Quick Tip - Replace Your Sugar with Monk Fruit “Sugar” (zero calorie!)

The average American in 2017 consumed 90.7 grams of added sugar everyday (1), down from 96.5 grams per day in 2010. Canada clocked in about 1/3 lower than the USA in 2017 at 58.5 grams per day (2), and for reference the average per capita added sugar consumption for rural China in 2017 was only 3.75 grams (3).

Other low added sugar consuming nations include India, Israel, and Russia, where people on average consume 5.1, 14.5, and 20 grams of additional sugar per day respectively (4). Clearly Americans have a sugar PROBLEM.

Per Capita Total Daily Added Sugar Consumption (USA)

Source: USA Ref 1 Tables 51-53, Canada Ref 2, Rural China Ref 3

Per Capita Daily Added Sugar Consumption (USA)

Source: Ref 1 Tables 51-53

Finding a Healthy Sugar Alternative

To put a dent into this troubling statistic, we need to examine ways to easily reduce our sugar consumption in a way that is sustainable for long term success.

One easy way to reduce your sugar intake is to just buy a different type of sugar from personal use. You don’t need to eliminate everything from your diet to be healthy! No longer found exclusively at health food stores, alternative zero calorie sugars can be found practically everywhere, and depending on the brand they have nearly identical sweetness profiles, texture, and usability as regular cane sugar.

Next time you whip up a batch of cookies or brownies, swap out the sugar for a zero calorie alternative such as Lakanto’s Classic Monkfruit 1:1 Sugar Substitute. Consisting of erythritol (a sugar alcohol) and monk fruit extract (a natural sweetener). Erythritol is about 65% as sweet as sugar, with a similar volume and texture, and it remains unmetabolized as it passes through the digestive system, eventually being completely excreted by the body through the urine. The addition of monk fruit increases the sweetness of this sugar substitute to 100% the same as cane sugar, making it the perfect healthy alternative that can still help satisfy even the strongest of sweet tooths.

And speaking of sweet tooths, your dentist will thank you too. A recent study found that when sugar consumption was below 10% of daily caloric intake, the rate of cavities reduced significantly (5).

Next time you’re at the grocery store pick up a bag of zero calorie sweetener which either uses stevia or monk fruit (both natural sweeteners), and while you’re at it, follow our other quick tip and kick the soda habit! You’re waistline will thank you, and you have nothing to lose.

References

  1. USDA Sugar and Sweeteners Yearbook Tables 51-53

  2. Canadian Sugar Institute - Consumption of Sugars in Canada

  3. CEIC - China Consumption of Food per Capita: RH: Sugar

  4. The Washington Post - Where people around the world eat the most sugar and fat

  5. Moynihan PJ, Kelly SA. Effect on caries of restricting sugars intake: systematic review to inform WHO guidelines. J Dent Res. 2014;93(1):8-18.