But recently one of you girls asked me if intuitive eating good for weight loss. I have personally gone from being very strict with my diet and counting calories, to intuitive eating. I love intuitive eating and I’ll explain why a little further below.

WHAT IS INTUITIVE EATING?

Intuitive eating is a type of diet that operates with one key concept in place: you know your body best. This means you know what your body needs and what it doesn’t. 

You use your intuition to decide what is right for your body in that moment. You don’t count calories or stress unnecessarily about food like you might on a strict diet.

Unlike traditional diets, there are no hard and fast diet guidelines or restrictions. Instead, you eat what makes you feel great. And you eat when you’re hungry.

The idea is that no two people are the same. And no two people will respond to diets the same way. Everyone’s metabolism is different and this means food that gives one person lots of energy might make another sluggish and tired.

By sticking to what makes you feel good, you give your body the tools it needs to be healthy and full of energy.

THE 10 PRINCIPLES OF INTUITIVE EATING

Though intuitive eating means focusing on what feels right for your body, there are some guiding principles. These principles were established by Evelyn Tribole and Elyse Resch, founders of the intuitive eating movement.

1. DITCH THE DIET MENTALITY

Eating intuitively means doing what feels good for your body. That means ditching the idea that some foods are inherently bad and others are inherently good. 

As a general rule, if you read about it in a diet book, forget it. 

The thing I love about intuitive eating is that I’m never on a “diet.” I eat whatever I want. I make sure to eat healthy most of the time, but if I want some chocolate or if I want to get dessert, I do it. You feel so much more free.

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2. HONOR YOUR HUNGER

Your hunger is your body’s way of telling you it needs fuel. It’s nothing to be ashamed of and you’ll be healthier if you give your body the food it needs when it needs it. 

Putting off eating until you’re starving puts you at risk of overeating or binging. When you eat intuitively, you simply eat when you’re hungry and stop when you’re full.

3. MAKE PEACE WITH FOOD

Give yourself permission to eat when you feel like it and stop blacklisting foods unless you have a medical condition that requires it. 

Being able to indulge in the things you love (in moderation) keeps you from feeling that horrific sense of deprivation so many people associate with diets.

4. CHALLENGE THE FOOD POLICE

Drop the idea that you’re behaving good when you eat a calorie-restricted diet and that you’re doing something bad when you satisfy your sweet tooth. The food you eat doesn’t make you a good or bad person. 

5. RESPECT YOUR FULLNESS

Unless you have underlying health conditions like leptin-resistance, your body will give you clear signals that it’s full. Eat mindfully and listen to what your stomach is telling you. Once you feel that “hey, I’m full!” feeling, stop eating.

6. DISCOVER THE SATISFACTION FACTOR

Eat food that tastes good and leaves you feeling satisfied. You should enjoy what you eat. 

7. HONOR YOUR FEELINGS WITHOUT USING FOOD

Emotional eating is a major problem for many people and once they start, it’s hard to stop. The best way to overcome emotional eating is to honor your feelings. 

Pay attention to what your emotions are telling you. Give yourself permission to feel that way, and find ways to ease those emotions without turning to food.

8. RESPECT YOUR BODY

Your body is a temple. And when you constantly criticize yourself about your weight or what you eat, it’s easy to feel unsatisfied. 

Instead, respect your body. Accept it for its flaws, its shape, its weight, and its strength. 

Remember, you’re strong and so is your body. Your weight does not determine your worth.

9. EXERCISE – FEEL THE DIFFERENCE

Exercise is an important part of improving your overall health. But many standard diets take the fun out of it.

Instead of pushing yourself to your limit, make exercise fun. Get outside, go for a walk, try a yoga routine. Just get yourself moving! And remember, exercise can be fun!

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10. HONOR YOUR HEALTH WITH GENTLE NUTRITION

Gentle nutrition means eating what makes you feel good and not punishing yourself when you have a treat. Eat foods that make you feel healthy and do it consistently.

Part of what makes diets so hard is restricting what you eat for a short period of time. Intuitive eating means focusing on long-term goals and health. Be consistent. Be forgiving.

RELATED POST: HOW TO FIX A DAMAGED METABOLISM

INTUITIVE EATING TIPS

Intuitive eating puts the control over what you eat right in your hands. There are no rules and there are no set programs to follow. But what if you need a little extra guidance? 

Here’s what intuitive eating founders also recommend.

JUST DO IT

Starting any diet can be hard. But if you really think it would do you and your body some good, get started. 

Don’t put it off until you psych yourself up. 

Remember, you’re eating to make yourself feel good. And the sooner you start, the sooner you’ll start feeling better. 

It might take a little while to get used to (I know it did for me!). At the start, it’s a little difficult to know how much to eat. Really pay attention to your body, your hunger levels and how your gut feels.

You will know when you have eaten too much or haven’t eaten enough. Give it time and don’t expect to perfect it straight away. For me, it took a month or 2!

EAT SLOWLY

Remember when I mentioned that you’ll be eating food that makes your taste buds happy? Well, SAVOR that food! Eat slowly and turn each bite into an experience. 

Pay attention to each bite. Enjoy your food. This gives your stomach time to send that “hey, I’m full!” signal before you accidentally eat more than you need. 

And it can take up to 20 minutes until your brain gets the signal. The satiety hormones will kick in after your body starts processing the food you ate.

GET CREATIVE

Try to get creative with your meals. Try out some new recipes, use some new spices. Play with it and make cooking fun. 

And take the time to keep your kitchen stocked with healthy and tasty food. 

Remember, you have permission to eat when you’re hungry. This means you’ll need to have plenty of food on hand. 

WILL IT WORK FOR EVERYONE?

The big question is will intuitive eating work for everyone?

Intuitive eating allows you to focus on doing what’s right for your body.

This of course doesn’t mean that you should eat chocolate cake for every meal of the day, five days a week just because that’s what sounds and tastes good. Nutrition needs to take priority. 

Within your intuitive eating routine, you’ll want to incorporate plenty of nutrient-dense foods. This means lean proteins, fats, fibre and carbs from fruit and veg. 

And you’ll also want to pay close attention to how your body feels every step of the way. If you feel full, stop eating. If you’re hungry, eat until the hunger is satisfied.

WHAT WORKS FOR YOU MIGHT NOT BE WHAT WORKS FOR ME

Guys, I can’t stress this enough. Only you know your body. And since we’re all different, what works for me might not work for you. And that’s okay. 

I mostly eat intuitively and stick to the 80/20 rule – I eat healthy 80% of the time and treat myself 20% of the time. 

That way, I don’t deprive myself of any food but I also don’t overindulge. And I actually WANT to eat healthy most of the time.

I also don’t count calories or macros now but I know how many calories I should be eating for my body type and activity level. 

It’s important that you don’t eat too much but also that you don’t eat too little.

And when it comes to exercise, start working out (if you don’t already). I promise it will do you good :)

And if you already work out regularly, don’t be afraid to change your workout routine every now and then.

If you’re not sure where to start, you can check out some of my workouts here. I also have a lot of healthy recipes you can try out. 

Hope you found this post helpful!

Love Rachael xx

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The post What Is Intuitive Eating and Can It Help With Weight Loss appeared first on Rachael Attard.

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Understanding The Matcha Craze

Matcha tea is a type of green tea that has been ground into a fine powder.

It originated in Japan and has actually been drunk for thousands of years. There are records indicating the Tang dynasty enjoyed a cup or two!

It has an earthy taste which some may find a little bitter.

The main difference between matcha tea and standard green tea is that matcha tea leaves are ground.

As you can understand know, you’ll actually consume the leaves when drinking matcha tea.

This means the health benefits of matcha tea are multiplied.

Join The Matcha Craze And Access The Health Benefits Of Matcha Tea

You may be surprised by just how good matcha tea is for you. Here are some of the amazing benefits!

Boosts Your Metabolism

Each cup of matcha tea contains approximately half the amount of caffeine as a standard cup of coffee. But it also has the same thermogenic effect as green tea.

A “thermogenic effect” means that your body burns more calories processing, digesting and storing this food (or in this case liquid).

Your metabolism is made up of 3 things:

• Your basal metabolic rate – this is determined by your size (height/weight), body composition (fat/muscle), gender and age;
• Physical activity – how many calories you burn by exercise or moving around in the day;
• Thermogenesis – how many calories you burn digesting food (i.e. this is why some foods can boost your metabolism)

So by eating foods that have a higher thermogenic effect, it can help you burn more calories and this can help you lose weight!

If you want to lose weight in a healthy way, check out these blog posts.

Adds Antioxidants

Because the matcha tea still has the green tea leaves in it, you can get as much as 10 times the number of antioxidants that you would get in a standard cup of green tea.

Antioxidants are compounds that occur naturally. And they have been linked with a variety of health benefits including reducing the effects of aging and likelihood of chronic disease. 

In short, antioxidants will help you to stay young and healthy, and there is plenty of them in your matcha tea!

Helps Detoxify Your Body

Many people claim that matcha tea will detoxify your body. However, it is important to understand that the matcha tea itself doesn’t actually detoxify your body.

Instead, it supports your body’s natural detoxification process.

This is because it is full of substances called polyphenols. These substances react with your liver to improve its function and they fight free radicals in your body.

Your liver removes toxins from your body, and matcha tea helps it to do this more effectively. The fact that it destroys free radicals is also beneficial as these are the cells that are unstable and can damage your healthy cells.

And, if you want to help your liver to get rid of toxins even more effectively, read this blog post.

Improves Your Mood

Matcha tea contains L-Theanine which is known to activate the alpha waves in your brain. This should give you a feeling of calmness.

L-Theanine combined with the caffeine in this drink means you’ll feel calmer but more alert.  So you’ll be ready to tackle anything!

Adds Vitamins & Minerals To Your Diet

Because this tea uses all of the leaf, you’ll get far more nutrients than you would from a standard cup of green tea or coffee.

Just 1 cup of matcha tea will give you vitamin A, vitamin B1 & B6, vitamin C, calcium, magnesium, potassium, phosphorus, iron, zinc and a little copper.

Also, all of these vitamins and minerals will help a LOT if you’re having problems with your thyroid or hormones.

That’s quite an impressive array of goodness from one drink!

Lowers Cholesterol

This type of green tea contains a high volume of catechins. Research shows that these catechins can help to reduce the amount of LDL cholesterol in your body.

This is the ‘bad’ cholesterol which is a major risk factor for heart disease. So, you could say matcha protects your heart.

However, it is not yet certain how matcha tea reduces cholesterol. One theory is that it simply blocks the absorption of cholesterol into the blood.

And another is that it prevents the LDL cholesterol from oxidizing.

This is the process in which cholesterol becomes sticky and starts to clog your arteries. Preventing stickiness helps it to move along to the liver and be removed from your body. 

The Bottom Line – Should You Join The Matcha Craze?

The bottom line is that drinking matcha tea can really benefit your health!

The fact that it uses the whole leaf makes it far more potent than any other drink currently available.

You can buy matcha tea from your local store or at most coffee shops, and enjoy its array of health benefits.

Who else drinks matcha?!  

The post The Matcha Craze – Health Benefits of Matcha Tea appeared first on Rachael Attard.

The bloating is caused by lectins, which are found in the chickpea (and other types of beans). These lectins make your stomach swell or, in severe cases, even cause vomiting.

Hummus Alternatives

So, if you’ve ever wanted to find an alternative to hummus, I’ve got you covered! Try this healthy and delicious dips, that won’t leave you feeling bloated.

Also, you can modify the recipes by adding/removing ingredients to suit your taste!

Enjoy! xx

Avocado & Feta

You’ll need:

• An avocado – remove the peel.
• Feta 4oz
• Lemon juice 1 tsp 
• Pinch of parsley or thyme
• Black pepper – if desired

Take your avocado and chop it into fairly small pieces. Then add the feta and lemon juice. You can even add a little parsley, thyme or black pepper if you wish.

Put all the ingredients in the food processor for 30 seconds to blend them and then enjoy! Or, you can mash it with a fork and leave it a little chunky.

Also, it is worth noting that the dip does survive in your refrigerator providing it is covered. You can give it a quick mix before serving the following day.

Blend for 30 – 60 seconds and then start dipping!

Dukkah Yoghurt

You’ll need:

• Ground pistachios 1 tbsp
• Ground hazelnuts 1 tbsp
• Coriander 1 tsp
• Sesame seeds 1 tbsp
• Dried cilantro 1tsp
• Dried orange peel 1tbsp
• Greek yoghurt 4 tbsp

To create this you need to toast the hazelnuts, pistachios and the coriander for several minutes on your stove.

If you like, you can then add the sesame seeds, cilantro and orange peel and toast for another minute.

Allow it to cool slightly before adding the Greek yoghurt. You can adjust the amount of yoghurt to suit the taste and consistency you require.

Sour Cream & Onion

You’ll need:

• Olive oil 2 tbsp
• Greek yoghurt
• Sour cream 16oz – use the reduced fat option
• Garlic salt 1tsp
• Large onion

Add the olive oil to a pan and heat it on your stove. You can then sauté the onions for 20-30 minutes. However, be careful not to caramelize them but to have them translucent and soft.

It may help to add water to keep the onions how you want them.

You now need to let them cool before placing them in a bowl with the Greek yoghurt, sour cream, and the garlic salt. Mix it all thoroughly together. Additionally, you can add black pepper if desired.

It is now a good idea to leave it in the fridge for an hour or two. This will ensure it tastes its best.

Honey Mustard Dip

You’ll need:

• 2 tbsp organic honey
• 2 tbsp Mayonnaise
• 1 tbsp white vinegar
• 2 tbsp mustard of your choice
• Pinch of cayenne pepper

This is really easy to make and has just 98 calories per serving! Just whisk it all together until it’s smooth and then enjoy. Also, if you’re planning on saving it for later, keep it chilled until you need it.

Goats Cheese & Pumpkin

You’ll need:

• Soft goats cheese ½ cup
• Pumpkin ½ cup – it must be pureed first
• Herbs of choice
• Cream cheese ½ cup

Start by pureeing your cooked pumpkin to ensure it is a smooth consistency. After you’ve made your puree, you can add in the soft goat’s cheese and the cream cheese.

Whisk this for a few more minutes until it is all smooth. Additionally, you can then add any herbs you wish. For example, thyme and rosemary are excellent choices but any will do. Ideally, have these finely chopped so that you don’t need to whisk it again.

You can also add pumpkin seeds if you wish. Then it’s ready to enjoy!

Dipping In

There are hundreds of different dips you can make which don’t use chickpeas or beans. All you need to do is experiment with a food processor and your favorite ingredients.

Who knows, you might just create your own healthy dip which everyone else loves! If not, as long as you enjoy it that’s all that really matters.

Try them out and let me know did you like them. :)

Also, if you want to eat more healthy, you can read some of my blog posts about clean eating or try out more of my healthy recipes.

The post Hummus Alternatives – Find The Right Dip appeared first on Rachael Attard.

CAN I EAT SNACKS WHILE LOSING WEIGHT?

I get this question all the time, and my answer is a big ABSOLUTELY! Healthy snacking can truly be a game-changer in your weight loss journey. The secret is to choose nutrient-dense options that keep you satisfied without hindering your progress. It’s all about balance—just like I always say! Don’t forget to manage those sweet cravings in a healthy way.

You can enjoy a snack here and there, and the key is focusing on portion sizes and choosing wholesome ingredients. Eating snacks doesn’t have to mean sabotaging your progress. It can help you stay consistent by avoiding that intense hunger that leads to overeating.

WHAT ARE THE BEST SNACKS FOR WEIGHT LOSS?

Here are my favorite snacks that keep me energized, satisfied, and ready to take on the day! You can find the full recipes on my Instagram account, where I share all the delicious details. These healthy snack ideas are perfect for meal prep and can easily be stored in the fridge, ensuring you always have something healthy on hand when cravings strike. So go ahead, treat yourself to something nutritious and satisfying!

• Healthy Blueberry Muffins – Packed with antioxidants and bursting with flavor, these muffins are a delicious way to start your day or enjoy as a snack.

• Nice Cream – A creamy, delicious treat made with unsweetened protein milk and protein powder, perfect for satisfying your sweet tooth without the guilt.

• Choc Chip Cookie Dough Protein Bites – These no-bake bites are a protein-packed alternative to traditional cookie dough, combining the flavors you love with wholesome ingredients.

• Baked Apple and Pear – A warm and comforting snack, these baked fruits are drizzled with a touch of cinnamon, making them a sweet, nutritious choice.

• Simple Coconut and Chocolate Balls – These indulgent treats blend healthy fats from coconut with rich chocolate, creating a satisfying and energizing bite.

WHAT TO NIBBLE ON WHEN DIETING?

When you’re dieting, it’s all about snacks that keep you full and satisfied without adding too many extra calories. High-protein and fiber-rich snacks are perfect for this because they digest slowly, keeping hunger at bay longer. Here are my favorite batch of healthy snack ideas:

• A handful of berries: These are full of vitamins and antioxidants. Easy to take along, and you can pair them with yogurt for an extra protein boost!
• Pita or veggies with hummus: Great for dipping! This combo gives you the fiber and protein you need to stay full.
• Edamame: A delightful source of protein and fiber; enjoy it fresh or roasted for a tasty treat.

WHAT ARE HEALTHY FAT SNACKS?

Healthy fats are a fantastic tool for weight loss because they help keep you fuller for longer, making it easier to avoid less healthy snacks. Also, not only do they support weight management, but they’re also great for your skin, brain, and overall well-being!

Some of my favorite healthy fat snacks include coconut and chocolate balls, which satisfy your sweet tooth while delivering natural sweetness and healthy fats. I also love snacking on sunflower or pumpkin seeds—they’re full of vitamins, minerals, and provide a satisfying crunch that boosts your energy.

FINAL THOUGHTS

Incorporating healthy fat snacks into your routine is a simple yet effective way to stay full, energized, and focused on your weight loss journey. Not only do these healthy snack ideas help curb cravings, but they also provide essential nutrients that benefit your skin, brain, and overall health. From coconut and chocolate balls to nutrient-packed seeds, these options are perfect for satisfying your hunger in a healthy, balanced way.

By making smart snack choices, you can avoid the temptation of less nutritious options and keep your body fueled throughout the day. Remember, small changes like this can have a big impact on your progress. Stay committed, and you’ll continue to see the positive effects of nourishing your body with the right foods.

I’d love to hear which snack you’ll try first, so feel free to share!

Love Rachael xx

The post Healthy Snack Ideas for Weight Loss appeared first on Rachael Attard.

While not all the signs of exposure or aging can be eliminated, you can take action to minimize their effects and increase the overall health and beauty of your skin. And it all starts when you take a closer look at your diet!  

Check out these amazing foods that can give your skin that healthy, amazing glow! 

Salmon 

Salmon is rich in Omega-3 fatty acids. Those acids are the building blocks for proteins, which in turn build the new cells of your skin. Your body can’t produce these acids on its own— it relies on outside sources to create them. Put in the right fatty acids from healthy sources like fresh salmon, and you’ll be giving your body the very thing it needs to make fresh, smooth skin cells.  

Carrots 

Here we go with the colors again! The vivid orange hue of carrots comes from a substance called beta-carotene, which yields Vitamin A. Vitamin A lowers the oil production of your skin, lessening the chance of unsightly breakouts. Snack on some carrots to see improvements in the clarity of your skin.  

Selenium 

Okay, so this isn’t technically a food— but it’s a vital mineral that you can get from various food sources. According to medical experts, selenium can help prevent the accumulation of free radicals in your skin. These free radicals are associated with tissue damage, dry skin, wrinkles, and even skin cancer.  

To get your selenium in, chow down on some button mushrooms, Brazil nuts, light-meat turkey, or whole wheat pasta. Seafood like snapper, cod, tuna, salmon, shrimp, oysters, halibut, and sardines also contain selenium.   

Berries 

Have you ever heard the saying, “Eat the rainbow”? I’m not talking about artificially colored, processed foods— those colors should be fresh and natural, from fruits and vegetables. The more colorful your diet, the better! Lucky for you, there’s a whole range of sweet, colorful berries that are great for your skin health.  

Blueberries, strawberries, raspberries, and blackberries have antioxidants— vitamins and nutrients that slow down or prevent the oxidative damage that occurs gradually throughout your body. Eating two or three servings of berries every day isn’t just a delicious snack; it can also improve the health and youthfulness of your skin.  

Watermelon 

Are you thirsting for a sweet snack? Grab a slice of watermelon instead of a cupcake! Watermelons, as the name suggests, are mostly made up of water. They help to hydrate your body and your skin, reducing puffy areas and generally helping with the complexion.  

Since the fruit is sweet, but fairly low in sugar content, the watermelon won’t induce glycation, a sugar reaction that breaks down collagen. If you’re concerned about wrinkles and lines, you’ll want to skip the processed sugars and sink your teeth into a chunk of watermelon instead.  

Avocados 

Sure, avocados may be loaded with calories and fats— but they’re the good kind of fats! Avocado is a power food that carries tons of vitamin A, E, and D, along with phytonutrients and healthy fats. Eat it in a salad, on a sandwich, or in a wrap; or make a face mask with it!

Olive Oil 

Women who consume more olive oil (over 2 teaspoons per day) have 31% fewer signs of aging compared to their counterparts, according to a 2012 study. That’s because olive oil contains monounsaturated fatty acids and antioxidants— good things when you’re hoping to kick out the harmful free radicals and rejuvenate your skin.  

Walnuts 

Walnuts are as beneficial for your skin as they are delicious! They pack a punch with the Omega-3 fatty acids, and they help with collagen production. Collagen ensures the elasticity of skin, which makes it look smooth, tight, and youthful instead of loose and wrinkled.  

Without the hydration, minerals, and vitamins it needs, it’s no wonder that your skin looks less than its best! Taking time to eat pure, nutrient-rich foods is just one way that you can support your body and your skin.  

If you have more questions about the connection between a healthy diet and beautiful skin, feel free to contact me! Got a favorite power food that seems to work wonders for your skin? Share it with us in the comments! I hope this post on the best foods for glowing skin helps Xx

The post Best Foods For Glowing Skin  appeared first on Rachael Attard.

But first, a little bit about sugar and your body. 

Glucose (i.e. sugar) is the main source of energy in your body.  

When your stomach digests sugars and starches they are transformed into glucose and dumped into your blood stream. Your blood glucose level rises after you eat sugar and starch, and there might be more than you need in your blood stream. 

To deal with this, your body produces insulin. This allows your muscles to use the glucose and any excess glucose is stored as fat.  

It doesn’t matter if the sugar is “healthier” or not – all types of sugar are converted into glucose, and have the ability to be stored as fat.

How Sugar Substitutes Fit In 

Some sugar substitutes are low or zero calorie, which is why they have become so popular with people trying to lose weight. You can still have that sweet hit without ruining your diet. Others are “natural” so many people think they are better for you!

However, a very recent study indicated that even artificial sweeteners can increase blood sugar levels. There is also the risk that, because these products are seen as zero calories, you can eat more sweet treats. 

Unfortunately, there are still plenty of calories in sweet treats (even with “healthier types of sugar”) which can ruin your weight loss and clean eating efforts . Try to avoid sugary products where possible and know the facts regarding sugar substitutes. 

Stevia 

This is a natural product, originally from South America and is very popular with diabetics and natural food lovers. 

Pros 

• Well priced – Particularly because it is 250 times stronger than sugar, you need very little of it! 

• Positively affects blood sugar levels 
• Zero calories – theoretically this means there is no limit to how much you can have. 

Cons 

• Chemical processing – In this form it might contain glycerine, xylitol and dextrose. 
• Dried leaves have an unusual aftertaste. 

• Can cause bloating and nausea. 

Dates 

You might not have considered the date as a sugar substitute but they are present in many health bars to add sweetness! 

Pros 

• Natural – When being used in health bars and similar the dates are literally just squished into shape. The best thing about dates is that they are completely natural; nothing needs to be done to them after they have grown. 

• Fiber – This is an essential part of any diet as it can help to prevent heart disease, diabetes and weight gain! 
• Potassium – Dates contain several important minerals which can boost your nutritional intake. 

Cons 

• Easy to consume too much sugar – Dates are small and you’ll be tempted to have several. 
• Can cause increased sugar cravings. 

• Contains 40% fructose – This cannot be used as energy but high amounts of it will be turned into fat by your liver. 

Maple Syrup 

This is a popular choice in many parts of the world and is actually a natural and vegan substitute.  

Pros 

• Minerals – Maple syrup contains calcium, potassium, iron, zinc and manganese. 

• Blood Sugar – This will riser slower with maple syrup than with conventional sugar. 
• Antioxidants – Maple syrup has a very high antioxidant level. 

Cons 

• 67% sugar – This makes it little better than actual sugar. 
• Calories – There’s approximately 51 calories in each spoon. 

• Distinctive – As a sweetener it will not always work as it has a distinctive taste. 

Honey 

This is a great natural substitute for sugar, made by bees, and it is completely untreated. 

Pros 

• Minerals – Vitamin B and iron are two of the most important minerals in honey. 

• Boosts your immune system – It has anti-bacteria which fight disease. 

Cons 

• Calories – Perhaps the highest of all the sugar substitutes. 
• High Fructose level – 75% of honey is sugar, half of this is fructose. 

Agave 

You might not know that this syrup actually comes from the same plant that is used to make tequila! It is fairly neutral in flavor making it a good additive. 

Pros 

• Low Glycemic index – It shouldn’t push your blood sugar levels up. 

• Low quantity – It is 1.5 times the sweetness of sugar so you can use less of it. 

Cons 

• Calories – This is another natural alternative which is actually higher in calories than sugar. 
• Fructose – There’s a lot of fructose in this, in fact it’s the highest of all the sugar substitutes. 

Brown Rice Syrup 

It might seem surprising to pour a rice product on your food in order to sweeten it, but it works. 

Pros 

• Breaks down Slowly – Reduce the resulting sugar spike. 
• Low Glycemic – Approximately third that of refined sugar. 
• Gluten Free 

Cons 

• Calories – This is not a low calorie option unlike some of the other sugar substitutes. In fact it has 72 calories per spoon. Sugar has 42. 
• Contains Arsenic – Too much could present a health risk. 

Evaporated Cane Sugar 

This is a natural alternative to sugar. 

Pros 

• Nutrients – Many of the vitamins and nutrients which are removed when making cane sugar are retained in evaporated sugar. 

Cons 

• Fructose – Levels are generally higher than the equivalent amount of refined sugar. In fact the combination of sugars can be as high as 96%! 

Coconut Sugar 

Unsurprisingly this sugar substitute is derived from the coconut tree. You might also know of it as coconut palm sugar. Although it is not the same as palm sugar. 

It is generally believed that coconut sugar has a lower glycemic index compared to regular sugar, which means it will slow down the absorption and you won’t get such a spike in blood sugar. Plus, coconut sugar contains very small amounts of iron, calcium, zinc and potassium.  

Interesting Fact – coconut sugar is collected by making a cut in the flower of this tree. The resulting sap is heated to allow the water to evaporate, creating a sugar substitute which is ready to use. 

Pros 

• Natural – this substitute comes direct from nature without any additives, it’s as natural as it can be. 

• Mineral Content – although not in significant levels you will find Calcium, potassium, zinc and iron present. These are all valuable minerals. 
• Inulin – this fiber is thought to slow the absorption of glucose by your body. In addition it aids good bacterial in your gut and boosts your immune system.  
• Low Glycemic Index – Sugar has a glycemic index of 63, coconut sugar is 35. This means your blood sugar levels will rise much slower; good news for diabetics. More importantly it will reduce the high of a sugar hit and the likelihood of your body storing excess glucose as fat. 

Cons 

• Fructose – table sugar is approximately 50% fructose. Coconut sugar is 70% sucrose, half of this is fructose. Although lower than natural sugar this is still relatively high. You need to consume in moderation.  

• Calorie Content – the calorie content of coconut sugar is about the same as natural sugar. You need to keep your usage low in order to successfully lose weight.

Xylitol 

This is classified as a sugar alcohol which is natural. In fact it already appears in your body as part of your metabolism. It is the most popular sugar alcohol on the market at present. 

Pros 

• Tooth decay – Research shows that 8g a day can help with reducing the amount of tooth decay you’ll experience.
• Calories – Lower than traditional sugar. 

Cons 

• Bad side effects – These include diarrhea and excess gas. Excess use can even lead to a reduction in your ability to absorb nutrients. 
• Genetically modified 
• Glycemic – Although less than standard sugar this will still give you a sugar rush. 

Summing It Up 

As with anything, the alternatives are not always as healthy as they might appear to be. The best ones to choose from this list will be dates, stevia and possibly coconut sugar. These are least likely to cause you long term issues. 

Of course, the ultimate aim should be to remove added sugar from all your food (easier said than done, right!). But a little sugar here and there is not going to significantly affect your health or weight loss results.  I hope this has helped open your eyes to the truth about about sugar substitutes :) Xx

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