Getting Healthier: Five Sugar Alternatives Your Family Will Love

By: Cindy G. Castillo

As parents, we want the best for our children. We want them to grow up to be as strong and healthy as they can be.

For this reason, we want to tackle the issue of how much sugar is too much. As we all know, sugar can lead to heart problems and obesity.

That’s why we’ve taken this issue to the experts and asked Judy Nicassio, a certified nutritionist from Rejuvena Health & Aesthetics to tell us the best way to substitute table sugar.

She said the five sugar alternatives are: maple syrup, organic pureed fruit, organic brown rice syrup, raw local honey, and organic, raw agave syrup. Stevia (in its natural form) is also a highly recommended sugar alternative.

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AZLatinos.com: If I use any of these alternatives, will my children be able to tell the difference?

Judy Nicassio: Except possibly for Stevia, it would be difficult (even for kids) to tell the difference when substituting maple syrup, pureed fruit, rice syrup, raw honey, or agave for table sugar. However, a word of caution – use agave sparingly due to its high fructose content. Fructose has to be metabolized by the liver and gets stored as fat.

AZL: Are these alternatives better than other sugar substitutes, such as Splenda?

JN: Two of the best sugar substitutes choices (one reason is because neither will negatively impact blood sugar levels) are Stevia and Lo Han, both derived from plants. Stevia, a highly sweet herb derived from the leaf of the South American stevia plant, is sold as a supplement.

It’s completely safe in its natural form and can be used to sweeten most beverages and dishes. Lo han, also known as monk fruit, is an herbaceous perennial vine, native to southern China and northern Thailand and is also safe in its natural form.

You simply cannot put Splenda or ANY other artificial sweeteners in the category of “healthy sugar substitutes”. Artificial sweeteners can actually be far worse for you than sugar and fructose, and there is scientific evidence to back this up. Symptoms reported after ingesting Splenda include gastrointestinal problems, seizures, dizziness, migraines, blurred vision, allergic reactions, blood sugar increases, and weight gain. Throw out all your artificial sweeteners and use natural sweeteners in moderation instead!

AZL: Are sugar substitutes beneficial or recommended for people with diabetes?

JN: The only healthy sugar substitutes I would recommend for individuals with diabetes, insulin resistance, metabolic syndrome, etc., are stevia, lo han, and xylitol (a sugar alcohol). Keep in mind that any sweetener whether natural or artificial, may still contribute to insulin resistance, so use in moderation.

AZL: How much sugar is too much for ages 2-18?

JN: The American Heart Association’s recommended limits for children vary depending on a child’s age and caloric needs, but range between 3 to 6 teaspoons (12-25 grams) of added sugar per day. For “tweens” and teens, the recommended limit is between 5 and 8 teaspoons per day. Doctors recommend avoiding all added sugar for infants and toddlers.

Remember sugar damages our teeth, and consuming too much makes kids overweight and puts them at risk of high blood pressure, diabetes and heart disease in later life. Please beware – much of the sugar we ingest is hidden in the food we buy – even savory foods. Studies show that foods specifically geared toward children (like breakfast cereals, yogurts and ready-made meals) are among the sweetest of all. Limiting your intake of sugar is one of the best strategies to protect your long-term health, the health of your child, and reduce your risk of chronic disease.