Dr. Sarah Berry and Jonathan Wolff discuss natural sugar alternatives like honey, maple syrup, stevia, and agave, and their perceived health benefits compared to table sugar.
Natural sugar alternatives are popular due to the perception of being healthier and less processed than table sugar.
The basic contents of sugar and natural sugar alternatives are similar, containing glucose and fructose, but natural alternatives may taste different and contain extra micronutrients.
Consuming sugar leads to a rapid peak in blood glucose, which can have unfavorable effects on health if excessive and repeated over time.
Honey and agave syrup have similar metabolic effects as table sugar, while stevia is more like an artificial sweetener and requires more research on its health effects.
Agave syrup, although considered natural, is typically highly refined and may have less healthy polyphenols compared to unrefined agave syrup or maple syrup.
Agave is mostly fructose, metabolized differently from glucose, and does not directly raise blood sugar levels. However, excessive fructose intake can lead to the liver producing fat in the form of triglycerides.
The focus should be on hidden sugars in foods rather than worrying about natural sweeteners. Fear of sugar has led some to avoid fruits, but consuming whole fruits with natural sugar has positive health outcomes due to the fiber content slowing down sugar absorption.