Things to Know Before Choosing a Sugar Alternative

Rising health concerns, especially around diabetes, obesity, and heart diseases, have led many to seek old-school sugar alternatives offering the same taste and cooking properties, but not at the cost of health.

Today’s market is filled with natural, artificial, and plant-based sweeteners marketed to be healthier choices. However, not all are the same. Whether or not you will be able to manage diabetes, reduce calorie intake, and prevent blood sugar spikes depends on what you substitute the old-school sugar with. Let’s see what you need to consider to make the healthiest choice without sacrificing sweetness.

What is Your Purpose for Using a Sugar Alternative?

People are switching to traditional sugar substitutes mostly because of the following reasons:

• Reducing calorie count for weight management
• Regulating blood sugar levels
• Adopting a cleaner and less processed diet

If your goal is to reduce calorie intake, then opt for zero-calorie sweeteners such as allulose, stevia, monk fruit, or certain artificial sweeteners.

​Sweeteners that have little to no impact on glucose levels are ideal for diabetic individuals who want to manage blood sugar levels. When it comes to the best sugar substitute for blood sugar management, your options include allulose, stevia, monk fruit, and sugar alcohols such as erythritol. However, some of these come with risk.

If your goal is to avoid processed ingredients altogether, with no health detriments, then use a naturally and minimally refined alternative such as Jaca rare sugar (pure allulose).

Types of Sugar Alternatives

Natural Sweeteners

Natural sweeteners are derived from plant or natural sources, making them ideal for people who want to avoid processed ingredients. Most natural sweeteners are low-calorie and have a lower impact on blood sugar.

Examples: stevia, monk fruit, and allulose

Artificial Sweeteners

These synthetically produced sugar substitutes are significantly sweeter than sugar, with no calories. The following are the most commonly used artificial sweeteners:

• Sucralose
• Aspartame
• Acesulfame-K
• Saccharin

These sweeteners are widely used in diet sodas, protein powders, sugar-free desserts, and packaged foods. However, moderation is key when consuming artificial sweeteners and there are documented health risks.

Sugar Alcohols

Also called polyols, sugar alcohols are a hybrid of sugar and alcohol molecules, naturally occurring in some fruits and vegetables, but are often commercially produced. Sugar alcohols provide sweetness with fewer calories than sugar and have a lower glycemic impact, but again, these replacements come with clinically proven health hazards. The following are commonly used sugar alcohols:

• Erythritol
• Xylitol
• Sorbitol and maltitol
• Diabetic-Friendly

Even when you are not struggling with diabetes, you should switch to low-glycemic sweeteners, as they have little to no impact on blood glucose. The following are the most diabetic-friendly sweeteners:

• Allulose (natural, rare sugar)
• Stevia and Monk Fruit (natural)

Avoid natural sugars like honey or coconut sugar, as they can spike blood glucose.

Non-GMO Certification

Animal toxicity studies reveal that certain GM foods may toxically affect several organs and systems. Non-GMO–certified sweeteners are produced without the use of genetically engineered crops or additives, supporting a cleaner, more natural diet.

FDA GRAS (Generally Recognized as Safe) Status

FDA GRAS status indicates that the certified ingredient or food has been thoroughly evaluated by qualified experts and is considered safe for consumption under intended use. The following are the most common FDA GRAS certified sweeteners:

• Allulose
• Stevia
• Sucralose
• Erythritol

Glycemic Index (GI) and Impact on Blood Sugar

The glycemic index (GI) is a numeric value that quantifies how quickly a food raises blood glucose levels. High GI foods often cause rapid spikes in blood sugar, while low-GI foods result in slower, steadier increases. If your goal is to control insulin levels, switch to a low-glycemic index diet. Jaca allulose sugar is one of the best sugar substitutes, non-GMO and FDA GRAS-certified.

Digestive and Health Effects

Certain sugar alcohols, such as xylitol, sorbitol, and maltitol, may cause bloating, gas, or laxative effects when consumed in larger quantities. Individuals with sensitive stomachs should opt for sweeteners that are easier to tolerate, including:

• Allulose
• Stevia
• Monk fruit
• Taste, Aftertaste, and Cooking Properties

For centuries, people have relied on traditional sugar for its clean sweetness, smooth aftertaste, and dependable cooking and baking properties. So, if you want to replace the old-school sugar with an alternative, your chosen alternative must replicate all these properties. Jaca allulose is the best option as it not only tastes like traditional sugar but also cooks and bakes like it.