Orlando, Fla. (Ivanhoe Newswire) — Americans consume about 20 teaspoons of added sugar a day, more than double the recommended limit! Trying to cut back usually means trying to find alternatives. But which options do you get the most bang for your sugar-free high?
Although sugar may not be as addictive as alcohol or nicotine, research shows it can stimulate the same reward pathways in the brain.
Going cold turkey can lead to strong cravings. So many people look for swaps, but what about the taste? Xylitol is a sugar alcohol that has half the calories as regular sugar and can even help prevent tooth decay.
“Xylitol can be found in things like sugar-free products such as baked goods, breath mints, gums,” said Gabrielle Tafur, RD, Valencia College.
On the downside, xylitol can cause digestive issues and is toxic for pets. It can be used as a one-to-one replacement for sugar in recipes, just like newer alternative monk fruit.
“It is derived from a plant, so it can be considered a plant-based sweetener,” explained Tafur.
However, monk fruit can be an allergen, and nutritionists warn that there are not many long-term studies about its effects on the body.
“I would stick to stevia. I personally prefer it just because it’s the most clinically studied and it’s the most generally recognized as safe at this point,” said Tafur.
Stevia is another plant-based alternative sugar, but what makes it unique is it can be processed different ways to get a different flavor. But raw or whole-leaf stevia is not FDA approved for food use, only purified extracts are regulated for safety so when it comes to sugar substitutes, experimenting is everything.
Other sugar substitutes include honey, which has many nutrients but can spike blood sugar the same way normal sugar can, and can’t be given to people under the age of one.
Contributors to this news report include: Marcy Wilder, Producer; Bob Walko, Editor.
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Sources:
https://news.harvard.edu/gazette/story/2025/03/is-sugar-addictive/
https://www.health.harvard.edu/nutrition/xylitol-what-to-know-about-this-popular-sugar-substitute
https://www.healthline.com/health/food-nutrition/monk-fruit-health-benefits#allergies
https://www.healthline.com/nutrition/sucralose-good-or-bad#safety
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