The Best And Worst Sugar Substitutes

Sugar? Pretty much unavoidable.

Even if you don’t add any refined sugar to your cooking, or your drinks, it’s highly likely that you still consume a lot of it. Food manufacturers know how much we love sugar, so they use every opportunity to add it to their products — even savory ones you would never suspect of having a high sugar content. Whether you’re consuming something sweet like a candy bar or can of soda, or eating a savory snack such as pretzels or chips, you’re probably still consuming a ton of sugar.
 

 
Plus, it gives you a quick release rush of energy, yet leaves you feeling tired, and hungry again within a very short space of time. What do you need to know?

Cheap honey

The only situation where you might consider eating cheap honey, which contains lots of added sugar, is during or just after exercise, when a little honey along with a squeeze of lemon in a glass of water can help to replenish blood sugar and electrolyte levels, and improve recovery. However, even here, you’re still better off paying a little extra, and using 100 percent natural honey such as Manuka honey instead.

Syrup

If you’re eating pancakes, then it can be hard to forego the syrup, but you really should make the effort. If anything, syrup is probably worse than plain sugar. It’s still high in calories, and has a catastrophic effect on your blood sugar and hormone levels, but it also contains a load of unwanted flavorings and additives. “Real” maple syrup is potentially very slightly better, again for the fact it contains a few important antioxidants, but should still be seen as a very occasional treat.

Instead of syrup on your pancakes and waffles, try microwaving some frozen berries, some tasty nuts, adding cinnamon or any tasty spices, grating some high coca dark chocolate over the top, or at the very least, opting for a sugar free syrup.

Maltodextrin

You may not be too familiar with maltodextrin, and you certainly won’t usually find it in grocery stores, but it’s contained in a lot of the everyday foods we eat. This sweetener is mainly used to flavor meal replacement drinks, and protein or energy bars. When it is used to replace real sugar, manufacturers can claim that their product is “sugar free” which makes it appeal to the weight loss and health markets. But in reality, maltodextrin is just as detrimental to your health as refined sugar, and the two other poor quality substitutes listed above.
 

Some bodybuilders and athletes also add it to their workout drinks and protein shakes, as a way of replenishing glycogen levels after training. But a better option would be to get carbohydrates from rice, fruit or sweet potatoes instead.

Avoiding added sugar in your diet isn’t too difficult, but picking the right substitutes that won’t wreck your progress can be slightly more challenging. Stick to these guidelines, and remember to check the labels and packaging of all your foods to make sure you’re not eating any hidden sugars.

True — we all need some sugar (glucose) for our bodies to function optimally. That does not mean that we need to look for added sources, however! You can easily get all the sugar you need from fruits, veggies, and dairy. You are much more likely to be getting way too much sugar than even a bit too little, even if you don't consciously add extra sugar to your foods or drinks.