We know it can be intimidating and stressful to consider removing non-compliant, refined sugars from your meals.It just seems like they are everywhere!Whether you are embarking upon the Auto-Immune Protocol (AIP) diet, Whole30 or are just exploring sugar substitutes, you can take comfort that there are delicious options out there, that are nutritious too.Here are our top 5 favorite refined sugar substitutes, in no particular order:
- Maple Syrup. One of the best reasons to consume maple syrup is that it contains a multitude of antioxidants. Antioxidants are only found in trace amounts in refined sugar and corn syrup, and even agave nectar can’t provide the amount of antioxidants that maple syrup can. These antioxidants fight free radicals, which are cells that have been found to cause serious diseases. For the maximum antioxidant benefit, you will want to select the darkest grade of maple syrup, rather than the lighter grades, which contain fewer of these important nutrients. Maple syrup has been shown to have anti-inflammatory properties, which can reduce everything from pain caused by arthritis to the risk of heart disease. Sugar, in contrast, is known to increase inflammation and exacerbate conditions that are caused by it.Like honey, it is best to purchase pure maple sugar or syrup. Refined or altered maple syrup loses its micronutrient content and also puts potentially harmful additives into your system. Maple Syrup is lower on Glycemic index by about 10 points than normal refined sugars – making it a better option for diabetics or others sensitive to sugar.All of our eat G.A.N.G.S.T.E.R. Cookie Mixes call for maple syrup to be added as the sweetener (or a liquid sweetener of your choice).And hey, hopefully now you can see why!
- Honey.Honey contains vitamins A, B1, B2, B3, B5, and B6. Minerals found in honey include magnesium, manganese, phosphorous, potassium, calcium, copper, iron, and zinc. Natural honey also contains digestive enzymes that help you improve your digestion of some foods and it contains prebiotics that may support the growth of good bacteria in your gut.When it comes to pesky seasonal colds and allergies, as well as those caused by pets or dust mites, honey may be one of the best remedies to treat symptoms. Ideally, honey should be consumed raw, local, and primarily organic.Surprisingly, honey is also antibacterial, making it a great alternative to rubbing alcohol. It can be applied to the skin as a natural protection against infection and has been used to treat acne and other skin conditions.
- Coconut Sugar. Coconut Sugar has a lower Glycemic Index as compared to table sugar –an index of 35 compared to table sugar which has an index of 65.Coconut sugar contains Vitamin C and nitrogen, along with minerals like zinc, calcium, and iron.On another level, many know that electrolytes help the body to remain hydrated as the muscles, nerves, and heart need electrolytes to function efficiently. Coconut sugar has potassium, sodium, and magnesium that may support proper hydration. This sugar is convenient in baking too, as it is a 1:1 ratio with table sugar.We use Coconut Sugar as an ingredient in our Vegan Banana Bread Mix and it is a winner!
- Blackstrap Molasses. Micronutrients in molasses include calcium, iron, magnesium, phosphorous, potassium, zinc, manganese, selenium, and some B vitamins.In one tablespoon, you'll get a gram of protein too!If you're having trouble with constipation, blackstrap molasses may be able to help.While it is not as powerful as an over-the-counter laxative, it has enough magnesium and other nutrients in it to give it a try!Also, because it has lots of iron, you can make it into a tea to help treat iron deficiencies.We use a powdered Molasses in our Pumpkin Bread Mix as one of the sweeteners, giving it a cozy, Fall-like taste!
- Date Sugar.First off, a 3.5 oz serving of dates contains almost 7 grams of fiber!One serving of dates contains a significant amount of your recommended daily intake (RDI) of several vitamins and minerals: 20% of your potassium, 14% of your magnesium, 18% of your copper, 15% of your manganese, 5% of your iron, and 12% of your vitamin B6.Again, one of the date sugar benefits is that it is not processed in any way (other than crushing/grinding the fruit) so it retains all of these minerals.Because of its high fiber content, date sugar has a glycemic index than other sugars: white sugar has a GI of 80, but the GI of date sugar is only 23.Our eat G.A.N.G.S.T.E.R. Frosting Mixes are sweetened with Maple & Date Powder, making them sweet as pie and nutritiously delicious.
All of our eat G.A.N.G.S.T.E.R. baking mixes call for a liquid sweetener of choice (Maple Syrup tends to be the one we recommend!) or use Coconut, Date or Maple Sugar as a part of the dry mix.Overall, not only are these AIP-compliant, but they will have a lower glycemic index and be more nutrient dense than your refined sugar options.
Hopefully, now you can see there are some amazing options for table sugar substitutes that will not only taste delicious but will serve as “food as medicine” for your body.Enjoy!
FAQs
I'll be sweet to you (pun intended) and give you a quick run down of the best options for the AIP: Honey, Maple Syrup, Unsulphured Black Strap Molasses, Dates, Date Syrup, Coconut Sugar, Maple Sugar and Coconut Nectar (not to be mistaken with the more savory product called Coconut Aminos which also contains coconut ...
What is the best sweetener for AIP? ›
I'll be sweet to you (pun intended) and give you a quick run down of the best options for the AIP: Honey, Maple Syrup, Unsulphured Black Strap Molasses, Dates, Date Syrup, Coconut Sugar, Maple Sugar and Coconut Nectar (not to be mistaken with the more savory product called Coconut Aminos which also contains coconut ...
What sugar is allowed on AIP? ›
Foods to eat
Despite being allowed, some protocols further recommend that you moderate your intake of salt, saturated and omega-6 fats, natural sugars, such as honey or maple syrup, as well as coconut-based foods. Depending on the AIP protocol at hand, small amounts of fruit may also be allowed.
What is a good sugar substitute for anti inflammatory diet? ›
Raw Honey. Raw honey is another natural sugar to consider, notes Olszewski. In fact, research suggests that certain compounds in honey may offer antioxidant, anti-inflammatory, antimicrobial and anti-cancer effects, which could be beneficial for a variety of conditions.
What is the healthiest sugar substitute? ›
Stevia and monk fruit are both naturally derived from plants and some people feel they have a flavor very similar to regular sugar. The FDA says these sweeteners are “generally regarded as safe,” which means they are safe to use for their intended purpose.
Is coconut sugar ok on an anti-inflammatory diet? ›
Coconut sugar is a plant-based, anti-inflammatory sweetener, that has a low-glycemic index, meaning our bodies absorb the sugars at a slower rate. It is also rich in amino acids that help to support our metabolism, B Vitamins, and is rich in various vitamins and minerals such as iron, zinc, calcium and potassium.
Is honey ok on AIP? ›
oils (avocado, coconut and olive oil are permitted) processed food, preservatives and additives. spices derived from peppers and seeds, such as paprika and coriander. sugars and artificial sweeteners (honey or maple used sparingly is permitted)
What is the best diet to reverse autoimmune disease? ›
Get an adequate amount of protein, plus healthy fats and oils. Supplement your plant-rich diet with some protein. And don't shy away from healthy fats: nuts and seeds, avocados, coconut and extra virgin olive oils, and other non-refined oils. Sprinkle in some fermented foods.
Can you have maple sugar on AIP? ›
baking mixes call for a liquid sweetener of choice (Maple Syrup tends to be the one we recommend!) or use Coconut, Date or Maple Sugar as a part of the dry mix. Overall, not only are these AIP-compliant, but they will have a lower glycemic index and be more nutrient dense than your refined sugar options.
Are bananas OK for AIP? ›
Examples of foods you can eat while on the AIP diet include: Vegetables that aren't nightshade vegetables like cucumbers, spinach, sweet potatoes and zucchini. Fresh fruits like apples, oranges, mangos, strawberries, bananas and blueberries.
Because the natural sugars in fruits are paired together in a nutrient package containing fiber, vitamins, minerals, phytonutrients and antioxidants, it's unlikely that those sugars would cause inflammation.
What is the healthiest sugar? ›
You can opt for coconut sugar, honey, maple syrup, and agave nectar, which are some good and healthy options. Another good option is shakkar, an unprocessed sugar rich in nutrients like zinc, iron, potassium, and magnesium. You can also use jaggery to sweeten up your desserts and beverages.
What is the least harmful artificial sweetener? ›
The FDA has determined these sweeteners are safe, or not toxic, for the general public:
- Aspartame.
- Acesulfame potassium (Ace-K)
- Sucralose.
- Neotame.
- Advantame.
- Saccharin.
Though stevia was initially banned in the U.S. because some studies suggested it may be linked to cancer, it's no longer prohibited. In fact, in 2008, stevia was granted GRAS status by the FDA - which stands for "Generally Recognized As Safe."
What is the downside of allulose? ›
The Drawbacks of Allulose
In addition, some research shows that allulose may promote the growth of certain bacteria associated with poor effects on gut health. In either case, allulose could cause GI symptoms of discomfort, gas or bloating similar to those with other sugar substitutes. Moderation is always the key.
Is monk fruit better than stevia? ›
Anyone who experiences gastrointestinal side effects from stevia may prefer monk fruit sweeteners. Also, it is important to consider the use. One sweetener may work better in tea and coffee, while the other may be better for cooking and baking.
Is stevia ok on an anti-inflammatory diet? ›
Anti-inflammatory and immunomodulatory—stevia is also helpful in decreasing inflammation and immuno-modulation.
Which artificial sweeteners are inflammatory? ›
Also, aspartame can trigger headaches or stomach discomfort in certain people, says registered dietitian Christine Gerbstadt, MD, a spokesperson for the Academy of Nutrition and Dietetics. In some sensitive people, it can trigger an inflammatory response as well.
Which sweetener is best for gut health? ›
An excessive intake of refined sugar is linked with gut dysbiosis, which occurs when there's a lack of diversity of gut bacteria. Sweeteners like honey, stevia, and monk fruit extract may be better for gut health, while some options like sucralose may be detrimental.
What can I have instead of coffee on AIP diet? ›
If you are weaning off coffee and would still like some caffeine, try some black, oolong, or green tea (caution though, as green tea can stimulate the immune system and cause flares in some folks). Great herbal, caffeine-free alternatives include rooibos, chamomile, peppermint, and licorice.
