Sugars

I feel like this is the second hardest section, next to Grains. Sugars are in practically everything, from gums, to sports drinks, to gluten-free products, to even some recipes… everywhere. Thankfully, there are a few sugars that are okay to have. This is not a sugar-free diet!

If you’re questioning a certain sugar (especially those ending with -ol), cut it out without hesitation. It’ll save you lots of discomfort later on.

Dextrose is a great substitute for table sugar, but it changes the texture. Try substituting 1/2 the table sugar in a recipe for dextrose and see how it goes.

safe
Acesulfam K (Sweet One, Ace-K)
Aspartame* (Nutrasweet, Equal)
Erythritol
dextrose* (corn sugar, glucose)
maltodextrin
saccharine (Sweet n’ Low, Sugar Twin (white or brown))
Stevia

in moderation
[ artificial sweeteners**
sweeteners ending in -ol** ]
barley malt syrup
beet sugar
brown rice syrup
brown sugar
maple syrup (1.5 tbsp)
corn syrup
sorghum syrup
sucrose (table or cane sugar)
xylitol

avoid
agave syrup (fun fact: contains more fructose than HFCS)
caramel
fructose
fruit juice concentrate
cane syrup
high fructose corn syrup
honey
invert sugar
Karo syrup
licorice
mannitol
molasses
palm sugar
raw sugar (Turbinado)
sorbitol
sucralose (Splenda)

Artificial sweeteners are iffy. If you can have Crystal Light every so often, go for it. I find that many can’t tolerate them though.

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