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all about sweeteners

all about sweeteners
Mackenzie Burgess, RDN
Mackenzie Burgess, RDN
Mackenzie Burgess, RDN
Mackenzie Burgess, RDN

There are so many different types of sweeteners nowadays, it can be hard to keep up with them all. From sugar to honey to monk fruit, you may have a number of questions. Which sweeteners affect blood sugar? Which ones have calories? Which ones are better for us?  Let’s break it down.


Let’s start with the basics… sugar. You’ll find traditional sugar in everything from cereals, to yogurt, to baked goods. It can take on many names, but it’s typically called cane sugar or corn syrup on nutrition labels.

While sugar is something that can certainly be enjoyed in moderation, it’s important to keep in mind the recommended intake. The American Heart Association suggests keeping our added sugar intake to less than 25 grams for women per day, and less than 36 grams for men per day. To put that in perspective, one 12-ounce can of soda contains 39 grams of sugar! If you find yourself getting too much added sugar in your diet, consider healthy swaps like naturally sweetened fruits or zero calorie substitutes.

Sugar Substitutes

You’ll also see sugar substitutes like honey, maple syrup, coconut sugar, agave. While these may contain a bit more vitamins and minerals than table sugar, they’re all still forms of added sugar. That means even if you choose to use these sweeteners over sugar, it’s important to keep the portions in mind.

Zero Calorie Artificial Sweeteners

Common artificial sweeteners are sucralose (Splenda), saccharin (Sweet’N Low), and aspartame (Equal). You’ll find these in many products like diet sodas, coffee syrups, protein powder, and light yogurt.

Since artificial sweeteners contain zero calories and zero carbs, they will not spike blood sugars, which can be helpful for those with diabetes. However, these sweeteners are heavily chemical based and some research suggests these sweeteners may increase the risk of obesity, diabetes, and heart disease.

Low Calorie Natural Sweeteners

Finally, there’s another class of low or zero calorie sweeteners that are considered more natural sweeteners. ou may have heard of allulose, stevia, and monk fruit. All three are derived from plants and are 150 to 400 times sweeter than sugar. Like artificial sweeteners, these sweeteners have little to no effects on blood sugar.

Some report allulose and stevia having a bitter aftertaste or causing digestive issues. Luckily, monk fruit has little to no aftertaste and digestive side effects are rare.

Egglife’s NEW sweet cinnamon wraps Naturally Sweetened with Monk Fruit

Egglife’s NEW sweet cinnamon wraps are naturally sweetened with monk fruit instead of sugar. Monk fruit doesn’t spike blood sugars, has 0 calories, 0 grams of added sugar, and it tastes just as good as regular sugar! This makes sweet cinnamon egglife wraps a great choice for those with diabetes, those following a low carb diet, or simply those looking for a better-for-you sweet wrap.

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