OTHER SUGAR SUBSTITUTES
Note: Not every type of sugar substitute is covered. Please let us know in “Get Involved” if there is a specific one that you’d like to learn about. It is also important to note that sugar substitutes should be consumed in moderation.
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MONK FRUIT
Monk fruit, also known as ‘Luo Han Guo,’ is a small round fruit native to Southern China. It has been used in Eastern medicine for centuries as a remedy for colds and digestive issues. Extracted monk fruit powder and liquids can be used as a sweetener that is 100-250 times sweeter than table sugar. Additionally, monk fruit has no effect on blood sugar levels and no known side effects. When purchasing monk fruit sweeteners, it is important to look at the ingredients list, as many sweeteners branded as “monk fruit sweetener” actually contain a mixture of erythritol as the primary ingredient. Monk fruit is permitted to be used in more than 60 countries, and its safety has been confirmed by the U.S. FDA, Japan’s Ministry of Health, Labor, and Welfare, Food Standards Australia New Zealand, Health Canada, and China.
STEVIA
Stevia is a purified stevia leaf extract that comes from a herbal shrub native to South America called Bertoni. For many centuries, this plant has been used for food and medicinal purposes. This sweetener is 200-350 times sweeter than table sugar and has no effect on blood sugar levels. However, the consumption of stevia has some side effects including bloating, nausea, dizziness, pain and weakening of muscles, and allergic effects. Stevia is permitted to be used in more than 60 countries, and its safety has been confirmed by the U.S. FDA, the European Food Safety Authority, the World Health Organization’s Joint Expert Committee on Food Additives, Food Standards Australia New Zealand, Japan’s Ministry of Health, Labor, and Welfare, and Health Canada.
ALLULOSE
Allulose is a rare and expensive sugar that naturally occurs in figs, raisins, wheat, maple syrup, and molasses. It is about 70% as sweet as table sugar and does not affect blood sugar levels. However, consuming large amounts can cause stomach discomfort, including gassiness, bloating, and nausea. Additionally, allulose found in stores is typically not naturally formed and is instead synthesized from fructose. The U.S. FDA, Japan, Mexico, Singapore, and South Korea have approved the use of this sweetener.