SWEETENER GUIDE: which to skip & which to savor
TO EAT OR NOT TO EAT?
Sugar tolerance is very bioindividual.
Some can handle moderate amounts of whole food sugars without issue, while others will feel better with less.
If you have symptoms of blood sugar imbalance or dysbiosis, it is best to limit all sweeteners (even zero-calorie alternatives).
LEVEL 1: WHOLE FOOD SUGARS
raw honey
real maple syrup
molasses
date syrup
fruit puree
LEVEL 2: OK IN SMALL AMOUNTS
coconut sugar
stevia
monkfruit
xylitol
erythritol
LEVEL 3: MINIMIZE WHEN POSSIBLE
raw sugar
agave syrup
white sugar
brown sugar
LEVEL 4: AVOID WHEN POSSIBLE
corn syrup
high-fructose corn syrup
sucralose
aspartame
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References
Carbohydrates. USDA National Agricultural Library. Retrieved from https://www.nal.usda.gov/fnic/carbohydrates.
Carbohydrates. (2019). The Nutrition Source. Havard School of Public Health. Retrieved from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/
U.S. National Library of Medicine. (2021). Carbohydrates. MedlinePlus. Retrieved from https://medlineplus.gov/carbohydrates.html.