Sugar-Free Solutions: Navigating Sweeteners for a Healthier Lifestyle

Is sugar sabotaging your health behind your back?

It’s lurking everywhere, hiding in “healthy” staples you may never suspect of being harmful.

Your morning yogurt and granola; your vitamin gummies and protein powder; and even your electrolytes could all be undercover sources of refined sugar. They may be to blame for your low energy levels, gut troubles, brain fog, and more.

The solution? Start swapping out sugar for healthier alternatives. It sounds harsh, but it’s actually super simple when you know all your options.

Let’s dive into the science of why sugar is bad news and compare the best and worst sweeteners for a low-sugar lifestyle. 

Spoiler alert: not all sweeteners are created equal.

💔 IT’S TIME TO BREAK UP WITH SUGAR

Did you know the average American consumes 17 teaspoons of added sugar daily?[*] 

It’s not just from desserts. Food manufacturers have mastered the art of disguise. They hide refined sugar under 60+ different aliases on ingredient lists![*]

All that sneaky sugar isn’t just empty calories — it’s actively messing with your health. Research shows added sugar is a primary driver of:

🔥 CHRONIC INFLAMMATION AND DISEASE

Chronic inflammation is linked to diseases like obesity, type 2 diabetes, heart disease, autoimmune disorders, Alzheimer’s, and even certain cancers.[*]. 

Good news? Reducing the sugar in your diet by just 20% can lower your risks of these.[*]

🦠 POOR GUT HEALTH

Excess sugar is a feast for harmful gut bacteria, allowing them to flourish and throw your microbiome out of balance. 

Worse? Scientists have discovered that bad bacteria can manipulate our brains into craving sugar to help them overrun our good bacteria.[*] Talk about a toxic relationship.

👉 Psst! You can support your healthy bacteria by using bone broth for gut health and prebiotics!

⚡ FATIGUE, MENTAL HEALTH STRUGGLES, AND MORE

Sugar is one of the most addictive substances out there — triggering rapid “highs,” impossible-to-ignore cravings, and brutal withdrawal symptoms.[*]

In fact, the way sugar lights up the brain’s reward center rivals drugs like cocaine.[*] It gives us fleeting happiness, comfort, and energy from the quick blood sugar spike.

But then our blood sugar levels crash. Sugar cravings take over. And we start feeling all the signs of sugar withdrawal, such as:[*]

• Anxiety, irritability, and anger
• Brain fog and trouble concentrating
• Depressed moods
• Dizziness, lightheadedness, and headaches
• Fatigue
• Nausea

Unfortunately, the more we give in to our sweet tooth, the stronger and more frequent those sugar cravings and withdrawals become. That’s why it’s essential to break the vicious cycle.

Switching to natural sugar substitutes isn’t just about slashing calories — it’s about cutting your health risks and taking back control. Stable blood sugar levels = less sugar cravings and crashes.

But heads up: some sugar-free sweeteners may be even worse for your health.

⚠️ THE DANGERS OF ARTIFICIAL SUGAR SUBSTITUTES

Many foods labeled “zero sugar” or “sugar-free” contain two types of artificial sweetener alternatives:

❌ ARTIFICIAL SWEETENERS

These chemical sugar-free sweeteners offer an intense level of sweetness compared to sugar — but they come at a cost.[*]

Aspartame, sucralose (Splenda), acesulfame potassium (Ace-K), and other chemical sweeteners can cause:[*][*][*]

• Even greater sugar cravings
• Overeating and weight gain
• Poor gut health
• Stress, anxiety, and depression

• Headaches and migraines
• Insomnia
• Cancer

We wouldn’t call anything with those potential side effects a healthy sweetener substitute.

❌ SUGAR ALCOHOLS

Sugar alcohols are manufactured from different sources of sugar and starch. Erythritol, xylitol, mannitol, maltitol, and sorbitol fall under this category.

Our bodies don’t fully digest them, so they’re often labeled as fiber on nutrition facts. This is why you’ll find them in many “low-carb” and “keto” foods.

However, studies reveal that sugar alcohols are far from friendly.

They disrupt your gut microbiome and often cause gas, bloating, abdominal pain, and diarrhea.[*] They’ve also been linked to weight gain (and specifically to increased belly fat).[*]

Studies on erythritol suggest it’s definitely not a heart-healthy sweetener either. It may increase your risk of heart attacks and strokes.[*][*] Yikes!

So, what is a healthy alternative to sugar?

🏆 THE BEST ALL-NATURAL SWEETENERS (THAT ARE ACTUALLY HEALTHY!)

Minimally-processed, all-natural sweeteners take the crown when it comes to healthier sugar substitutes. 

Some of these healthy sweetener alternatives have been used for centuries and trusted by generations. Others are newer to the spotlight and show great potential. 

Ready to find your perfect match? Let’s compare the best types of natural sweeteners for your new wellness routine:

🍯 HONEY: THE ORIGINAL SWEET TREAT

Honey has been a fan favorite since the Stone Age. Archaeologists have even discovered honey pots in ancient Egyptian tombs! Today, there are over 300 unique varieties of honey in the US, each tied to a different floral source.[*]

PROS: Rich in antioxidants, honey is a medicinal staple in many cultures.[*] This natural energy booster also boasts antibacterial and antimicrobial properties.[*]

CONS: Honey has a lower glycemic index than sugar, but it's still very high.[*] The higher the glycemic index of a food, the faster it increases blood sugar levels. Cue those sugar cravings and withdrawal symptoms.

🥥 COCONUT NECTAR: A TROPICAL TWIST

Coconut nectar is a syrupy sweetener that comes from the sap of coconut blossoms. It has a subtle, caramel-like flavor.

PROS: Coconut nectar is minimally processed. It also has a low glycemic index, making it less likely to spike blood sugar levels. Harvesting the coconut sap even supports sustainable farming practices.

CONS: Coconut nectar is not a low-calorie natural sweetener. It also isn’t widely available and tends to be pricier than other natural sweeteners.

🌱 AGAVE: TWO WAYS

Agave syrup comes from — you guessed it! — the agave plant (yes, the same one used to make tequila). It adds a mild, caramel-like sweetness to drinks and recipes. Agave inulin is a type of prebiotic fiber that also comes from agave and has a slightly sweet taste.

PROS: Agave nectar is low in glucose, which means it has a low GI and won’t raise blood sugar levels as high or as fast as sugar. Agave inulin supports your gut health, weight loss, insulin sensitivity, immunity, and more.

CONS: Many people prefer the taste of agave versus sugar because it’s less sweet. Others say that’s a bad thing. 🤷

🍈 MONK FRUIT: SWEET GEM OF THE EAST

Monk fruit, also known as luo han guo, is a small green fruit native to Southeast Asia. Its sweetness comes from mogrosides, which are compounds that taste sweet but don’t affect blood sugar levels.

PROS: Monk fruit is one of the best natural sugar alternatives. It doesn’t have any calories and it scores a zero on the glycemic index, making it a healthy sweetener for diabetics.

CONS: Monk fruit can have a bitter flavor. Plus, pure monk fruit can be expensive. To save money, many monk fruit products are blended with erythritol or artificial sweeteners, so always check labels!

🌿 STEVIA: THE LEAFY LEGEND

Stevia is a natural sweetener made from the leaves of the stevia plant. It’s 200-300 times sweeter than sugar, so a little goes a long way. It’s also highly versatile; you can find stevia in powder, granule, and liquid form.

PROS: Stevia has a clean, unnoticeable flavor when used sparingly. It contains zero calories and has a glycemic index of zero, making it one of the best low-carb natural sweeteners.

CONS: Some manufacturers mix this healthy, no-calorie sweetener with less desirable fillers and sugar alternatives.

🫶 OUR FAVE HEALTHY SWEETENERS? AGAVE AND STEVIA!

When you stack them up against the competition, agave and stevia emerge as clear winners. Here’s why they’re the sweetener dream team in our Elevated Drink Mix:

😋 HEALTHY SWEETNESS. Unlike artificial sweeteners, agave and stevia are natural, whole-food solutions your sweet tooth will adore. They blend easily and pair beautifully for a balanced sweetness without the bitter aftertaste or worrying side effects of other sugar alternatives.

🥳 LOW GLYCEMIC IMPACT. Even drinks with natural sweeteners can spike your blood sugar levels — especially when they contain real fruit juice. 

Stevia and agave are the perfect low-glycemic complement to make our tangy Lemonade, juicy Fruit Punch, and tropical Passion Fruit flavors pop without the sugar spike!

💙 GUT-FRIENDLY. Agave inulin doubles as a prebiotic, nourishing your gut bacteria. The 5 grams of collagen protein in each stick amplify this perk and help you radiate glow-worthy skin.

Our Elevated Drink Mix doesn’t just taste good — it does good for your body!

👋 DITCH THE SUGAR, KEEP THE SWEET LIFE

Switching to natural sweeteners that are healthy doesn’t mean giving up life’s little indulgences. With options like agave and stevia, you can enjoy your favorite drinks and desserts guilt-free. 

Make the swap, and you’ll feel the difference — steadier energy levels, a happier gut, and more control of your health and wellness. Sugar cravings? Don’t know her.

🙌 You got this, and we got you! Our travel-ready Elevated Drink Mix is a collagen-boosted, prebiotic drink made with real fruit juice and trace elements to keep you hydrated and thriving. 

Our mission at Bare Bones is to meet you where you are and nourish you with real, whole-food-based nutrients in the form that best fits your lifestyle. We make healthier choices easy, delicious, and sustainable. Because you’re worth it! ✨