Notes on Nutrition: When a sugar craving hits try a sugar substitute

Have you ever craved something sweet but are unsure about natural sugars vs. sugar substitutes? With so much information online, it can be hard to decide what is good or bad for you and your health. Today, I will explain the differences between some of the sugar substitutes, the science behind them, and ways to use these sugars (and substitutes) in recipes.

Natural sugars

Natural sugars, like sucrose, glucose and fructose, give us energy throughout the day and are found in foods like grains, fruit and sweet snacks. However, consuming excess amounts of these sugars over time may raise our blood sugar and lead to prediabetes or diabetes. We recommend pairing these types of food with protein or fat to help balance your blood sugar. Fairlife milk is one of our favorites because it contains 50 percent more protein and 50 percent less sugar (compared to regular milk). It’s important to point out that we want our sugar intake at a manageable level, so we aren’t addicted to it. But we don’t need to cut it out completely.

For a snack, our Dietitian Pick of the Month is Perfect Bars. They are a delicious blend of creamy and crunchy with a cookie-dough-like texture. These bars are high in protein and fiber, helping you feel fuller for longer. Pair them with your favorite fresh fruit for a delicious and nutritious snack.

Stevia

Stevia is a plant that makes things taste sweet without adding sugar or calories. In fact, it’s 200 to 300 times sweeter than sugar. This sweetener is one of the more well-known sugar substitutes. Science shows that stevia may be beneficial to our bodies as it may reduce blood pressure and may positively impact the gut microbiome. Our favorite way to use stevia is by adding it to tea or baked goods for sweetness without the calories.

Monk fruit

Monk fruit is like a magic fruit that tastes sweet but does not impact our blood sugars. Just a little bit of this “sugar” can make foods sweet as it’s over 100 times sweeter than sugar. Studies show that monk fruit has anti-hyperglycemic, anti-hyperlipidemic, and anti-diabetic properties. In layman’s terms, monk fruit can help our blood sugar and help reduce the fat stores in our bodies. One way to use monk fruit is in a homemade salad dressing for a touch of sweetness.

Allulose

Allulose is another non-nutritive sweetener that’s about 70 percent as sweet as sugar. It looks and tastes like sugar, but it comes from dates, raisins and prunes. Studies show that using allulose is similar to using monk fruit and stevia. When using allulose instead of glucose, we notice lower blood sugar levels tested after we eat.

We enjoy using allulose sprinkled on fruit, like strawberries, for some extra sweetness. Give allulose (or one of the other sugar substitutes) a try in the recipe below if you prefer your smoothies on the sweeter side.

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Want more guidance on sugar substitutes or managing blood sugars?

Consider Hy-Vee’s Balancing Your Blood Sugar Program. During this action-based group program, learn how to lower inflammation, reduce sugar intake and control cravings. Intended for those living with prediabetes, diabetes or gestational diabetes, these virtual sessions are designed to facilitate positive lifestyle changes. The program includes 60-minute virtual group sessions with your Hy-Vee dietitian, and A1C screenings are completed at the beginning and end of the program at select Hy-Vee stores to track progress.It costs $199. For more information or to register visit app.hy-veehealthyyou.com/appointments/embed_appt?dietitian_id=633924&require_offering=true&offering_id=122490&hide_package_images=false&primary_color=3F3F3F

Julie Gallagher is a registered dietitian at Hy-Vee.