Sweeteners are a popular alternative to sugar, but not all are created equal when it comes to brain health and blood sugar control. While some artificial and highly processed sweeteners may have negative effects, certain natural options can provide a sweet taste without causing blood sugar spikes. Additionally, some natural sweeteners contain antioxidants and compounds that may help reduce inflammation in the brain, promoting long-term neurological health.
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Dr. Robert Love, a neuroscientist, recently shared three sweeteners that are “great” for your brain and won’t spike your blood sugar levels. According to him, allulose, monk fruit sugar, and stevia are the best options. Read on to learn more.
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Allulose
Sugar and brain health are linked because “type 2 diabetes significantly increases the risk of Alzheimer’s disease, and many refined sugars, such as high fructose corn syrup and refined beet sugar, increase the risk of type 2 diabetes by spiking blood sugar and insulin,” he reveals.
Unlike regular sugar, allulose has minimal impact on blood glucose and insulin levels, making it a great option for those managing diabetes or looking to avoid sugar spikes.
"Allulose is a rare sugar found naturally in mulberries, figs, and maple syrup,” Love says. It also has 90% fewer calories than regular sugar, adding that “it won’t spike your insulin, won’t spike your blood sugar, and in a double-blind placebo-controlled study out of Korea, those who took allulose compared to placebo lost more weight,” noting that some studies have shown a link between this sweetener and weight loss.
Monk fruit sugar
Monk fruit contains powerful antioxidants called mogrosides, which have anti-inflammatory properties that may help protect brain cells from oxidative stress and cognitive decline.
Monk fruit sugar “basically has zero calories, doesn't spike your insulin, doesn’t spike your blood glucose,” all while tasting great. Love recommends adding it with sweetener number 3 on the list, which is stevia!
Stevia
By preventing blood sugar crashes, stevia helps sustain mental clarity and focus. Additionally, some studies suggest that stevia has anti-inflammatory and neuroprotective properties.
Love suggests taking two drops of monk fruit sugar with a drop of stevia because they “work synergistically together to increase sweeteners, but they won’t spike your insulin, won’t spike your blood glucose, and they don’t have that stevia metallic taste.” Perfect!
