Smart Sweetner guide
How to Choose the Best Sweet Option for Your Metabolic Health
Why This Matters....
Not all sweeteners are created equal.
Some spike blood sugar and insulin.
Some are neutral.
Some upset your gut.
Some taste… suspicious.
If you are working on:
• Weight loss
• Insulin resistance
• PCOS• Prediabetes
• Fatigue after meals
• Reducing inflammation
Choosing the right sweetener can support your progress instead of sabotaging it.
The Big 5 Sweeteners
1️⃣ Table Sugar (Sucrose)
Blood Sugar Impact: High
Insulin Response: High
Calories: 4 calories per gram
Best For: Occasional use
Sugar causes a rapid rise in blood glucose followed by an insulin spike. Over time, frequent spikes can contribute to insulin resistance and fat storage.
✔ Tastes great
✖ Not ideal for daily use if working on metabolic health
2️⃣ Stevia
Blood Sugar Impact: None
Insulin Response: None
Calories: 0
Stevia is a plant-derived, non-nutritive sweetener. It does not raise blood sugar.
✔ Good for glucose control
✔ Very low calorie
✖ Can have a bitter aftertaste
✖ Does not bake like sugar
Best used in coffee, tea, smoothies.
3️⃣ Monk Fruit
Blood Sugar Impact: None
Insulin Response: None
Calories: 0
Monk fruit is a natural sweetener extracted from fruit compounds called mogrosides.
✔ No glucose spike
✔ Clean taste (especially in blends)
✖ Often mixed with erythritol
Good everyday option for blood sugar support.
4️⃣ Erythritol
Blood Sugar Impact: Minimal
Insulin Response: Minimal
Calories: ~0.2 calories per gram
A sugar alcohol that is mostly absorbed and excreted.
✔ Low glycemic
✔ Common in keto products
✖ Large amounts may cause bloating or GI upset
✖ Can have a cooling aftertaste
Use in moderation.
5️⃣ Allulose
Blood Sugar Impact: Minimal
Insulin Response: Minimal
Calories: ~0.2–0.4 calories per gram
Allulose is a “rare sugar” that tastes and behaves like real sugar but has very little metabolic impact.
✔ Closest taste to sugar
✔ Browns and caramelizes in baking
✔ May reduce post-meal glucose rise when eaten with carbs
✖ High amounts may cause bloating
✖ More expensive
One of the most metabolically friendly sugar substitutes currently available.
How to Choose
If you are metabolically healthy and active:
Moderate real sugar may be acceptable occasionally.
If you are working on metabolic repair:
Prioritize monk fruit or allulose.
If you have gut sensitivity:
Start low and test tolerance with sugar alcohols and allulose.
Remember: A sweetener is a tool — not a free pass to unlimited desserts.
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Smart Sweetner guide
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