Sugar Replacements – Are We Just Fooling Ourselves

Easter is coming, and with it, the great seasonal migration of chocolate into every household. It starts innocently—maybe a few hot cross buns, a couple of mini eggs. But by the time Monday rolls around, you’re wondering if it’s socially acceptable to have a Lindt bunny for breakfast.

Now, I’m not here to tell you to skip the Easter treats (I’m not a monster), but I do want to talk about a common post-Easter thought: Maybe I should cut back on sugar? And right behind that thought comes another one: I’ll just swap it for a “healthy” alternative!

That’s where things get tricky. Because while the idea of finding a magical sugar replacement sounds great, most of them come with their own set of problems.

Let’s start with artificial sweeteners. The whole "zero calories" thing sounds appealing—until you realise they don’t actually help with weight loss. Studies have shown that people who use artificial sweeteners tend to gain weight, not lose it. They also mess with your metabolism, throw your insulin out of balance, and can even make you hungrier. It’s like hiring a financial advisor who convinces you to spend more money—completely counterproductive.

Then there’s rice malt syrup, which had its moment of fame during the "I Quit Sugar" movement. The problem? It has an absurdly high glycaemic index—higher than white sugar. So while you might feel like you’re making a healthier choice, your blood sugar is having a full-blown party. Oh, and it has almost twice the calories of sugar. Oops.

Xylitol is another favourite, especially in sugar-free gum and treats. But if you’ve ever wondered why you feel like an inflated balloon after eating sugar-free goodies, this might be the reason. Xylitol is notorious for causing bloating and, let’s just say, urgent trips to the bathroom. It’s also toxic to dogs, which is deeply concerning—if it’s that bad for pets, is it really great for us?

Stevia often gets a health halo because it comes from a plant. But so does sugar cane, so let’s not get carried away. While it is lower in calories, some people find it causes bloating, nausea, and other digestive drama. There are also some concerns about its effects on liver health. So while it might seem like the holy grail of sweeteners, it’s not without its issues.

Then we get to the “natural” options. Honey sounds wholesome, and to be fair, it does have some benefits. It has antibacterial properties, a lower glycaemic index than sugar, and might even be better than medication for a cough. But let’s not forget—it’s still sugar. It actually has more calories, more carbohydrates, and more grams of sugar than white sugar. So if you’re slathering it on your toast thinking you’ve hacked the system, think again.

Maple syrup follows the same pattern. It has more antioxidants and minerals than sugar, and it’s lower on the glycaemic index, but at the end of the day, your body still recognises it as sugar. It doesn’t matter if it came from a maple tree, a beehive, or the organic section of your supermarket—it still has the same impact when over-consumed.

And then there’s the wild card: studies suggest that even calorie-free sweeteners might not reduce your overall calorie intake. One study found that when people drank a stevia-sweetened drink in the morning, they ate more at lunch and had bigger spikes in blood sugar and insulin. So much for that "guilt-free" swap.

The bottom line? Sugar is sugar. You can call it honey, rice malt syrup, or liquid gold, but your body still processes it in similar ways. If you’re looking for a slightly better option, maple syrup or honey might have some advantages, but they’re still best in moderation.

If you’re feeling like sugar has had a little too much control over your cravings lately (or if your Easter chocolate stash mysteriously vanished in record time), my 21-Day Quit Sugar Challenge is here to help. Starting at the end of April, this three-week reset will help you cut back on sugar without feeling deprived.

You'll get meal plans, practical strategies, and—most importantly—real food. No sad, flavourless substitutes. No weird ingredients. Just a simple, doable way to regain control of your energy, cravings, and overall health.  You can join the challenge here - https://l.bttr.to/iFYV6

Enjoy Easter, eat the chocolate (no judgment), and when you’re ready to break up with sugar—at least for a little while—I’ve got you covered.