The Sweet List: Low-Glycemic Swaps for Gut & Hormone Health

Pantry Rehab: Kicking Junk, Keeping Flavor Sweeteners

You’ve cleaned out the pantry.

You’re reading labels like a detective.

You’re trying to kick the addiction—not just to sugar, but to the fake health promises it came wrapped in. You know sugar’s been lying to you for years—and now you’re ready for the truth.

But here’s where it gets tricky:

• Which sweeteners are actually safe?

• Which ones spike blood sugar or mess with gut health?

• And which ones are wearing a “natural” label while sneaking behind your back with filler junk?

Let’s clear the confusion.

This post is your sugar rehab cheat sheet: the sweeteners that actually love your body back.

• The ones that don’t spike insulin.

• That don’t wreck your microbiome.

• That don’t cause bloating, brain fog, or cravings for five more cupcakes.

We’re kicking things off with the zero-glycemic heroes—the sweeteners that keep your metabolism steady and your hormones drama-free. Tomorrow, we dive into the rest of the healthy crew that brings the sweet without the sabotage. Joy incoming! 😄

Stevia (Pure Leaf or Extract)

Stevia comes from a leafy green plant native to Paraguay and Brazil, and it’s been used for centuries by indigenous peoples to sweeten food naturally.

Why do I love it?

• It has zero calories, zero glycemic impact, and it doesn’t spike insulin or feed yeast like sugar does. It’s one of the few sweeteners that’s truly candida-safe and gut-friendly—when you get the pure stuff.

Here’s the deal, though:

• Stevia is super concentrated. One teaspoon of extract equals about a cup of sugar, so it’s best used with a bulk sweetener like allulose or erythritol if you’re baking. Otherwise, you’ll get bitter betrayal instead of brownies. >>> It shines in drinks, smoothies, and lemon water—just not solo in your cookie recipe.

Gut Tip:

• Stick with pure stevia extract or crushed green leaf. Avoid brands that sneak in dextrose, maltodextrin, or other sneaky sugars—those defeat the whole purpose.

Sourcing Tip:

• Choose non-GMO verified and organic stevia when you can. Green leaf stevia is the least processed and closest to how nature intended.

Monk Fruit (Pure or Blended)

Monk fruit, also known as Luo Han Guo, comes from a small green melon grown in southern China. The sweetness comes from mogrosides, not sugar, so it has a glycemic index of zero, doesn’t mess with insulin, and keeps candida out of the spotlight.

• Why’s it a pantry staple? It’s sweet, safe, and doesn’t feed inflammation or gut drama. A little bit goes a long way—especially in drinks or smoothies.

• Baking Perfection! ... Give me a monk fruit blend with allulose. It browns beautifully, keeps your cookies soft and fluffy, and gives that real-sugar feel with none of the sugar drama. No weird textures. No regretful muffins.

• Now, here’s your label-reading PSA: Most “monk fruit sweeteners”? They’re actually 98% erythritol with a dash of monk fruit tossed in for marketing. So if the label just says “monk fruit sweetener,” flip that bag and check what’s really inside.

Watch out for sneaky fillers like:

• Maltodextrin

• Dextrose

• Inulin

• Silica

• “Natural flavors”

These can mess with your gut, spike your blood sugar, or throw in mystery ingredients you never invited to the party.

Always choose organic or non-GMO options, especially when monk fruit is blended with erythritol or allulose. Most of these blends come from corn—and if it's not labeled non-GMO or organic, there's a good chance you’re getting pesticide residue or glyphosate as a bonus ingredient.

Erythritol

Erythritol naturally occurs in small amounts in fruits like grapes, pears, melons, and even mushrooms (surprise!). The version we use in baking is typically made through a fermentation process—and that’s not a bad thing! Fermentation is a natural, clean way to create sweeteners, and in this case, it gives us a calorie-free option with a glycemic index of zero that doesn’t spike blood sugar or insulin. Yes please.

While it’s not my personal fave (I just can’t get past that cooling, almost minty aftertaste), erythritol is still a perfectly good sweetener—especially if you see it on a label in your protein bars or sugar-free treats. It’s safe for teeth, doesn’t feed candida, and works beautifully as a 1:1 sugar swap in baking (just don’t expect it to caramelize like allulose).

Gut tip:

• Some folks handle it like a champ, while others feel like they swallowed a whoopee cushion. It passes through your system undigested, which is great for blood sugar—but can get bubbly if your microbiome’s not into it. Start slow and watch how your gut responds.

Sourcing tip:

• Since it’s usually made from corn, always look for non-GMO or organic options. Just like allulose.

Quick note on that 2023 blood clot study:

It got a lot of press, but it didn’t prove erythritol caused anything. The participants already had existing heart conditions, and the study showed correlation, not causation. Meanwhile, refined sugar has a well-documented rap sheet full of inflammation, insulin resistance, and disease. Makes you wonder who or what is trying to discredit healthy sweeteners -- Just sayin’.

Allulose (The Gentle Sugar Twin)

Allulose is a rare sugar naturally found in things like figs and raisins. We get it via fermentation. The best part? It has a glycemic index of zero, doesn’t raise insulin, and may even help with insulin sensitivity.

Why I reach for it constantly?

• It’s a baking MVP. Allulose browns, caramelizes, and adds that gooey, chewy, sugar-like texture that other sweeteners wish they could give you. Muffins come out fluffy. Cookies are moist and golden. It’s practically magic in a mixing bowl.

Gut Tip:

• Allulose is usually gentle and doesn’t ferment in the gut like sugar alcohols. That means less bloating, less cramping, and less “clear the room” moments after dessert.

Sourcing Tip:

• Since it often comes from corn, go for non-GMO allulose to avoid chemical residues and gut irritants. Clean sourcing = happier belly.

BochaSweet (Pentose Powerhouse)

BochaSweet is made from the Japanese kabocha squash (yes, like the one in your fall centerpiece), and it gets its sweetness from a rare sugar called pentose. The result? No glycemic impact, no fermentation in the gut, and a clean, sugar-like taste with zero bitterness.

Why I’m obsessed?

• It’s the closest thing I’ve found to real sugar in both taste and texture—no weird aftertaste, no fake feel. You can do a 1:1 swap in baking and get soft, structured, sweet results. It’s fabulous for cookies, cakes, and anything you want to keep sugar-free without tasting like cardboard.

Gut Tip:

• It doesn’t ferment, which means no gas bombs in your lower intestines. A true win for sensitive systems.

Sourcing Tip:

• High-quality BochaSweet should say 100% pentose extract or “from kabocha squash.” Non-GMO is usually standard, but still check the label.

Tagatose (The Blood Sugar Bouncer)

Tagatose is found naturally in dairy but is usually made by enzymatically converting lactose. It has a very low glycemic index (~3) and may actually help support healthy blood sugar levels. Even better? It has prebiotic effects, which means it feeds your good gut bugs.

Why I like it (in small doses)?

• It tastes and acts like sugar in baking—especially great for chewy textures. It browns a bit and sweetens smoothly, but it’s not ideal for crisp textures or high-heat.

Gut Tip:

• Because it feeds good bacteria, it can cause gas or bloating if you overdo it. So go slow if you’re new to it.

Sourcing Tip:

• Since it’s often dairy-derived, it may not be suitable for vegans or folks who are lactose intolerant. Look for non-GMO and clearly sourced products when possible.

Xylitol (Sweet but Sassy)

Xylitol is one of those sweeteners that gets people talking—and sometimes... running to the bathroom. It’s naturally found in small amounts in fruits and veggies (like berries and corn husks), but the version you see in gum and protein bars is usually made from corn or birch bark. (Birch is the better bet—more natural, less pesticide drama.)

Why do people love it?

• Because it tastes almost exactly like sugar (sweetness is 1:1), has a low glycemic index (around 7–13), and doesn’t spike insulin. It’s also candida-safe, so it won’t throw yeast parties in your gut. And the big bonus?

It’s amazing for your teeth.

• Like, dentist-approved amazing. It actually helps reduce plaque and bacteria in the mouth, which is why it shows up in natural toothpastes, gums, and mints.

But let me give it to you straight... It is absolutely NOT safe for pets.

• Even a tiny amount of xylitol can be fatal for dogs. Like emergency vet visit, liver failure, scary fast fatal. So if you’ve got fur babies, be extra cautious with anything that contains it—and maybe skip having it in your house altogether.

Gut-wise? It’s hit or miss.

• Some people tolerate it just fine. Others? It’s like a bouncy house in your intestines. Think gas, bloating, and sudden regret. So go slow and see how your body responds.

Label Tip:

• If you see xylitol listed in gum, toothpaste, or even protein bars, don’t panic—it’s likely in small amounts and not a dealbreaker. Just don’t dump a whole cup into your muffins and expect smooth sailing.

Sourcing Tip:

• Look for birch-based or non-GMO xylitol if you're buying it solo.

Whew! Who knew sweeteners could be so sweet and dramatic, right?

Now you’ve got the lowdown on the zero-glycemic crew—and you can walk into that pantry with confidence (and maybe a little attitude).

Because you don’t have to give up sweet—you just have to get smart about it.

Which sweet swap are you saying YES to today? 

And don’t miss tomorrow’s post where we dive into the other natural sweeteners—think maple syrup, honey, coconut sugar, and more. The ones that fuel your joy and your wellness.