Ep 05: Sweeten Your Day: Healthy Sugar Swaps...

In this episode of The Balanced Blood Sugar Podcast, we’re diving deep into the world of sugar-free sweeteners! Adrienne breaks down which sweeteners to avoid and why, and shares her personal favorites for baking and everyday use. If you’ve ever been confused about maltodextrin, sucralose, or agave nectar, or wondered how to use allulose, monk fruit, and erythritol in your recipes, this episode is for you. Plus, Adrienne shares a personal story about her sugar-free home bakery and how mixing different sweeteners can give you the perfect balance of sweetness and texture—without spiking your blood sugar.

What You’ll Learn:

• Why certain sweeteners like maltodextrin, sucralose, and agave nectar should be avoided
• The truth behind erythritol and what the studies really say
• Adrienne’s top sweeteners: allulose, monk fruit, and stevia
• How mixing sweeteners like allulose, monk fruit, and erythritol can replicate sugar’s properties in baking
• Information on why these sweeteners last longer and save money in the long run
• Why investing in sugar-free sweeteners now could save you from future health bills

Resources Mentioned:

• Serious Keto’s Erythritol Safety Breakdown
  Learn more about the study on erythritol and why it’s safe in moderation. Steve from Serious Keto gives a great analysis of the research. He’s one of the main channels we follow for recipes as well!
• UPDATED FREE COMBINED GUIDE:
  Ready to bake your own delicious sugar-free treats? Download my FREE guide full of simple sugar-free sweets you can test out today! This also gives you access to my weekly newsletter for updates straight to your inbox. If you’re ready to start improving your blood sugar control today, don’t forget to download my FREE guide: “Get Started Guide: Balancing Your Blood Sugar” Get your copy here.

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Medical Disclaimer:
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or medication. The content shared here reflects my personal experiences and research but should not replace individualized medical care.

Transcript

Adrienne:
Hey friends! Welcome back to The Balanced Blood Sugar Podcast, where we talk all things blood sugar and give you real, practical ways to take control of your health. I'm Adrienne Wheat, your friendly neighborhood Registered Nurse, and today, we’re diving into one of my favorite topics—sugar-free sweeteners!

I gotta say, sweetener options have come a LONG way over the years. I remember when we first started experimenting with sugar-free baking, and it was tough! There were fewer options, and many didn’t taste like sugar at all. My mom was even allergic to many on the market, including Stevia; they gave her massive migraines. 

But now? It’s so much easier to cook, bake, and sweeten without sugar. There’s a whole range of sweeteners to choose from, and honestly, some are real game-changers. And as you know, I’m all about keeping that blood sugar steady while still enjoying the foods you love.

So today, we’re gonna talk about the good, the bad, and the don’t touch with a 10-foot pole when it comes to sugar-free sweeteners. I’ll also share my story of running a home bakery with sugar-free cookies and candies—because y’all, there are some amazing ways to make your treats taste just as good, if not better, than the sugary versions. Let’s dive in!

[MAIN CONTENT]

Adrienne:
Alright, so let’s start with the sweeteners we’re going to avoid. Because not all sugar-free is created equal. First up: maltodextrin. You might see this in some “sugar-free” products, but let me tell you, this is not your friend. Maltodextrin actually has a higher glycemic index than sugar—meaning it spikes your blood sugar more than regular sugar would. So, if you’re looking to keep those blood sugars balanced, keep an eye out for maltodextrin and avoid it like the plague.

Then there’s sucralose, often found in sugar free sodas and in brands like Splenda. Now, I used to think, 'Okay, zero calories, zero sugar, sounds good,' right? Nope. There is proof now that sucralose can actually trigger cravings and mess with your insulin sensitivity. It may not raise your blood sugar directly, but it acts a lot like sugar in your body, making you want more sweet stuff. So, skip the sucralose if you can.

Next is agave nectar. It sounds healthy, right? It’s from a plant, it’s natural… but here’s the thing: agave nectar is mostly fructose. Too much fructose can be just as bad as too much glucose because it goes straight to your liver. It can lead to fatty liver disease and insulin resistance if consumed in large amounts. The issue here is that we don’t have tests to test for blood fructose like we do blood glucose. So you could be having issues that are just not appearing on tests. And let’s face it, we don’t want to trade one sugar problem for another.

[Sugar Alcohols & Erythritol]

Adrienne:
Now, let's talk sugar alcohols, specifically erythritol. There was a study that made headlines not long ago, linking erythritol to increased heart attack risk, especially in certain groups. But the study had some major flaws, and one of the main people we follow, Steve at Serious Keto, did an amazing breakdown of the study. I’ll link to his video in the show notes so you can check it out yourself. But here’s the point: erythritol is generally safe in moderation for most groups. But if you’re an overweight white male, the group identified in that study, you might want to use it more sparingly. But it is important to note, the study used way more erythritol than we would typically eat. So, I have no problem keeping it in our diet. Remember - progress NOT perfection. I’d rather have a little erythritol and be able to maintain a healthier lifestyle, than jump ship over small possibilities. And let’s face it, our risks of heart attack and stroke are much higher being overweight and with imbalanced blood sugars and metabolic issues, than eating moderate amounts of sugar alcohols. 

Erythritol specifically is especially useful if you’re trying to create certain textures in your baking, like making fudge or candies that need to harden. It is the only sugar sweetener with a hardening effect, which is why you often see it in sugar free candies and frostings, because it’s impossible to get those types of desserts to set without a hardening sweetener. Believe me, I tried. (Laughs)

Now, let’s talk xylitol. It is another common sugar alcohol which can usually be replaced by allulose now. It was really popular for awhile in dessert baking because of it’s similar properties to sugar when it comes to browning and softening. BUT tt’s toxic to animals, especially dogs—so definitely keep that one out of your kitchen if you’ve got fur babies running around. You can typically swap allulose for xylitol in most recipes. You made need to add a bit more allulose since it tends to be less sweet, but I have found them to swap perfectly in baking.

[Fave Sweeteners + Pricing Thoughts]

Adrienne:
Okay, let’s move on to the fun stuff! What sweeteners do we love and use the most in our home and baking? My top pick, hands down, is allulose. This stuff is literally now considered a superfood, and let me tell you why. It’s fantastic for gut health and improving blood sugar balance AND it can actually help prevent blood sugar spikes from going as high as they typically would. So you can add it drinks you have at meals for some extra blood sugar balancing help. It also behaves the most like sugar in recipes and has the most similar taste. And I love that it’s naturally derived from fruits like dates. Allulose caramelizes, browns, and sweetens just like sugar, making it perfect for baking. I LOVE using it to make caramel sauce and pecan pie this time of year! It is definitely the sweetener I use the most and the best for desserts.

Next up, monk fruit. Monk fruit is actually sweeter than sugar, so you don’t need to use as much. We love the liquid form in our house, especially for adding to things like yogurt, smoothies, or even coffee. It’s clean, it’s simple, and it doesn’t leave an aftertaste.

And speaking of value, here’s something I know people wonder about—price. Yes, some of these sweeteners can be more expensive upfront compared to regular sugar. But here’s the good news: because things like monk fruit and stevia are much sweeter than sugar, you use a lot less. For example, a monk fruit-erythritol blend can stretch a long way, so that initial investment lasts for months. I actually find that buying in bulk on Amazon saves me quite a bit compared to what I’d spend in stores, so I’ll often stock up that way, especially on sales throughout the year like Prime Days and Black Friday.

And let’s not forget the long-term benefits. You might spend a bit more today on these sugar alternatives, but when you think about the cost of managing blood sugar issues—or worse, health problems down the road from consistently eating sugar—this up front cost is a whole lot less in comparison. It’s like an investment in your health now, so you’re not paying big medical bills later.

Finally there’s stevia. Now, I’ll be honest, stevia does have a little bit of a funny aftertaste, but the liquid version is great to add an extra sweetness boost when needed. I find it works best when you use it in combination with other sweeteners. It’s very concentrated, so a little goes a long way. When I’m making homemade chocolate for example, I might add a little bit of liquid stevia at the end of the process to sweeten it up a bit if it’s not quite as sweet as I would like. 

[Personal Story & Mixing Sweeteners]

Adrienne:
Now, let me take you back in time to when I opened my home bakery, making sugar-free cookies and candies, mainly for the holidays. I was determined to create treats that people with blood sugar issues could enjoy without feeling like they were missing out. And here’s what I quickly learned: no single sweetener can fully replace all the properties of sugar. You have to mix them!

For my recipes, I love using a blend of allulose and monk fruit as my base—usually a 1:1 mix, which can be found on Amazon and in some brick and mortar stores now. But when I need something to harden, like for toffee or fudge, that’s where erythritol comes in. It’s the only sweetener on the market that can harden products, and without it, everything just turns to sticky mush. Trust me, I’ve tried! This blend gives me the perfect balance of sweetness and texture without spiking blood sugar, and it’s been a game-changer for my holiday treats. The addition of erythritol can give a slight aftertaste, but to me, it’s well worth it for a bite of the perfect texture fudge or toffee.

[CONCLUSION]

Adrienne:
So there you have it, friends! A full rundown on the best sugar-free sweeteners out there and how to use them in your cooking and baking. Whether you’re looking to swap sugar in your coffee, sweeten your smoothies, or bake up some yummy treats, there are so many options now that make it easy to avoid sugar and still keep your taste buds happy.

And remember, while some of these sweeteners might cost a little more upfront, they last longer because you use less, and trust me, the savings you’re making on future health bills are totally worth it. I encourage you to explore your local grocery stores or check out Amazon for the sweeteners I mentioned—like allulose, monk fruit, and stevia. Try them out and let me know what you think! And remember, it’s all about finding the right mix for you. Everyone’s taste buds are different, so experiment a bit, and have fun with it.

Thanks for tuning in today! And don’t forget to check the show notes for the link to Serious Keto’s video about erythritol and my simple dessert recipe book to help you get started and keep those blood sugars balanced. Until next time, stay sweet but sugar-free!