In the last three corners, I’ve covered low- and no-calorie sweeteners, including artificial and more natural options, as well as potential health impacts. In this corner, I want to shift the focus to calorie-dense sweeteners.
While these sweeteners are higher in calories, they can still have a place in your diet when used appropriately. However, it’s important to understand that the body processes them much like regular sugar—if you consume more than you burn, the excess can be converted and stored as body fat. Because of this, portion control matters. As a general guideline, I recommend limiting intake to about 10grams (g) at a time for women and 15g for men.
Although they behave similarly to sugar metabolically, many natural sweeteners offer some advantages over highly processed sugar. They may contain small amounts of nutrients, antioxidants, or compounds that support health, and most are digested more slowly because they are less refined and remain more intact.
That said, quality matters. These sweeteners are often diluted or mixed with corn syrup or high-fructose corn syrup, so choosing pure sources is key.
Some of these natural options also have benefits beyond nutrition. For example, honey has been used topically for wound and burn healing and can help soothe sore throats or act as a cough suppressant. Maple syrup has also been used topically to help reduce skin dryness, redness, and inflammation.
Pure Maple Syrup: 1 tsp = 4g sugar
• Mineral-Rich: High in manganese – which supports bone health, brain function and energy production. Also provides significant zinc – which is crucial for immune cell function.
• Antioxidant-Rich: Contains over 67 bioactive plant compounds (including polyphenols) that protect cells from DNA damage. Quebecol presence an antioxidant, can reduce inflammation.
Unpasteurized Raw Honey: (local to your area is always best) 1 tsp = 6g sugar
• High in Antioxidants: Contains polyphenols and flavonoids, which act as powerful antioxidants to neutralize free radicals and reduce oxidative stress.
• Digestive Health: Acts as a prebiotic, nourishing beneficial gut bacteria, and may help treat digestive issues like diarrhea.
• Heart Health Support: May help improve cholesterol levels, lower blood pressure, and reduce triglycerides.
• Antibacterial Properties: Contains enzymes and compounds that kill harmful bacteria and fungi.
• IMPORTANT – Never feed raw honey to infants under 1 year old due to the risk of infant botulism. Also, immune compromised individuals should avoid raw honey due to the potential presence of bacteria.
Agave 1 tsp = 5.5g sugar
• Rich in Prebiotics: Agave contains inulin, a type of dietary fibre that acts as a prebiotic, supporting the growth of healthy bacteria in the gut, which can aid in digestion.
• Contains Antioxidants: Some research suggests agave syrup contains saponins, antioxidants that can help reduce inflammation and support the immune system.
Molasses 1 tsp = 5g sugar
• Rich in Antioxidants: High antioxidant capacity, which helps protect cells from oxidative stress and chronic diseases.
• High Iron Content: Provides about 20% of the recommended daily value of iron in 1 tablespoon.
• Promotes Bone Health: Significant amounts of calcium and magnesium.
• Supports Digestive Health: Often used as a natural remedy to treat constipation.
• Supports Hair and Skin Health: Has high mineral content, including selenium and zinc key to hair/skin
• Helps Relieve Menstrual Cramps: Magnesium and calcium help relax muscles and ease menstrual discomfort.
Brown varieties and coconut sugars:
1 tsp = 4-5g sugar
• Offer minor benefits over white sugar, such as slightly higher mineral content, antioxidants, or a lower glycemic index (GI),
If you’re ready to take control of your nutrition and learn how to incorporate natural sweeteners without storing excess body fat, book your free consult with DEEM today and start building a plan that works for you.
Information sourced from WebMD, Mayo Clinic, and the National Institutes of Health.
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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