Lesson 4: Natural Sweeteners

Natural Sweeteners

In Moderation

 Natural sweeteners may pose a problem for some women with hormone problems, especially if there is insulin-resistance, PCOS or weight issues. Natural sweeteners such as honey, agave, maple syrup, dried fruit, and coconut sugar are all high in fructose, and over-consuming them can affect your  blood sugar balance.

 Eating too many "natural" sweeteners is one mistake I see a lot of women with hormone problems making. There is a misconception that natural sweeteners are healthier than other sugars.  In moderation, they are fine for most women.  But if you're eating too many date balls, maple syrup sweetened smoothies, and coconut sugar desserts, it can worsen your hormone problems. 

 Listen, we need some sweetness in our life! Just remember,  sweet treats should be occasional indulgences, not daily staples.

 I suggest women consume no more than 25 grams of fructose per day. For reference, 25 grams would be about two tablespoons of honey or maple syrup daily. If you’re wondering, while fruit has fructose too, it’s not a problem because fruit contains only a small amount and contains fiber to slow it down.

Your New BFF

 Meet your new BFF…monk fruit!

 Unlike other sweeteners, monk fruit’s sweetness comes from antioxidants called mogrosides. Monk fruit extract is rated a zero on the glycemic index and has zero calories and zero carbs, so it won’t spike blood sugar! You can use monk fruit to sweeten your smoothies and make desserts that won’t mess with your hormone balance.