The Sugar Story: Sweet Insights

by Tara Sallee, MS, RD, LD, 
Hy-Vee Corporate Dietitian

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Have you ever craved something sweet, but 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, our Hy-Vee dietitians 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 these sugars over time may raise our blood sugar and lead to pre-diabetes 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% more protein and 50% 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 necessarily 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 200-300 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.1 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.2 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% as sweet as sugar. It looks and tastes like sugar, but it comes from dates, raisins and prunes. Studies using allulose are similar to those using monk fruit and stevia; when using allulose instead of glucose, we tend to notice lower blood sugar levels tested after we eat.3 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!

Want more guidance on sugar substitutes or managing blood sugars? Consider our 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. Program includes (4) 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. Register online now
 
Strawberry Walnut Date Smoothie
Serves 2
 
All you need:
1 ½ cups hulled, quartered Basket & Bushel strawberries
½ cup California walnuts
½ cup Hy-Vee plain Greek yogurt
½ cup Fairlife milk
3 pitted dates, coarsely chopped
Chopped California walnuts, for garnish
 
All you do:

1. Place all ingredients in a small blender or food processor and process until smooth.
2. Garnish with additional walnuts, if desired.

 
Adapted from: https://walnuts.org/recipe/strawberry-walnut-date-smoothie/
 
Shop all of these ingredients at Hy-Vee Aisles Online.
 
The information is not intended as medical advice. Please consult a medical professional for individual advice.
This content was made possible with the paid support of our sponsors: Perfect Snacks, Fairlife, and Foundation for Fresh Produce
 

Cited Sources:

1. Kasti AN, Nikolaki MD, Synodinou KD, Katsas KN, Petsis K, Lambrinou S, Pyrousis IA, Triantafyllou K. The Effects of Stevia Consumption on Gut Bacteria: Friend or Foe? Microorganisms. 2022 Mar 30;10(4):744. doi: 10.3390/microorganisms10040744. PMID: 35456796; PMCID: PMC9028423.
2. Yeung AWK. Bibliometric analysis on the literature of monk fruit extract and mogrosides as sweeteners. Front Nutr. 2023 Aug 29;10:1253255. doi: 10.3389/fnut.2023.1253255. PMID: 37706210; PMCID: PMC10495570.
3. Yuma T, Tokuda M, Nishimoto N, Yokoi H, Izumori K. Allulose for the attenuation of postprandial blood glucose levels in healthy humans: A systematic review and meta-analysis. PLoS One. 2023 Apr 6;18(4):e0281150. doi: 10.1371/journal.pone.0281150. PMID: 37023000; PMCID: PMC10079081.