficial micronutrients such as antioxidants, potassium, magnesium, iron, copper and B6. Dates, therefore, make a great natural sugar substitute when incorporated into a whole foods diet. I like to use dates or bananas to sweeten desserts, baking and protein balls. However, I usually avoid eating store-bought varieties of bars or smoothies sweetened with dates, as they can be packed with 10-20 dates, which is a lot of sugar for one sitting. The best way to enjoy dates is again, alongside a source of protein & fat. Note: always check the label when purchasing fruit like dates, prunes, coconut & other dried fruit – make sure they are nitrate-free and have no additional sugars added.
What about honey & maple syrup?
Although natural, honey and maple syrup are essentially liquid sugar and will quickly increase your blood sugar level. They don’t have the added benefits of fibre to slow their absorption of sugars into the bloodstream. They do offer up some additional micronutrient benefits similar to dates. They contain antioxidants, calcium, potassium, zinc and iron. Honey also has some potential environmental allergy defence to local pollen and supports immune function. If you want to include these sugars in your diet choose raw, local and organic – a safe bet is to buy at your local farmers market. Remember quality matters, always read labels to ensure that these products have not been pasteurized and additional sugars or stabilizers have not been added. High fructose corn syrup is often added to store-bought varieties to make it even sweeter. Pasteurization at high temps can destroy the delicate antioxidants and micronutrients.
What about Yacon syrup?
Yacon is a great syrup alternative to things like rice malt syrup. It has a lower blood sugar response because of its soluble fibre content which has been shown to act as a prebiotic in the GI tract and may help relieve constipation. It contains antioxidants and is high in potassium. Yacon syrup has about 2g of sugar per serving, which is quite reasonable for someone with good glucose tolerance. It has also been shown to increase the hunger satiation hormone ghrelin to help signal the feeling of fullness to the brain. Yacon is high in FODMAPs and should be avoided if you are sensitive to them.
What about coconut sugar?
Coconut sugar has become popular in the wellness industry but let’s not forget that it is still just sugar. Coconut sugar does retain some of the beneficial micronutrients from the palm tree such as iron, zinc, calcium, potassium and has a slower release of sugar into the bloodstream because of the fibre inulin. Therefore coconut sugar is slightly superior to other granulated processed sugars, but will most definitely still spike your blood sugar. I’d use this to substitute white sugar when using whole foods like dates or bananas is not an option.
What about Agave?
Agave syrup is a highly processed sugar similar to high fructose corn syrup. It contains little minerals and fibre, which are removed during processing. It is very high in fructose which can be damaging to the liver and has been linked to weight gain. I avoid this product altogether given there are much better alternatives out there.
Artificial Sweeteners
Aspartame (Equal), Splenda & Sweet n Low – all of these are chemically processed sugars that have been linked to cognitive dysfunction, cancer, and obesity. Although these replacements are calorie-free, your brain and gut still get the same dopamine hit which equally causes more sugar cravings, insulin production and increased appetite as seen with regular sugar. These sweeteners interfere with your body’s normal hormonal signalling of satiety, leading to artificial hunger and weight gain. They have been shown to damage the gut microbiome killing off good bacteria causing symptoms of IBS, insulin resistance, mood disorders, acne, and immune suppression. Artificial sweeteners are just as addictive as real sugar, not to mention have been linked to cancer risk and cognitive decline. If it were up to me, these chemicals would be banned from our food system.
Natural Sweeteners
Organic stevia, monk fruit, xylitol, erythritol – are natural sweeteners that cause no increase in blood sugar and are generally safe for consumption. They have none of the negative side effects seen with artificial sweeteners but can still be addictive due to the dopamine hit from tasting sweet. Natural sweeteners trigger sweet receptors in the gut lining which can stimulate insulin production, potentially leading to dysregulation of blood sugar levels, sugar cravings and weight gain. Sugar alcohols like xylitol and erythritol are fermented by bacteria in the GI tract and can cause gas, bloating and diarrhea in people with a sensitive gut or poor microbiome.
Natural sweeteners like Stevia can be a good option for anyone with insulin resistance, diabetes or on a keto cycle who are wanting to tightly regulate blood sugar levels. It may also help as a sugar substitute in an effort to slowly decrease the amount of processed sugar in the diet. Remember not all stevia is created equally, look for 100% organic stevia leaves. I’ve also been liking this brand of monk fruit blend sweetener and this brand of stevia-sweetened dark chocolate products.
How I Incorporate Sugar in My Diet
Personally, I don’t get the same satisfaction from natural sweeteners like stevia as I do from whole foods like dates, fruit or honey. Additionally, I like to focus on getting high-quality nutrient-dense foods into my body, as opposed to keeping calories out. Therefore, eating sugar from whole food sources works best for my body, is satisfying and keeps uncontrollable sugar cravings away so that I don’t end up binge eating ultra-processed sweets on a whim. I stock my house with whole-food ingredients like dates and raw cacao which I can make into a healthy dessert so that I can feel good about having a sweet snack anytime. After all, the whole point of eating is to take in calories that your body can use for energy, so it doesn’t make much sense to me to be eating store-bought low-calorie processed desserts that have nothing beneficial to offer your body. Eating whole foods will moderate your taste buds so that things like red peppers and berries taste sweeter to you, making them more satisfying as you eliminate artificial or processed sugars from your diet. This will also increase your glucose sensitivity so that when you do want to indulge in some processed sugar, your body will be able to tolerate it better, moving the sugar into your tissues to be used for energy or stored for later use instead of remaining in circulation where it can cause damage to your organs and microvasculature.
Note: High sugar foods are worse for you when they are consumed in combination with unhealthy highly-processed oils like canola or soy and highly-processed carbohydrates. Steer clear from these damaging combinations – yes, that means you Tim bits.
If you have good glucose tolerance and are a healthy weight for your body, then natural sugars can be included in a healthy whole food plant-centric diet. If you are overweight, carry excess visceral fat around your midsection, have reduced insulin sensitivity, or have high triglyceride levels you will want to limit sugar intake until these issues are resolved. Being overweight and having elevated blood sugar levels increases the release of inflammatory chemicals in the body, which increases the risk for chronic diseases and metabolic dysregulation.
Tips for Managing Sugar in Your Diet:
– Always look for minimally processed whole foods
– Read labels and be informed about what you are putting in your body
– Get to know some brands you trust for go-to snacks
– Focus on getting real whole food meals into your diet vs calorie or macronutrient restriction
– Eating balanced meals including protein, fat, and fibre will fill you up, balance your hormones, regulate blood sugar levels and reduce cravings
Favourite Low Sugar Snack or Meal Ideas:
– Veggies w olive oil hummus or guacamole
– Mixed nuts w a few squares of 85% or higher dairy-free dark chocolate
– Apple or banana w almond butter & cinnamon
– Soft boiled eggs w avocado or guacamole
– Canned salmon w veggies or flaxseed crackers
– High-quality protein balls
– Smoothie w protein, greens, and fat
– Coconut or Grass-fed organic yogurt w ground flax, hemp or chia seeds and berries
– Swap out conventional grains for whole food options like yams, butternut squash, spaghetti squash, lentils, & beans
![](https://lolohealthco.com/wp-content/uploads/2019/09/IMG_9183-1024x768.jpg)