Reducing daily sugar intake is key to balanced blood sugar, but when a little sweetness is needed, some natural alternatives are better than others. Understanding the difference between natural and added sugars can help you make healthier choices for your child.
Why It Matters:
✔ Natural sugars (from fruit, dairy, and whole foods) come with fibre and nutrients, slowing their absorption.
✔ Added sugars (found in sweets, cereals, and processed foods) are quickly absorbed, causing blood sugar spikes.
✔ Too much added sugar increases the risk of obesity, diabetes, and poor concentration.
What You Need to Know:
✔ Whole fruits release sugar slowly because of their fibre content, helping keep blood sugar stable. But fruit juices and dried fruit deliver sugar in a concentrated form, leading to quick spikes. The key? Stick to whole fruits and moderate portions.
✔ Many sugar substitutes, like aspartame, may seem like a good alternative, but studies show they can cause mood swings, nausea, and even memory issues in children. Plus, artificial sweeteners keep sugar cravings alive, making it harder to cut down in the long run.
✔ If sweetness is truly needed—like for a special dessert—xylitol is the best choice. Found naturally in plums and cherries, xylitol has a much lower impact on blood sugar than regular sugar or even fructose. You can find it in most health food stores and some supermarkets.
✔ Avoid hidden sugars in processed foods by looking for ingredients ending in “-ose” (glucose, fructose, sucrose, maltose, etc.).
Other Low-GL Natural Sweeteners
Here are some more low-GL alternatives:
• Chicory Root Powder: Contains inulin, a prebiotic fibre that’s low in sugar.
• Agave Syrup (in moderation): Works well as a liquid sweetener for occasional use.
• Yacon Syrup: Contains prebiotics and has a low GL.
• Raw Organic Honey, Maple Syrup, Brown Rice Syrup, and Molasses: Use sparingly, as these still have sugar but offer some nutrients.
How to Implement Change
Today’s Challenge: Swap a high-sugar snack for a naturally sweet alternative, like fresh fruit instead of juice or flavoured yogurt.
💬 Encouragement for Parents: The goal isn’t just to swap sugars—it’s to help your child adjust to a less sweet diet over time. As their cravings reduce, making healthier choices becomes easier for the whole family! Understanding sugar types helps you make informed food choices for your child’s health. Keep making small changes—they add up!
Want to Learn More?
Read the Reports The Best and Worst ‘Natural’ Sugars and How Much Sugar is Too Much in your Library.
📌 Next email: Curb Your Child’s Sweet Tooth with Chromium
Wishing you and your child the best of health and happiness,
The COGNITION for Smart Kids & Teens Team