Four Natural Sweeteners Explained

We all know that too much sugar (of any kind) is bad for our health, but there are natural sweeteners that are less problematic than just plain cane sugar.

Let’s break down what you need to know about four natural sweeteners you may have seen in ingredient lists…

🍬 Stevia

Stevia is a zero-calorie sweetener extracted from the leaves of the stevia plant. It’s green in its raw form but white after being processed. Even though stevia is hundreds of times sweeter than sugar, it can leave a bitter aftertaste that some people don’t like. Stevia is the sweetener used in my client-favorite Vegan Vanilla Protein Shake Mix.

🍬 Xylitol

Xylitol is a very low-calorie sugar alcohol. Sugar alcohols are very sweet but are not absorbed readily into your bloodstream. The major downside of sugar alcohols is the potential side effect of gas and/or diarrhea (I have found this really varies from person to person). Sugar alcohols are often used to sweeten protein bars. Xylitol has specifically demonstrated benefits for dental health - that is why I chew xylitol gum!

🍬 Monk Fruit Extract

Monk fruit extract comes from a fruit that is native to Southeast Asia. It has zero calories and may contain beneficial compounds like antioxidants. It’s a more expensive ingredient, but a little goes a very long way! Monk fruit extract is used to sweeten my Vegan Chocolate, Whey Chocolate, and Vanilla Protein Shakes.

🍬 Coconut Sugar

Time to get real about coconut sugar. Coconut sugar is not zero calories. It has the same calories as regular table sugar but is higher in nutrients and has a slightly lower glycemic index. Even though it’s a whole food, it’s close enough to sugar to be considered almost the same.

Want the bottom line?

🍒 The best approach is to eat foods closest to their whole form. Satisfy that sweet craving with a piece of juicy fresh fruit or a square of organic dark chocolate…

and on the occasion when you want to add a sweetener? Choose a natural sweetener you like and do it in moderation 😋