What are healthy sugar substitutes?

When considering healthier sugar substitutes, there are several options discussed by experts on the Huberman Lab. Here are some insights:

1. Xylitol and Allulose: According to Peter Attia, xylitol and allulose are considered safer sugar substitutes. Xylitol is particularly recommended for use in gums, while allulose can be used as an additive in various foods 1.

2. Stevia and Aspartame: These non-nutritive sweeteners, including stevia and aspartame, have been highlighted for not significantly affecting blood sugar or insulin levels. They are often viewed as viable options for reducing caloric intake from sugars 2 3.

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     Sweetener Safety Insights

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     Sweetener Insights

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     Sweeteners and Health

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3. Monk Fruit: Though it is also an option, Andrew Huberman mentions a personal preference against monk fruit, finding it too sweet for his taste. However, it is still a commonly used natural sweetener due to its lack of calories and natural origins 1.

4. Avoiding Excessive Use: Both xylitol and allulose are preferred, but Dr. Attia recommends using any sweeteners sparingly. He emphasizes being cautious as artificial sweeteners might affect both brain and gut chemistry, impacting metabolism 1.

Each substitute has its pros and cons, and individual responses can vary. Moderation is key when it comes to using sugar substitutes. Always consider the potential metabolic effects and personal dietary needs when choosing the right sweetener for you.