SWEETENER GUIDE: which to skip & which to savor

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).


SWEETENER GUIDE: which to skip & which to savor

LEVEL 1: WHOLE FOOD SUGARS

raw honey

real maple syrup

molasses

date syrup

SWEETENER GUIDE: which to skip & which to savor

fruit puree

LEVEL 2: OK IN SMALL AMOUNTS

coconut sugar

stevia

monkfruit

xylitol

erythritol

SWEETENER GUIDE: which to skip & which to savor

LEVEL 3: MINIMIZE WHEN POSSIBLE

raw sugar

agave syrup

white sugar

brown sugar

SWEETENER GUIDE: which to skip & which to savor

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.

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