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In the ongoing search for healthier alternatives to sugar, a cancer surgeon has provided a ranking of popular substitutes, offering clarity on which options are genuinely beneficial. The verdict is clear: natural, unprocessed sweeteners are the healthiest choice.
According to the surgeon, the best sugar substitutes are Monk Fruit and Stevia. Both are natural, zero-calorie sweeteners that do not impact blood sugar levels, making them excellent choices for those looking to reduce sugar intake without compromising on sweetness. These are followed by Allulose and Erythritol (a sugar alcohol), which are also considered good options.
The surgeon places Jaggery and Date Syrup in a "better" but not ideal category. While they are natural and contain some nutrients, they are still forms of sugar and should be consumed in moderation as they can still spike blood glucose levels.
Substitutes like Coconut Sugar, Honey, and Maple Syrup are rated as "bad" because, despite being natural, they are high in fructose and have a similar metabolic effect to regular sugar. The surgeon advises using these sparingly.
The "worst" category for sugar replacements includes Agave Nectar, which is extremely high in fructose, and artificial sweeteners such as Aspartame, Sucralose, and Acesulfame Potassium. The surgeon cautions against these due to potential health concerns and their artificial nature.
The key takeaway is that while many products are marketed as healthy alternatives, their actual nutritional profile and effect on the body can be similar to or even worse than table sugar. For a truly healthy swap, sticking to natural, zero-calorie options like Monk Fruit and Stevia is the recommended approach.
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