Sweeteners: A Comprehensive Guide
Almost everyone enjoys a sugary snack. However, frequently consuming foods and drinks with lots of added sugar can lead to significant weight gain and increase the risk of serious health problems, such as diabetes, heart disease, and even cancer.
The best advice I can give is to limit your intake of sweets and avoid eating anything highly sweetened. It also doesn’t make sense to eat anything sweet without it containing either fat or fibre to slow-down the rapid absorption of sugar into the bloodstream, while also providing valuable nutrients.
Consuming too much sugar has the effect of increasing unwanted dysbiotic bacteria, while reducing our level of beneficial bacteria. our gut bacteria as well, predisposing us to SIBO, Candida overgrowth, IBS and IBD. While experts generally acknowledge the safety of added sugars, mounting evidence suggests that consuming them can negatively impact our gut microbiome, potentially leading to various diseases. (Garcia et al., 2022)
Understanding the differences between sugars and sweeteners can help make more informed dietary choices, especially for those managing specific health conditions like diabetes, obesity, or gut disorders.
Candida albicans and many bacteria responsible for SIBO thrive on carbohydrate-rich foods, particularly refined carbohydrates like simple sugars. (d’Enfert et al., 2021) Once you control Candida or gut dysbiosis, you no longer need strict prohibition, just observation.
We often go back to foods (including sauces and condiments) we removed from our diet, only to slowly return them. This may be a contributing factor when it comes to recurring symptoms.
What Are Sugars?
Sugars are naturally occurring carbohydrates that provide a sweet taste and energy to the body. They come in several forms, including:
What Are Sweeteners?
Sweeteners provide a sweet taste with fewer calories than sugar. People use natural or artificial sweeteners to sweeten foods and drinks.Three types of sweeteners include:
Difference Between Sugar And Sweeteners
White Sugar Was Once Seen As A “Natural Part Of Life”
When I started my clinic, it was a different era—pre-tech, when the focus of medicine and science paid little attention to the gut or what people ate. It was also a time when saturated fat was vilified as “the main cause of heart disease,” and table sugar was considered a “natural part of life.” Eating candy was as normal as smoking cigarettes in the 60s and 70s.
Over the span of thirty-four years, we helped many people dealing with Candida yeast infections, digestive disorders like irritable bowel syndrome (IBS), inflammatory bowel disease (especially ulcerative colitis), and SIBO (Small Intestinal Bacterial Overgrowth). But this work wasn’t always backed by modern technology.
With nothing but a pen, paper, and a typewriter, I spent half of this time without access to any computer, the internet, or even Google—let alone the technologies and research resources we have now, including AI.
In the absence of the internet, I relied on books—medical texts, health books, and natural medicine journals available at the time. I developed and refined our diet and nutrition plans through research, trial and error, and patient implementation. It was a time when the gut was largely ignored, and probiotics were seen as unproven, if not downright “unremarkable”.
But over the past 45 years, things have changed. Scientific studies have shown that beneficial bacteria play a crucial role in our health and well-being, even saving lives in many cases (Puebla-Barragan 2019). This growing body of research has helped to create a probiotic market, reflecting the increasing demand for solutions that avoid harsh pharmaceuticals with severe side effects or limited efficacy.
We are finally in the “Age of the Gut.” The significance of the microbiome is being recognized as perhaps our most essential asset in building overall health. Yet, naturopaths have been championing the importance of gut health long before mainstream science and medicine caught up. We are the original gut-health advocates.
Sweeteners and Health
Using low-calorie and no-calorie sweeteners doesn’t necessarily make food or drinks healthier, but they can help reduce sugar intake.
Everyone should aim to consume less sugar. Lower or no-calorie sweeteners can be a useful alternative for those wanting to reduce sugar intake while keeping a sweet taste.
Americans and people in many other countries commonly consume sugar-sweetened beverages, leading to high levels of sugar or sweetener intake.(Malik et al., 2022) (CDC).
Carbonated drinks, whether they contain sugar or sweeteners, can cause dental erosion due to their acid content.
Some sweeteners, like polyols (e.g., sorbitol, xylitol, and erythritol), can have a laxative effect if consumed in large amounts. Polyols are naturally present in some fruits and vegetables.
If they make up more than 10% of a product, the label must state that excessive consumption may cause laxative effects. We’ll talk more about polyols later in this article.
There are two types of sugars in our diet:
Our body processes all sugars in the same way, whether they are natural or added. Natural sugar-rich foods provide way more than just a boost of energy. They provide vitamins, minerals, and occasionally fibre. This can be a fundamental change in terms of how your body breaks them down and uses them.
To maintain healthy blood sugar levels, reducing added and refined sugar is crucial. Foods and beverages high in sugar increase calorie intake, which leads to weight gain and potential long-term issues.
We recommend an intake restriction of white flour, desserts, candy, juice, fruit drinks, soda, and all sweetened beverages, as well as ultra processed foods and those with added sugar.
Sweeteners And Gut Microbiota
Only saccharin and sucralose impact the gut microbiota population within non-nutritive sweeteners. The consumption of saccharin caused changes in metabolic pathways linked to glucose tolerance and dysbiosis in both humans and animals.
Additional research involving humans is necessary to clarify these initial findings. Stevia sweeteners are the only nutritive sweeteners that can affect the composition of gut microbiota. In patients with inflammatory bowel disease, polyols (sugar alcohols) can cause flatulence when they reach the colon, particularly if dosages are a little too high. (Ruiz-Ojeda et al., 2019)
Common Sweet Traps
In the following foods and beverages you will find hidden sources of sweeteners and sugar in your diet. These foods may contain natural or artificial sources of sweeteners. Be on the look-out for them, especially if you have Candida overgrowth, SIBO, IBS, or IBD. Click the + sign to see some of the many hidden sources of sugar in our foods and drinks:
Artificial Sweeteners
To reduce calorie intake and the risk of gaining weight, many people turn to sugar substitutes, also known as artificial sweeteners. These products taste sweet like sugar but have fewer calories, and some have no calories at all.
In the past, those needing to watch blood glucose or weight had only artificial sweeteners as an option. Some experts think artificial sweeteners to have health risks, including weight gain and cancer. Researchers are currently conducting studies, and previous research that showed health risks used animals rather than humans.
Studies have found these products to be “safe” for people as long as they do not consume more than the acceptable daily intake for each. Manufacturers typically make artificial sweeteners, also known as non nutritive sweeteners, from laboratory chemicals.
Artificial Sugars Lack Fibre and Nutrition
While these sweeteners lack calories and sugar, they also lack essential nutrients like vitamins, fibre, minerals, and antioxidants.
Common sugar substitutes include aspartame, sucralose, and stevia-derived substances.These sweeteners are significantly sweeter than regular sugar, so a minimal quantity is sufficient for the desired level of sweetness.
While some manufacturers use natural ingredients like stevia or monk fruit, they still produce these products in labs. Did you know some artificial sweeteners can be up to twenty- thousand times sweeter than white sugar?
Manufacturers widely use sugar substitutes in “sugar-free” or “diet” foods and beverages. These include baked goods, soft drinks, powdered drink mixes, candy, puddings, canned foods, jams, jellies, dairy products, and many other items. Consumers can identify whether a product contains a sweetener by looking at the ingredient list on the product label.
Many sugar substitutes are much sweeter than sugar, so you only need a small amount to sweeten foods and drinks. Sugar alcohols, which are less sweet, are also commonly used in various sugar-free or diet foods and beverages.
This category includes items like soft drinks, candy, and baked goods. Some sugar substitutes are available in packets or other containers for use at home.
You can add these to foods or drinks to achieve the desired sweetness without the extra calories associated with sugar. Understanding and managing the different types of sweeteners in your diet can help you enjoy sweet flavours while maintaining better health.
Should I Remove sugar from my diet?
We suggest reducing or removing highly processed foods and beverages that contain added sugars and artificial sweeteners. At the same time, include carbohydrates, especially fruits and vegetables, in your diet.
These whole foods offer essential nutrients and fibre. By making these changes, you can enjoy a balanced diet while cutting out excess sugars and artificial additives.
Our clinic has always recommended the consumption of fresh fruits and vegetables with most chronic health complaints, regardless of the condition. Naturally, it depends on gut tolerability and preference.
When you remove sugar from your diet, you risk missing out on key nutrients that are abundant in fruits, whole grains, and dairy. However, by focusing on fresh fruits and vegetables, you can still enjoy the sweetness while benefiting from their high fibre and phytonutrient levels.
We always recommend choosing these fresh options as your primary sources of sugar. They provide essential nutrients and health benefits that processed alternatives often lack.
Are Artificial Sweeteners Linked With Being Overweight Or Obesity?
Artificial sweeteners are commonly used to lower calorie consumption and prevent weight gain, which is associated with at least 13 cancer types. Yet, a comprehensive study discovered a link between artificial sweeteners, such as aspartame and acesulfame-K, and a higher cancer risk. (Debras et al., 2022)
Concerns exist that some artificial sweeteners might contribute to obesity, indirectly affecting cancer risk, though research results vary.
For example, a small clinical trial revealed that adults with overweight or obesity who drank sucrose or saccharin-sweetened beverages experienced significant weight gain. (Higgins et al., 2019)
Additionally, a systematic review and meta-analysis of 17 randomised controlled trials showed that substituting low- and no-calorie sweetened beverages for sugar-sweetened ones led to modest improvements in body weight. (McGlynn et al., 2022)
Artificial Sweeteners Aspartame
Aspartame has been a popular sugar substitute in food and drinks since the 1980s. It’s about 200 times more sweet than table sugar (sucrose). Brand names like Equal, NutraSweet, and Canderel widely associate with aspartame, found in 6,000 global consumer food and drink products.
Aspartame is a common ingredient in diet sodas, mints, sugar-free gum, frozen desserts, and gelatin. Because of its intense sweetness, a small quantity is enough for the desired taste. Because of its sweetness, it is a popular option for reducing sugar and calories.
Extensive and often controversial research has examined the safety and health effects of aspartame. The FDA and other health organizations have declared aspartame safe for consumption within daily limits.
Many studies have showed that moderate intake of aspartame is not associated with major health concerns, such as cancer. However, some research raises concerns about potential adverse reactions, such as headaches and dizziness, in sensitive individuals. Additionally, people with phenylketonuria (PKU), a rare genetic condition, should avoid aspartame due to their inability to metabolize phenylalanine effectively.
Aspartame And Gut Microbiome Health
Ongoing research is still investigating the impact of aspartame on our gut health. Some leading research indicates that the gut microbiota may be impacted by artificial sweeteners like aspartame, which could result in gut microbiome and metabolic changes.
Some human trials found that artificial sweeteners can negatively affect gut bacteria, but other studies found no significant impact. The results varied because the studies involved different numbers of participants, with varying diets and lifestyles. These factors influence the initial composition of gut bacteria and how they respond to the artificial sugars.
For those concerned about their gut health, it may be prudent to consume aspartame in moderation and monitor any potential effects, or to avoid it altogether. As with any dietary choice, balancing intake with other healthful practices and being mindful of individual responses can help ensure a positive outcome.
Foods and Beverages Containing Aspartame
These are a few instances showcasing the utilisation of aspartame in a range of sugar-free and diet products across various food and beverage categories. Make it a habit to always read the ingredient list on product labels so that you know what is in your food and drinks. To view a list of popular brands and food products that contain aspartame, click here.
Is Aspartame Safe?
There is concern about how the body metabolises the amino acids from aspartame. Unlike normal foods, the amino acids in aspartame products absorb immediately into the bloodstream without going through the usual enzyme breakdown. (Czarnecka et al., 2021)
A significant concern is the methanol content in aspartame. Although other foods contain methanol, it usually binds to pectin in fruits, allowing for safe excretion through digestion. In aspartame, however, methanol weakly binds to the phenylalanine molecule.This weak bond can easily break, releasing “free methanol.”
When you store aspartame products in hot conditions (above 85°F), the bonds decompose before consumption. This decomposition releases free methanol, which can then convert into formaldehyde—a known carcinogen that can cross the blood-brain barrier. (Shaher et al., 2023). The other term for formaldehyde is embalming fluid.
Formaldehyde can cross the blood-brain barrier, and even turn into a chemical called diketopiperazine, another known carcinogen. Unlike other animals, humans cannot convert formaldehyde into the harmless formic acid due to the lack of a specific enzyme, making us more susceptible to its harmful effects, a condition known as methyl alcohol syndrome.
Although you’ll find plenty of scientific papers online arguing that aspartame is OK to consume up to the level of 40mg/kg bodyweight per day, personally I’m not going to take that risk. And it’s up to you to decide what sweetener right for you. I’m a beekeeper and will stick with my raw honey.
One study (Conz et al., 2023) found the following:
Sweetened Condensed Milk
Many individuals perceive sweetened condensed milk as unhealthy because it contains high amounts of sugar and calories. Manufacturers create sweetened condensed milk by mixing evaporated milk with sugar, resulting in a rich and sugary flavor. Although it enhances the taste and consistency of sweets, its lack of nutrients and high caloric content make it unfit for regular consumption.
The consumption of foods high in sugar can lead to an increase in blood sugar levels, which can cause weight gain, insulin resistance, and an elevated risk of developing type 2 diabetes and heart disease. Diets that are high in calories and contain significant amounts of sugar have been associated with obesity, non-alcoholic fatty liver disease (NAFLD), and chronic low-grade inflammation. (Kang et al., 2016)
No Health Benefits
Sweetened condensed milk does not provide any benefits for gut health. Consuming excessive sugar can upset the gut microbiota balance, encouraging the growth of harmful bacteria and yeast like Candida. Dysbiosis, an imbalance, can cause digestive problems such as bloating, gas, and diarrhoea. A study found overconsumption of rapidly absorbable carbohydrates such as condensed milk causes a rapid elevation of insulin and blood-sugar levels, and food craving then occurs. (Muoio et al., 2006)
To summarise, it’s best to avoid consuming sweetened condensed milk because of its high sugar content and negative impact on gut health. Choosing natural sweeteners and whole foods offers improved nutrition without the negative effects of excessive sugar intake.
Natural Sweeteners
To manage sugar intake, some people choose less processed sweeteners like honey, molasses, agave syrup, coconut sugar, rice syrup, xylitol, stevia extract, and monk fruit . Remember, just because they are “natural” sources, it doesn’t mean we can eat as much as we want, like spinach.
These natural alternatives are still forms of added sugar and contribute too many calories to our diet if consumed in large amounts regularly.
However, unlike artificial sweeteners, natural sweeteners contain many natural substances like enzymes, antioxidants, vitamins, and minerals, that confer multiple benefits to our health, including our gut microbiome.
The more natural forms of sweeteners can offer health benefits in comparison to refined sugars, which offer nothing except a sweet taste. When you consume natural sweeteners in their raw and natural state like honey for example, you’ll also be less likely to be consuming ultra-processed foods that commonly contain artificial sweeteners.
Honey
Throughout generations and diverse cultures, people have highly valued honey as both nourishment and a medicinal substance, spanning from ancient eras to the present day. It provides essential vitamins like B6, minerals such as iron, zinc, and potassium, along with sugars and diverse amino acids that aid in the body’s development’s cells.
Throughout almost three millennia, individuals have employed honey as a topical remedy for diverse health conditions. In recent times, scientists have unveiled the antiseptic and antimicrobial characteristics of it.(Israili 2014)
A recent study revealed that researchers have acknowledged honey as a therapeutic antioxidant compound for treating many diseases. Honey has only recently shown to have powerful antimicrobial qualities, including antibacterial and antifungal activity.
Research reports that it exhibits strong wound healing, antibacterial, anti-inflammatory, antifungal, antiviral, and anti-diabetic effects. It also has immuno-modulatory, estrogenic regulatory, anticancer, and several other effects. (Ahmed et al., 2018)
Raw Honey and Gut Health
We always recommend pure raw honey for our patients, regardless of their health condition. But isn’t honey full of sugars that could flare up Candida overgrowth, SIBO, IBS, and IBD? Doesn’t everyone say to avoid all sugars, including honey, when you have Candida?
Only those who just repeat what everyone else says, or those who have little knowledge about raw honey and the gut. They are often the same people who tell us to avoid all mushrooms while on the Candida diet as well.
Honey is not necessarily “bad” if you have Candida overgrowth or SIBO. It largely depends on individual tolerability and the state of our gut microbiome. It also depends on portion size and plain common sense, anyone who consumes large amounts of honey daily will likely develop problems.
I’ve observed that most patients with gastrointestinal issues can consume small portions of honey with no issues. Patients with gut issues are more likely to experience symptom flare-ups when reintroducing refined carbohydrates compared to consuming honey. Consuming small amounts of pure honey helps curb sugar cravings and reduces the desire to return to refined sugar, which can worsen dysbiosis.
Tolerability also depends on the willingness to avoid refined and artificial sugars and to use honey sparingly as the primary sweetener.
Raw honey isn’t “bad” for conditions like Candida overgrowth because it is a powerful antimicrobial. It can help with Candida, gut dysbiosis, periodontitis, and dental decay. Click on the + sign to read studies on honey and its antimicrobial activity.
Pure Raw Honey
There is no denying that most of us consume way too much refined sugar in the form of foods, drinks, desserts, and more. This excessive intake contributes to an increase in gut disorders like Candida overgrowth, obesity, and diabetes.
Studies involving both humans and rodents have confirmed that dietary sugar and recreational drugs use the same brain structures, being part of the reward system pathways. (Witek et al., 2022)
Given sugar’s addictive nature, breaking this addiction can be challenging. I recommend pure honey as a healthier alternative. Countless patients, especially diabetics, have told me their health-care professionals advised them to stop eating all forms of sugar, including honey.
This advice is often impractical and ineffective for most individuals, similar to telling a smoker to “Quit Now.” Encouragingly, there is increasing evidence from studies indicating that honey may serve as a potent anti-diabetic agent with the potential to reduce diabetes complications (Bobiş et al., 2018).
Swapping out refined sugar and artificial sweeteners for natural sources like honey makes sense, not only for those with obesity, blood sugar disorders, diabetes, heart disease, and cancer but also for those with Candida overgrowth, SIBO, IBS, or IBD.
I’ve always recommended including honey in a person’s diet, but with a few conditions. Use honey sparingly and in its raw, and unheated form if you want to experience the most benefits. Raw honey retains powerful antimicrobial properties that benefit the gut, but heating it to high temperatures can diminish these benefits. (Tosi et al., 2004)
We extract between 100 to 150 pounds of honey annually from our beehives and use it as our primary sweetener, sharing the harvest with family and friends. We hand-extract the honey without heat and store it in a cool, dark location after harvest. This process helps us preserve its natural, health-promoting properties.
Stevia
Stevia, also referred to as Stevia rebaudiana in scientific terms, is a member of the chrysanthemum family. Indigenous communities have used for centuries stevia, which is native to Paraguay in South America, for its natural sweetness. People grow it worldwide in today for its powerful sweetness and complete lack of calories.
This makes Stevia a popular choice for those seeking a natural alternative to sugar that does not contribute to calorie intake. Its leaves contain compounds called steviol glycosides, which are responsible for its intense sweetness.
Forms of Stevia
The Stevia products you find on grocery store shelves, like Truvia and Stevia in the Raw, differ significantly from the whole stevia leaf you might grow at home. These commercial products typically contain a highly refined stevia leaf extract called rebaudioside A (Reb-A).
The sweetness of Reb-A is roughly 200 times greater than plain white sugar. People commonly mix it with other sweeteners, such as erythritol and dextrose, to produce “novel sweeteners.”
Let’s look at two commonly available stevia sweeteners:
Certain stevia brands sometimes add natural flavors. The FDA can use the term “natural flavors” if the ingredients do not have any added colors, artificial flavors, or synthetic substances. Some critics argue that manufacturers heavily process these ingredients.
Stevia vs. Commercial Stevia Products
Stevioside and rebaudioside A, which are found in high concentrations in stevia leaves, give the plant its sweet flavor and are much sweeter than sucrose. The food and beverage industry widely uses stevia extracts, both powerful and crude, because of their many health benefits and lack of toxicity in experimental studies.
Is Stevia Bad For You?
No, stevia is not bad, it is safe to consume. High-quality steviol glycosides fall under the GRAS category, which means they are deemed safe in the United States by the FDA. GRAS stands for Generally Recognised As Safe Expert consensus is necessary for GRAS to determine the safety of a food ingredient.
Stevia Side Effects
The FDA states that stevia glycosides, such as Reb-A, are “generally recognized as safe.” However, they haven’t approved whole-leaf stevia or crude stevia extract for use in processed foods and beverages due to a lack of safety information.
Concerns have been raised about the potential for raw stevia herb to harm the kidneys, reproductive system, and cardiovascular system. Additionally, it may lower blood pressure too much or interact with medications that lower blood sugar. However, these effects are less likely to occur if stevia is consumed in sensible quantities. We have grown and consumed the whole stevia plant for many years without experiencing any ill effects.
Some researchers favor stevia for managing Type 2 diabetes due to its beneficial effects on insulin regulation. One of the key biological effects of stevia is its ability to stimulate insulin secretion in response to glucose. This can help improve blood sugar control and support overall management of diabetes. (Momtazi-Borojeni et al., 2017)
Stevia is generally considered safe for people with diabetes, but its safety can depend on the specific brands consumed. For example, if a stevia product includes additives like dextrose or maltodextrin, it should be used with caution. These additives can increase the carbohydrate content of the product and potentially affect blood sugar levels.
Stevia and Erythritol
You may find some studies suggested a possible link between nonnutritive sweeteners, including stevia, and disruption of beneficial intestinal flora, but in most cases the stevia as mixed with other sugars like erythritol. One major downside of stevia is its taste, which has a mild, licorice-like bitterness. Some people enjoy it, while others find it off-putting.
An important point to remember is that some stevia products are made with sugar alcohols, which can cause digestive issues like bloating and diarrhea in certain individuals.
Maple Syrup
Maple syrup is a nutrient-rich natural sweetener that offers several health benefits, including antioxidant properties, essential minerals, and a lower glycemic index compared to refined sugar. While it can support gut health by potentially acting as a prebiotic and reducing inflammation, people with acute or chronic health conditions should consume maple syrup in moderation to avoid negatively affecting gut flora.
For individuals with specific gut health condition like Candida overgrowth, SIBO, IBS, or IBD, it’s important to monitor how maple syrup affects their symptoms and adjusts intake accordingly.
What Is Maple Syrup?
Maple syrup is a naturally occurring sweetener that comes from extracting sap from sugar maple trees. To start the process, you tap the trees to gather the sap. Subsequently, you boil the sap to reduce its sugar content, resulting in the distinctive, sugary taste commonly found in maple syrup. Its color and flavor classifies syrup, with Grade A being the most commonly used for everyday needs.
Maple syrup, although primarily composed of sucrose, also contains a variety of nutrients.
Monk Fruit Sweetener
Monk fruit has a long history in Chinese medicine, where it has been used to treat colds, improve respiratory function, and aid digestion. Today, extracts from this fruit serve as sweeteners in various forms, both for home use and in packaged foods and beverages.
To produce monk fruit sweeteners, the seeds and skin are removed from the fruit, which is then crushed. The sweet components are filtered and extracted to create either liquid or powdered sweeteners.
In the production process, monk fruit extract is often combined with erythritol. This combination helps mimic the taste and appearance of regular table sugar. Erythritol, a type of polyol or sugar alcohol, is calorie-free, making it a popular choice for those who want to reduce their caloric intake without losing sweetness.
What Is Monk Fruit Sweetener?
Monk fruit sweetener comes from monk fruit (Siraitia grosvenorii), a natural, zero-calorie sweetener that has gained huge popularity as an alternative to sugar and artificial sweeteners. Many people like monk fruit sweetener due to its high level of sweetness, up to 200 times or more sweeter than sugar, requiring only a small amount to achieve the desired level of sweetness.
Monk fruit sweetener, often blended with erythritol, is commonly used to balance the intense sweetness and enhance its usability in various recipes.
I like it because it is less bitter than stevia, and has a nice clean and sweet taste, but I don’t like it with erythritol, something we’ll discuss soon. People use monk fruit sweetener in baking, beverages, and as a sugar substitute, making it suitable for those seeking to reduce their sugar consumption.
Monk fruit is also known as Luo Han Guo. Traditional Chinese medicine has relied on this fruit from southern China for centuries because of its health benefits. Special antioxidants, known as mogrosides, are what create the strong sweet taste, offering a strong sweet taste without the calories or effect on blood sugar.
Is Monk Fruit Sweetener Healthy?
For those dealing with conditions like Candida, SIBO, IBS, and IBD, monk fruit sweetener is a healthy option instead of sugar and artificial sweeteners. With zero calories and a low glycemic index, it’s safe for diabetics as it doesn’t raise blood sugar levels.
Monk fruit sweetener is a great option for those on a Candida diet, as it doesn’t feed Candida. Monk fruit sweetener is a better choice for those with SIBO and IBS, as it is less likely to cause digestive issues like bloating and gas. That it has natural origins and minimal processing adds to its appeal as a healthy sugar alternative in my books, alongside raw honey.
Monk Fruit Is OK On The Candida Diet
An important point is that monk fruit’s sweetness comes from antioxidants called mogrosides, not from refined sugars. Mogrosides aren’t metabolised by the body in the same way as natural sugar, so they don’t provide energy. (Yeung 2023)
The trace amounts of natural sugars in monk fruit, like fructose and glucose, are minimal and insignificant as a calorie source. This means you can enjoy the sweet taste without adding calories and the fear of weight gain. The absence of significant sugars in monk fruit means it doesn’t feed Candida or contribute to gut dysbiosis.
A newly discovered bio-active compound in monk fruit has been found to inhibit the growth of several oral bacterial species, including Streptococcus mutans (which causes dental decay), Porphyromonas gingivalis (linked to periodontitis), and the yeast Candida albicans.(Zheng et al., 2009)
Additionally, monk fruit has antimicrobial properties similar to xylitol. It can inhibit the growth of harmful bacteria in the mouth, which can cause tooth decay and periodontal disease. There is also some evidence suggesting that monk fruit may help treat forms of Candida overgrowth, such as oral thrush.
Monk Fruit Sweetener Side Effects
People report few side effects with monk fruit sweetener, which makes it safe and well-tolerated. Yet, certain people may encounter digestive problems from consuming products that have combinations of monk fruit and sugar alcohols like erythritol. Individuals with sensitive digestive systems or conditions like IBS may experience bloating, gas, and diarrhea from these sugar alcohols. Monk fruit extract without added sugar alcohols is less likely to cause these problems. I always recommended to introduce any new sweetener gradually into your diet and monitor for any adverse reactions.
Monk Fruit Sweetener Without Erythritol
Lakanto is a well-known brand of monk fruit sweetener. However, it contains a significant amount of erythritol to balance the sweetness, making it taste almost like table sugar (sucrose). Erythritol is a type of sugar alcohol, which is commonly used in confectionery such as candy and chewing gum. Many similar products also include artificial sweeteners like aspartame or acesulfame K, which are associated with various health concerns, as we have previously discussed.
Pure extract form of monk fruit sweetener is available without erythritol or other additives. Pure monk fruit extract is a suitable choice for those sensitive to sugar alcohols or wanting to avoid gut problems. Some studies show that some sensitive people who consume a class of sugars known as sugar alcohols (sorbitol, mannitol, erythritol, and xylitol) may develop diarrhoea. (Hattori et al., 2021)
Its intense sweetness means you only need to use small quantities, making it ideal for sweetening beverages, desserts, and recipes without the bulk or side effects of erythritol. Pure monk fruit extract supports gut health and provides the advantages of a natural, zero-calorie sweetener, particularly beneficial for individuals managing Candida, SIBO, IBS, and IBD.
Monk Fruit sweetener is a viable sugar alternative. It is a superior and healthier option because of its pleasant taste, lack of bitterness, no impact on blood sugar, and potential antioxidant action. Monk Fruit sweetener is also a versatile solution for managing blood sugar levels, low-carb diets, or as a natural sugar substitute.
Do You Need Monk Fruit Sweetener In Your Diet?
There are many natural sweeteners available today, making it it hard to decide what is best choice for us. For this reason, I recommend you try different natural sweeteners to find out what suits your taste and tummy best. My preference if for pure honey, but I also enjoy stevia and pure monk fruit sweetener. The good thing is none of these sugars have much effect on our blood sugar levels, nor our gut function.
Natural sweeteners such as monk fruit provide the sweet taste that we all crave, yet they have virtually no effect on our blood sugar. Try monk fruit sweetener for yourself, try the one with erythritol and the one without. If I would choose monk fruit as one of my primary sweeteners, my preference would be for the pure form without erythritol.
Coconut Sugar
First, workers make a cut on the coconut palm and collect the liquid sap in containers. They then heat the sap until most of the water evaporates, leaving behind brown, granulated sugar. Coconut sugar has a color similar to raw cane sugar, though the particle size can vary.
Is Coconut Palm Sugar Healthy?
I find when compared to other commercially available sugars, coconut sugar is a healthier option due to its nutritional content and lower glycemic index (GI). This makes it a more appealing choice for those looking for alternatives to refined sugars.
Is coconut sugar good for those with Candida overgrowth, SIBO, IBS, or IBD? No really, there are better choices, like honey or monkfruit. I would recommend those considering coconut sugar as a sweetener to wait until their symptoms subside and they are feeling better. Unlike regular table sugar and high fructose corn syrup, which provide “empty” calories with no vital nutrients, coconut sugar retains several nutrients found in the coconut palm. Compared to other sugars, coconut sugar has nutritional superiority. (Saraiva et al., 2023).
Nutrients include:
Despite these nutrients, you would obtain more nutritional benefits from eating whole foods. Coconut sugar is still high in calories, similar to regular sugar, and consuming large amounts would be necessary to meet nutritional needs.
Higher Cost
The process of producing coconut sugar is very labor-intensive and resource-demanding. Collecting sap from trees, transporting, storing, and processing the sap requires significant effort, which contributes to the higher cost of coconut sugar compared to manufacturing cane sugar. However, many people are willing to pay a premium for its high nutritional benefits and low GI.
To conclude, while coconut sugar provides a healthier alternative to traditional sweeteners, you should still consume it in moderation due to its high calorie content. It offers some nutritional value and is less likely to cause spikes in blood sugar, making it a preferred choice for health-conscious consumers.
Blackstrap Molasses
Blackstrap molasses, a healthier alternative to white sugar, is approximately two-thirds less sweet than sugar and often used as a natural sweetener. You can easily incorporate molasses into recipes that require brown sugar, honey, or maple syrup. It has a moderate glycemic index and is rich in iron, calcium, and potassium.
The iron content and anti-inflammatory properties of molasses have made it very popular in the natural health industry. I tend to view 1 teaspoon a day of blackstrap molasses as a great big vitamin pill.
Molasses is packed with essential nutrients, especially in its blackstrap form. It contains:
Blackstrap Molasses Benefits
Molasses is a waste product that comes from the production of refined cane sugar. It is a viscous and dark syrup that is made during the process of refining sugar. During the sugar processing, they extract the juice from sugar cane or sugar beets and then boil it down to produce molasses. What remains is molasses after taking out the sugar crystals.
Molasses comes in various types such as light, dark, and blackstrap, each with different colours, sweetness levels, and nutrient contents. Blackstrap molasses haas been recommended for many years as a health tonic, especially for those who are convalescing, anaemic, or recovering from any illness.
For those who can tolerate, molasses can be a highly nutritious addition to the diet. Here are a few good tips:
Molasses is a nutrient-rich sweetener with several health benefits, including support for iron levels, bone health, and antioxidant intake. However, its sugar content means it should be used cautiously by those with specific gut health conditions. Always consider individual tolerance and dietary needs when incorporating molasses into your diet.
Sorghum Syrup
The sorghum plant is a flowering grass found throughout the US. To make sorghum syrup, we extract and heat the juice from the sorghum cane. By the mid-1800s, farmers widely cultivated sorghum in the US. They used the syrup much as we do today, sweetening coffee, baked goods, and even using it as a condiment for drizzling on cornbread and hot biscuits.
Many people have been rethinking their relationship with refined cane sugar and looking for sugar alternatives, especially forms of sugar that don’t affect their blood sugar response so strongly. Starting our day with a blood sugar spike can leave us feeling fatigued by noon, so seeking out alternative natural sweeteners with lower glycemic indexes is becoming more popular.
You can use pure sorghum syrup to replace granulated sugar in certain situations. For baked goods, however, you will need to reduce the other liquids in the recipe. Sorghum syrup is subtle yet sweet enough to substitute 1:1 for other liquid sweeteners like honey, molasses, corn syrup, or cane syrup in some recipes.
Some people may try and like stevia, maple syrup, coconut sugar, or molasses, others may prefer the taste and texture of sorghum syrup.
Sorghum Has A Long History
Sorghum syrup in the South is as commonplace as maple syrup in Vermont. While sorghum syrup may be new to many people, it’s long been a staple in Southern and Appalachian cooking in the United States. Sorghum also happens to be Africa’s second most important cereal grain.
Sorghum is a drought-tolerant crop, making it an environmentally friendly choice. It requires less water to grow compared to other sweetener crops, which is particularly important in regions that face water scarcity.
By choosing sorghum syrup, consumers can support sustainable agricultural practices that have a lower impact on the environment.
Culinary Uses and Versatility
Sorghum syrup’s unique flavour and versatility make it a fantastic addition to a variety of dishes, it’s hard to describe the unique taste. You can use sorghum syrup to sweeten beverages like coffee and tea, and it can be incorporated into marinades and dressings, or drizzled over pancakes and waffles. Its robust flavour also enhances baked goods, adding a depth of sweetness that is both distinctive and delightful. From barbecue sauces to desserts, it adds a rich, molasses-like sweetness that complements a wide range of flavours.
Conclusion
Sorghum syrup is a delicious and nutritious alternative to refined sugars, offering a lower glycemic index and a wealth of essential nutrients. Its versatility in the kitchen and its rich history in cooking make it a sweetener worth exploring. There are many recipes online using sorghum syrup.
Just like blackstrap molasses, the sugar content of sorgham syrup means it should be used cautiously by those with specific gut health conditions. Always consider individual tolerance and dietary needs when incorporating sorgham syrup into your diet.
Date Sugar
Date sugar is a sweetener made from whole, dehydrated dates that are ground to resemble granulated sugar. This unique sugar retains the fiber from the dates, giving it a slight grit that won’t dissolve in hot liquids or baked goods. It has a sweet, butterscotch-like flavour that is more nuanced than brown sugar, although it shares a similar appearance.
Is Date Sugar Healthy?
One study found the date fruit may enhance colon health by increasing beneficial bacterial growth and inhibiting the proliferation of colon cancer cells. The author believes that the regular intake of dates by humans may aid in the maintenance of bowel health and even the reduction of colorectal cancer development. (Enani et al., 2014)
Studies find that frequent consumption of dried fruits such as dates benefits cardiovascular, gut microbiota, and bone health due to their unique composition of nutrients, bioactive compounds, phytochemicals, and fibre. (Alasalvar et al., 2023)
What Is Date Palm Sugar?
Date palm sugar, also known simply as palm sugar, is not to be confused with date sugar. It is made from the sap of the sugar palm tree. The production process involves boiling down the sugar palm sap until it dries and crystallizes.
Unlike date sugar, palm sugar can come in both refined and unrefined granulated varieties, which can be used 1:1 in baking recipes. Palm sugar is sometimes sold in cones and does not share the same nutritional profile as date sugar.
How to Use Date Sugar
Date sugar can be used as a one-for-one replacement for granulated or brown sugar in baking recipes. However, due to its higher price, you might want to save it for special occasions. Here are some ways to use date sugar:
While date sugar adds a rich sweetness to recipes, it does not dissolve in drinks or melt like granulated sugar, which can limit its use in certain applications. Date sugar is sometimes promoted as a healthier alternative to brown sugar due to its natural composition and the presence of fiber, but it can be quite expensive.
Conclusion
Date sugar is a nutritious and tasty alternative to refined sugars. It offers several health benefits due to its fibre content, vitamins, minerals, and antioxidants. While it has some limitations in terms of solubility and cost, its natural composition and lower glycemic index make it a healthier choice for those looking to reduce their intake of refined sugars. I recommend you try it, but it is best to wait if you have active Candida overgrowth, SIBO, IBS, or IBD. There are better alternatives, come back and try date sugar once your gut has healed.
Barley Malt Syrup
Barley malt syrup is an unrefined sweetener made from sprouted, malted barley. This traditional method uses natural enzymes and no chemical additives, preserving the barley’s integrity and nutritional value.
The entire process, which takes between 30 to 45 days, begins with germinating the barley. This sprouting phase produces over 140 different enzymes within the grain, converting carbohydrates into sugars and proteins into different amino acids.
Once the desired level of germination is reached, the manufacturer will kiln-dry the sprouted grains to halt the process. This deactivates the enzymes, traps the sugars, and renders the malt non-diastatic. The heat deactivates the diastatic enzyme, providing the benefits of malt, such as color and flavor, without any remaining yeast activity.
After heating, they cure, mash, cook, filter, and concentrate the malt into a thick, dark brown syrup with a strong, distinctive malt flavour. Barley malt syrup contains approximately 65% maltose, 30% complex carbohydrates, and 3% protein in the form of prolamin glycoprotein. It is about half as sweet as refined white sugar, making it a milder alternative for those looking to reduce their sugar intake while still enjoying a sweet taste.
Barley Malt Syrup Has A long History
During World War I, sugar rationing in the United States led to the first commercial production of malt syrup in the 1920s. This period marked a significant increase in the popularity and use of barley malt syrup as a sweetener. For more read here.
Barley malt syrup has a long history of use, particularly in China, where it was one of the primary sweeteners along with honey from 1000 BCE to 1000 CE. The classic 6th-century Chinese text, Qimin Yaoshu, includes notes on the extraction of malt syrup and maltose from common household grains. Traditional Chinese sweets, such as Chinese cotton candy, continue to use barley malt syrup today.
Many Culinary Uses
Today, barley malt syrup is still widely used in various culinary applications. Manufacturers sometimes combine it with other natural sweeteners to impart a unique malt flavor. They also sell it in powdered form for the bread and baked goods industry, where it adds a distinctive flavor and aids in browning. In cereal manufacturing, it enhances the malt flavor. Additionally, it serves as an alternative to or replacement for malted milk in malted drinks and different types of candy.
Conclusion
Barley malt syrup is a versatile and nutritious alternative to refined sugars, offering a rich, malty flavour and a variety of applications in both traditional and modern culinary practices. Its historical significance and health benefits make it a valuable addition to any kitchen, whether used in baking, brewing, or as a natural sweetener in everyday recipes. I recommend caution if you want to consume barley malt syrup with Candida overgrowth, SIBO, and similar conditions. It’s similar to other sweeteners, it is best to introduce these sweeteners into your diet after symptoms of Candida, SIBO, or other gut-related issue have subsided.
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Eric Bakker N.D.
Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019 after 34 years of clinic. I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page, Reddit page and YouTube channel, including this website.
