Sugar and Sweeteners: What You Need to Know for Better Health

Why Being Mindful of Sugar Matters

Sugar is everywhere—often in foods we wouldn’t expect, like pasta sauce, bread, yogurt, and salad dressings. While a little natural sweetness can fit into a healthy lifestyle, excess sugar is strongly linked to blood sugar imbalance, weight gain, inflammation, hormone disruption, and poor gut health.

High sugar intake causes rapid blood sugar spikes followed by crashes, leading to cravings, low energy, and mood swings. Over time, this cycle can contribute to insulin resistance, metabolic issues, and hormone imbalances. On top of that, sugar feeds the “bad” bacteria in the gut microbiome, which can worsen bloating, cravings, and immune dysfunction.

Hidden Sugars on Labels: What to Watch Out For

Food manufacturers often disguise sugar with different names. Here are some to look for on labels:

• Table sugar (sucrose)

• High fructose corn syrup (HFCS)

• Cane sugar, raw sugar, turbinado sugar

• Fruit juice concentrate

• Dextrose, maltodextrin, glucose, crystalline fructose

• Brown rice syrup, agave, corn syrup

• Molasses, maple syrup (when not 100%)

Tip: If the word ends in “-ose” (like glucose, sucrose, dextrose) or “syrup”, it’s a form of sugar.

Artificial Sweeteners: Why They’re Not a Good Choice

You may think reaching for “sugar-free” foods with Splenda® (sucralose), Equal® (aspartame), or Sweet’N Low® (saccharin) is a healthier option—but these artificial sweeteners aren’t found in nature and can negatively affect the body.

Research links artificial sweeteners to:

• Digestive issues (bloating, gas, diarrhea, gut microbiome disruption)

• Increased cravings (they train your taste buds to want more sweet)

• Metabolic dysfunction (confuse the body’s response to real sugar)

• Potential health risks (including headaches, cardiovascular issues, and kidney stress in sensitive individuals)

They are not recommended for children or pregnant women, and in functional nutrition, we encourage avoiding them altogether.

Healthier Alternatives (in Moderation)

While it’s best to limit all sweeteners, some natural options can be used occasionally to add flavor and enjoyment:

Natural Caloric Sweeteners (use sparingly)

• Raw honey – Contains antioxidants and may support seasonal allergies.

• 100% maple syrup – Offers trace minerals and more flavor per serving.

• Coconut sugar – Provides a small amount of minerals and fiber.

• Blackstrap molasses – Rich in iron, calcium, and magnesium.

• Dates – A whole food sweetener with fiber and phytonutrients.

Natural Sugar Alternatives (low/no calorie)

• Stevia leaf – A plant-based option (look for pure, additive-free brands).

• Monk fruit (Luo Han Guo) – Sweet with no effect on blood sugar.

• Allulose – A “rare sugar” that doesn’t raise blood sugar, though may cause mild digestive issues in some.

• Erythritol – A sugar alcohol that is generally well tolerated compared to xylitol or sorbitol. Take note: some have issues with sugar alcohols including bloat, loose stool and gas. It is best to avoid.

  
  

Sugar, Hormones, and Inflammation

One of the most important reasons to be mindful of sugar and artificial sweeteners is their effect on hormone balance.

• High sugar diets can raise cortisol and insulin, interfering with thyroid and sex hormones.

• Sugar and artificial sweeteners can drive chronic inflammation, which contributes to fatigue, joint pain, skin problems, and weight loss resistance.

• Choosing whole-food sources of sweetness and balancing meals with fiber, protein, and healthy fats helps keep blood sugar steady, supporting energy and hormone health.

  
  

Final Thoughts

Sugar will always be part of our food culture, but the key is awareness and balance. By learning how to spot hidden sugars, avoiding artificial sweeteners, and choosing natural alternatives in small amounts, you can enjoy sweetness without sacrificing your health.

Try experimenting with natural sweeteners like honey, dates, or monk fruit, and notice how your cravings and energy shift. Your body—and your hormones—will thank you!

Sweetener Guide: Best Choices vs. What to Avoid

Best Options (Use in Moderation)	Avoid These
🍯 Raw honey – antioxidants, seasonal allergy support	❌ Artificial sweeteners (aspartame, sucralose, saccharin) – gut + hormone disruptors
🍁 100% maple syrup – minerals, rich flavor	❌ High fructose corn syrup – drives inflammation, fatty liver
🌴 Coconut sugar – trace minerals, lower glycemic than table sugar	❌ Agave syrup – very high in fructose, stresses liver
🌱 Stevia (pure leaf extract) – zero calorie, no blood sugar spike	❌ Sugar alcohols like sorbitol, maltitol – digestive distress
🍈 Monk fruit (Luo Han Guo) – natural, no blood sugar effect	❌ Refined white & brown sugar – nutrient void, inflammatory
🧂 Blackstrap molasses – iron, calcium, magnesium	❌ Fruit juice concentrates – hidden sugar in processed foods
🌴 Dates/Medjool dates – whole food, fiber + nutrients	❌ Maltodextrin/dextrose/glucose – hidden sugars in packaged foods
⚖️ Allulose / erythritol (tolerated better than most) – low calorie, gut-friendly for many	❌ Any “-ose” sugars (fructose, sucrose, etc. in excess)

Tip: Sweeteners should complement your diet, not dominate it. Aim for fiber + protein + healthy fats with every meal to keep blood sugar stable—this reduces the need for extra sweetness.

When the body is getting essential nutrients and meal timing is on point - you won't have cravings for quick 'survival' foods like sugar (cookies, pastries, candy).