PCOS (Polycystic Ovarian Syndrome) is a complex condition that is largely affected by dietary and lifestyle factors. Sugar intake, in particular, plays a major role in the management of PCOS due to its direct effect on blood sugar levels and insulin response.
You can find more information about the relationship between glucose metabolism, insulin resistance and PCOS in my previous article ‘PCOS Insulin Resistance Explained & How To Reverse It’.
Since eating too much sugar can contribute to insulin resistance and therefore aggravate PCOS symptoms it is not surprising that low-carbohydrate diets have been shown to be particularly beneficial for women with PCOS.
But does it mean you can never eat sweet again? Or are any types of sweeteners better than others? That’s what you’ll find out in this article where I explain the benefits and disadvantages of different types of sweeteners and sugar alternatives for PCOS.
Hopefully, you’ll be able to make an informed decision and find the best sweetener for you.
Nutrition comparison of sweeteners:
| sweetener (1g) | calories (kcal) | glycemic index (GI) | sweetness (to sugar) | nutritional value | For PCOS? |
|---|---|---|---|---|---|
| Whole fruit | 1-3 | medium | 50-100% | high | ✓ |
| Stevia | 0 | low | x 200-400 | medium | ✓ |
| Monk fruit | 0 | low | x 300 | medium | ✓ |
| Erythritol | 0.2 | low | 70% | low | ✓ |
| Allulose | 0.2 | low | 70% | low | ✓ |
| Yacon syrup | 1.3 | low | 50% | high | ✓ |
| Honey | 3 | medium | x 0.25 | high | – |
| Maple syrup | 3 | medium | x 3 | medium | – |
| Coconut sugar | 4 | medium | 100% | medium | – |
| Xylitol | 2.4 | low | 95% | low | – |
| Molasses | 3 | medium | 50% | high | – |
| Cane brown sugar | 4 | medium | 95% | low | ✕ |
| High fructose corn syrup | 3 | high | x 1.5 | low | ✕ |
| Agave syrup | 3 | low | x 1.5 | low | ✕ |
| Brown rice syrup | 3 | high | 50% | low | ✕ |
| Artificial sweeteners | 0 | low | x 200-600 | low | ✕ |
Things to consider:
- Personal tolerance
- Nutritional value
- Glycemic Index
- Taste & Consistency
• Personal tolerance
The first thing to consider when choosing the best sweetener is your personal tolerance for sugar and sweet. Bear in mind that our taste buds are very adaptable and that we all experience the taste of sweetness differently based on our eating habits and dietary choices (along with other factors).
Since the modern western diet is typically high in added sugar (which is hidden in all types of foods) our taste buds are adapted to high levels of sweetness which makes naturally sweet foods (such as fruit) taste relatively plain.
The good news is that you can regain your natural taste for sweetness and lower your overall tolerance by reducing your sugar intake for at least 14 days (try to completely eliminate added sugar during this time). That’s because our taste buds renew around every 10 days so you can drastically change your perception of sweetness after this period of time.
As a result, you might find that you don’t even need any sweeteners in your diet as you’ll appreciate the taste of whole simple foods much more. However, you can still enjoy delicious sweet desserts, puddings and baked goods as a part of your healthy diet and using certain sugar alternatives may be particularly beneficial if you suffer from PCOS.
Read more: ‘The Best PCOS Diet (Ultimate Guide)‘
• Nutritional value
When it comes to sweeteners and sugar alternatives there can be some huge differences in terms of their nutritional value and calorie content. Some types of sweeteners can be extremely low in calories (providing 0 kcal) while others might contain some essential nutrients and beneficial compounds.
Your choice will therefore be based on your personal needs and preferences regarding your calorie and nutrient intake.
• Glycemic index
Another important thing to consider when it comes to sweeteners is their effects on your blood glucose levels (measured by glycemic index). As I’ve already mentioned, insulin resistance (aka impaired glucose metabolism) is considered to be one of the main drivers of PCOS.
That’s because high levels of insulin in the blood can trigger your ovaries to produce excessive levels of androgens (the ‘male’ hormones) responsible for most of the PCOS symptoms (acne, hair loss, hirsutism, irregular periods).
Since insulin is released in response to your blood glucose levels, your diet (especially your carbohydrate intake) is one of the most important factors you can modify to reverse insulin resistance and improve PCOS. In general, it is best to opt for foods that have a low GI and won’t drastically spike your blood sugar levels leading to constant cravings.
Read more: ‘PCOS Cravings: How To Reduce Appetite & Excessive Hunger’
Different types of sweeteners, however, may affect your blood glucose levels differently as they have different GI numbers. For this reason, you may want to choose sweeteners with a lower GI.
• Taste & consistency
Each sweetener is also characterized by a different taste and consistency. You might find sweeteners that are actually much sweeter than regular sugar (so you can use less of it) and others that might have a unique flavor or specific aftertaste.
Sweeteners and sugar alternatives also come in different forms and consistencies (liquid, powdered, sticky) which you can choose based on your circumstances and the purpose of the sweetener. I personally like to use different types of sweeteners for different occasions as they all have their pros and cons.
Here are some of my favorite sweeteners and sugar alternatives for PCOS.
Best sweeteners for PCOS:
- Whole Fruit
- Stevia
- Monk Fruit
- Erythritol
- Allulose
- Yocon syrup
1. Whole fruit
✓ Benefits
One of my favorite ways to sweeten my meals and recipes is using whole fruit (fresh or dried) as it’s not only naturally sweet and flavorsome but it’s also packed with a variety of beneficial nutrients, fiber and antioxidants.
Fruit as a sweetener works particularly great in recipes such as cakes, muffins, breads, cookies, raw desserts and smoothies as it can easily replace regular sugar. There are so many options you can choose from but some of the best ones include dates (or date paste), bananas, apples (or applesauce), raisins, berries and dried apricots.
✕ Disadvantages
While fruit is great as it has a high nutritional value, it is also relatively high in calories in comparison to other types of sweeteners which may not work for everyone. Additionally, the glycemic index of different types of fruit can range anywhere from low to high so you want to be aware of your choices and the amount you actually use.
I’ve created a complete list of different types of fruit and their effects on PCOS which you can find here: ‘The Best & Worst Fruits For PCOS (Complete List)‘
Whole fruit is also not the best sugar alternative for certain recipes (such as hot drinks) due to its very different consistency, texture and taste.
How to use
You can easily try switching your regular sugar for whole fruit when baking and cooking. Dried fruits (dates, raisins, apricots, berries) work best in raw desserts when soaked and blended till smooth.
For baked goods (cakes, muffins, breads, cookies) try using a mushed banana, grated apple or apple sauce in place of regular sugar. You can also use fresh fruit to sweeten your yogurt, smoothies, oatmeal or cereal.
| sweetener (1g) | calories (kcal) | glycemic index (GI) | sweetness (to sugar) | nutritional value |
|---|---|---|---|---|
| Whole fruit | 1-3 | medium | 50-100% | high |
2. Stevia
✓ Benefits
Stevia has been gaining a lot of popularity in recent years as a natural sweetener as it’s derived from the leaves of Stevia Rebaudiana (not artificially made). It is actually much sweeter than sugar (up to 450x) but unlike regular sugar, stevia contains 0 calories. For this reason, stevia is particularly great for individuals with weight management problems.
Stevia also doesn’t appear to spike blood glucose levels (it has a low GI) which makes it also suitable for blood sugar regulation and PCOS. Additionally, there is some evidence suggesting that low doses of stevia may have some anti-inflammatory and antioxidant properties.
✕ Disadvantages
One of the downsides of stevia is that it has a very unique taste (different from sugar) that not many people like. It can leave a strange aftertaste in your mouth and you might even taste it in some recipes. However, this depends on your own taste preferences (some people can’t even taste it) and also the type of stevia used.
You should also bear in mind that certain stevia products are oftentimes mixed with other sweeteners so make sure you read the label before purchasing. Look for 100% stevia products.
How to use
Stevia can be used as a replacement for sugar in almost all recipes as you can get powdered stevia that also has a similar texture and dissolves in water. However, since stevia has a very different level of sweetness, you’ll need to carefully adjust the amounts used.
You can also find stevia in liquid form (stevia drops) which I personally prefer as it’s easier to control the sweetness of your recipes (you only need a few drops). Additionally, stevia is my go-to sweetener I usually look for in protein powders.
Read more: ‘What Protein Powder Is Best For PCOS? (The Ultimate Guide)‘
Is stevia good for PCOS?
Stevia is a good natural sweetener for PCOS as it’s low in calories and doesn’t affect blood glucose levels. Replacing regular sugar with stevia may help manage weight, control insulin levels and therefore improve PCOS symptoms. However, the taste of stevia may not be suitable for all individuals.
| sweetener (1g) | calories (kcal) | glycemic index (GI) | sweetness (to sugar) | nutritional value |
|---|---|---|---|---|
| Stevia | 0 | low | x 200-400 | medium |
I like:
- Micro Ingredients Pure Organic Stevia Powder (best for baking/no aftertaste)
- Pure Mountain Botanicals Organic Liquid Stevia (best for drinks/optional flavor)
3. Monk fruit
✓ Benefits
Monk fruit is another type of natural sweetener that is extracted from the Siraitia Grosvenorii plant. Similarly to stevia, it has 0 calories and is about 300x sweeter than regular sugar. It also doesn’t seem to affect blood sugar levels so it appears to be a good option for women with PCOS.
The sweet taste of monk fruit extract comes from the presence of mogrosides which are powerful antioxidants associated with anti-inflammatory properties. However, there is currently a lack of research investigating the effects of monk fruit on health (in comparison to stevia).
✕ Disadvantages
One of the disadvantages of monk fruit is that it’s currently not as accessible as other types of sweeteners so it might be more expensive and relatively difficult to find. It’s also commonly mixed with other types of sweeteners which is why you should always double-check the label.
How to use
Monk fruit typically comes in powdered form with a sugar-like consistency and slightly beige color. While it doesn’t taste exactly like table sugar, it doesn’t have a strong aftertaste and most people prefer it in comparison to stevia (which is slightly bitter).
You can easily use it in most recipes after modifying the quantity relative to the level of sweetness. I personally love using monk fruit in most of my recipes as I found it to have the best taste and consistency to replace regular sugar. Monk fruit is also now becoming more widely used as a sweetener in certain ‘healthy’ products (such as protein powders, bars, snack foods).
Is monk fruit good for PCOS?
Monk fruit is a good natural sweetener for PCOS as it’s low in calories and doesn’t affect blood glucose levels. Replacing regular sugar with monk fruit may help manage weight, control insulin levels and thus improve PCOS symptoms. However, access to pure monk fruit may be limited in most places.
| sweetener (1g) | calories (kcal) | glycemic index (GI) | sweetness (to sugar) | nutritional value |
|---|---|---|---|---|
| Monk fruit | 0 | low | x 300 | medium |
I like:
- NOW Foods Organic Monk Fruit Powder (best for baking)
- NOW Foods Organic Monk Fruit Liquid (best for drinks)
4. Erythritol
✓ Benefits
Erythritol is a type of sugar alcohol (polyol) that is widely used as a low-calorie sugar alternative and that also appears to be PCOS-friendly. There are many types of sugar alcohols used as sweeteners (including xylitol, maltitol, sorbitol), however, there are big differences between them.
In contrast to most sugar alcohols, erythritol contains the least amounts of calories (0.24/g) and is associated with fewer digestive issues than other polyols. In addition, erythritol doesn’t spike blood glucose levels and may help protect dental health.
✕ Disadvantages
Since sugar alcohols can’t be fully digested by our bodies and therefore can get fermented by the gut bacteria in the colon, they can cause some serious digestive issues (gas, bloating, stomach upset).
Even though erythritol is one of the most well-tolerated polyols (it’s digested slightly differently) it can still cause digestive problems in some individuals (especially when consumed in large amounts).
How to use
Keep in mind that erythritol has only 70% of the sweetness of regular sugar so when using it as a replacement you might need to adjust the quantity. Other than that, erythritol is very similar to sugar as it comes in small white crystals, dissolves in water and doesn’t have a strong aftertaste.
I personally don’t experience any digestive issues after consuming erythritol which is why like to use it occasionally. I actually like that it’s less sweet than sugar and that it tastes relatively plain. However, I’d recommend avoiding erythritol in large amounts (especially when adding to recipes) as it might lead to stomach upset.
Is erythritol good for PCOS?
Erythritol is generally considered good for PCOS as it’s low in calories and doesn’t affect blood glucose levels. Replacing regular sugar with erythritol may help manage weight, control insulin levels and thus improve PCOS symptoms. However, the consumption of erythritol may cause digestive issues.
| sweetener (1g) | calories (kcal) | glycemic index (GI) | sweetness (to sugar) | nutritional value |
|---|---|---|---|---|
| Erythritol | 0.2 | low | 70% | low |
I like:
- Anthony’s Organic Erythritol Granules (best for baking)
- Lakanto Organic Monk Fruit with Erythritol (best blend/taste)
5. Allulose
✓ Benefits
Allulose is a type of monosaccharide (simple sugar) that is naturally found in certain plants in small quantities. In contrast to other types of simple sugars, allulose can’t be fully metabolized which is why it provides only about 0.2 kcal/g.
For this reason, it’s been gaining popularity as a low-calorie sweetener that is also considered blood sugar and PCOS-friendly as it doesn’t raise glucose and insulin levels. However, the research on allulose is still in its infancy and more studies investigating its effects are currently required.
✕ Disadvantages
The consumption of allulose in large amounts has been shown to cause severe digestive issues (abdominal pain, diarrhea, bloating) which is why it’s not recommended to exceed a single dose of 0.4g/kg of body weight and a total of 0.9g/kg per day.
Since allulose as a sweetener is still relatively new, it’s quite difficult to come by in regular shops and certain locations. However, you can now find it in multiple online stores and even some health food shops.
How to use
Similar to erythritol, allulose contains only 70% of the sweetness of regular sugar and it’s perhaps the most sugar-like sweetener in terms of its taste. It doesn’t have a strange aftertaste and it comes in white crystal powder.
Therefore, you can easily use it as a sugar alternative in most meals and recipes but you should be aware of the total amounts to prevent GI stress.
Is allulose good for PCOS?
Allulose is generally considered good for PCOS as it’s low in calories and doesn’t affect blood glucose levels. Replacing regular sugar with allulose may help manage weight, control insulin levels and therefore improve PCOS symptoms. However, the consumption of allulose may cause digestive issues.
| sweetener (1g) | calories (kcal) | glycemic index (GI) | sweetness (to sugar) | nutritional value |
|---|---|---|---|---|
| Allulose | 0.2 | low | 70% | low |
I like:
- Anthony’s Allulose Sweetener (best for baking/no aftertaste)
6. Yacon syrup
✓ Benefits
Yacon syrup comes from the plant Smallanthus Sonchifolius and it’s another great natural low-calorie sweetener for women with PCOS. That’s because yacon syrup is rich in fructooligosaccharides which are a type of carbohydrate your body cannot digest. For this reason, yacon syrup contains only about 1.3kcal/g.
More importantly, fructooligosaccharides act as prebiotics in the body (feeding your good gut bacteria) which may help improve the health of your gut microbiome. Additionally, yacon syrup has a low GI and it doesn’t cause rapid spikes in blood sugar levels. In fact, it is believed to increase the feeling of fullness.
✕ Disadvantages
Due to the high level of prebiotics found in yacon syrup, it may cause some digestive issues (such as gas, diarrhea, stomach pain) when consumed in excessive amounts. It is not recommended to consume more than 20g of yacon syrup per day.
The access to yacon syrup is also quite limited in most locations as it’s not as widely used as other types of sweeteners. For this reason, high-quality yacon syrup can be relatively expensive.
How to use
Yacon syrup has a very thick consistency (similar to honey) and dark color (similar to molasses) which makes it a great replacement for your regular syrup-like sweeteners. However, bear in mind that pure yacon syrup is less sweet than regular sugar so you may need to use different amounts to match the sweetness.
Other than that, yacon syrup is great for baking, cooking, raw dessert and as a topping for your meals. It also works great in hot drinks as it’s only mildly sweet.
Is yacon syrup good for PCOS?
Yacon syrup is a good natural sweetener for PCOS as it’s low in calories and doesn’t affect blood glucose levels. Replacing regular sugar with yacon syrup may help manage weight, control insulin levels and thus improve PCOS symptoms. However, large amounts of yacon syrup may cause digestive issues.
| sweetener (1g) | calories (kcal) | glycemic index (GI) | sweetness (to sugar) | nutritional value |
|---|---|---|---|---|
| Yacon syrup | 1.3 | low | 50% | high |
I like:
- Alovitox Organic Yacon Syrup (best for toppings/replacing honey)
Other sweeteners:
- Honey
- Maple syrup
- Coconut sugar
- Xylitol
- Molasses
Honey
While honey has been used as a natural sweetener for centuries and it’s even associated with multiple health benefits (such as anti-inflammatory, antioxidant and antimicrobial properties) it may not be the best option for women with PCOS.
Keep in mind that honey is still very high in calories and sugar, especially fructose. Even though it has a lower GI than table sugar and contains trace amounts of vitamins and minerals, the high-fructose content can be damaging to your liver and overall metabolism in the long run.
For this reason, I highly recommend using honey only occasionally and opting for other types of sweeteners instead. It is also best to look for high-quality raw honey in order to gain the most health benefits.
I like:
- Wedderspoon Raw Organic Manuka Honey (best quality/taste)
Is honey good for PCOS?
Raw honey can be generally considered good for PCOS due to its high nutritional value. However, honey is naturally high in sugar and calories which may contribute to metabolic and weight management issues when consumed in large amounts. Therefore, women with PCOS should consume honey in moderation.
| sweetener (1g) | calories (kcal) | glycemic index (GI) | sweetness (to sugar) | nutritional value |
|---|---|---|---|---|
| Honey | 3 | medium | x 0.25 | high |
Maple syrup
Maple syrup is very similar to honey in terms of its appearance, consistency and nutritional value. While it also contains small amounts of vitamins, minerals and antioxidants, it is too very high in calories and sugars.
While it may be a better choice than refined sugar, maple syrup should be used in moderation and I highly recommend considering other types of sweeteners for your regular use. When using maple syrup in your diet, look for organic 100% maple syrup to get the highest quality.
I like:
- Hidden Springs Organic Maple Syrup (best quality/taste)
Is maple syrup good for PCOS?
In general, maple syrup can be considered good for PCOS due to its high nutritional value. However, maple syrup is high in sugars and calories which may contribute to metabolic and weight management issues when consumed in large amounts. Therefore, maple syrup should be consumed in moderation.
| sweetener (1g) | calories (kcal) | glycemic index (GI) | sweetness (to sugar) | nutritional value |
|---|---|---|---|---|
| Maple syrup | 3 | medium | x 3 | medium |
Coconut sugar
Coconut sugar is a very trendy and popular sugar alternative but the truth is that it is not much better than regular table sugar. The only difference is that coconut sugar has a slightly lower GI and it contains trace amounts of certain minerals and antioxidants.
However, it contains almost the same amounts of calories as regular sugar and it consists of 70-80% of sucrose (which is table sugar). Some people may prefer the taste of coconut sugar as it has a slightly caramelly flavor but in terms of health benefits and nutritional value, there are many other better sweeteners for PCOS.
Is coconut sugar good for PCOS?
Coconut sugar is generally considered better than regular sugar for PCOS as it’s slightly higher in nutrients and lower on the GI scale. However, the calorie and sugar content of coconut sugar is very similar to white sugar which may contribute to metabolic and weight management issues over time.
| sweetener (1g) | calories (kcal) | glycemic index (GI) | sweetness (to sugar) | nutritional value |
|---|---|---|---|---|
| Coconut sugar | 4 | medium | 100% | medium |
Xylitol
Xylitol is a type of sugar alcohol that is commonly used in chewing gums and dental products due to its dental health-protecting properties. It is lower in calories than regular sugar (providing around 2.4kcal/g) but consuming large amounts of xylitol has been associated with severe digestive issues. It’s also highly toxic to dogs.
While xylitol is not the worst sugar alternative for women with PCOS and it can work for some individuals (who can tolerate it) there might be some better options with fewer risks and adverse effects. You may want to try erythritol (a different type of sugar alcohol) instead as it’s even lower in calories and is generally better tolerated.
Is xylitol good for PCOS?
Xylitol is generally considered good for PCOS as it’s low in calories and doesn’t affect blood glucose levels. Replacing regular sugar with xylitol may help manage weight, control insulin levels and thus improve PCOS symptoms. However, the consumption of xylitol may cause severe digestive issues.
| sweetener (1g) | calories (kcal) | glycemic index (GI) | sweetness (to sugar) | nutritional value |
|---|---|---|---|---|
| Xylitol | 2.4 | low | 95% | low |
Molasses
Molasses is a dark thick liquid byproduct obtained from the process of boiling sugar cane/sugar beets and refining it into table sugar. In contrast to regular white sugar (containing no nutrients), molasses is highly concentrated with several minerals, vitamins and antioxidants (especially iron, calcium, copper and manganese).
However, bear in mind that despite its higher nutritional value than table sugar, molasses is still a type of sugar high in calories and GI. For this reason, you should use molasses in moderation and perhaps opt for other sweeteners for your regular use.
Is molasses good for PCOS?
In general, molasses can be considered good for PCOS due to its high nutritional value. However, molasses is high in sugars and calories which may contribute to metabolic and weight management issues when consumed in large amounts. Therefore, women with PCOS should consume molasses in moderation.
| sweetener (1g) | calories (kcal) | glycemic index (GI) | sweetness (to sugar) | nutritional value |
|---|---|---|---|---|
| Molasses | 3 | medium | 50% | high |
Worst sweeteners for PCOS:
- Cane brown sugar
- High fructose corn syrup
- Agave syrup
- Brown rice syrup
- Artificial sweeteners
1. Cane brown sugar
Regular table sugar comes either from the sugarcane plant or sugar beets and is further refined to create white crystal powder. Raw cane sugar is also derived from the sugarcane plant but it’s slightly less processed which makes it brown in color and slightly different (more intense) in taste.
While raw cane sugar is oftentimes marketed as a ‘healthier’ sweetener, it is in fact almost exactly the same as white sugar in terms of its nutritional value, chemical composition and impact on health. For women with PCOS, it is therefore not the best alternative to regular sugar.
Is cane brown sugar good for PCOS?
Cane brown sugar is generally not considered a good sugar alternative for PCOS due to its similar chemical composition and impact on health to white sugar. Cane brown sugar is high in calories and simple sugars which may contribute to metabolic and weight management issues when consumed in excess.
| sweetener (1g) | calories (kcal) | glycemic index (GI) | sweetness (to sugar) | nutritional value |
|---|---|---|---|---|
| Cane brown sugar | 4 | medium | 95% | low |
2. High fructose corn syrup
High fructose corn syrup is not typically marketed as a healthier sugar substitute but you should be aware that it is just another name for sugar as it’s added to almost all food products on the market (especially in the US). Due to its higher concentration of fructose, it is believed to contribute to metabolic syndrome when consumed in excessive amounts.
Make sure to read the labels and try to minimize the consumption of products containing high fructose syrup as it can easily add up and affect your health in the long term.
Is high fructose corn syrup bad for PCOS?
High fructose corn syrup is generally not considered good for PCOS due to its low nutritional value and high GI. High fructose corn syrup is high in sugar and calories which may contribute to metabolic and weight management issues when consumed in excess. Its consumption should therefore be limited.
| sweetener (1g) | calories (kcal) | glycemic index (GI) | sweetness (to sugar) | nutritional value |
|---|---|---|---|---|
| High fructose corn syrup | 3 | high | x 1.5 | low |
3. Agave syrup
Agave syrup (or agave nectar) may seem like a great natural sweetener as it’s derived from the Agave plant and has a very low GI. However, the truth is that agave syrup may be even worse than regular sugar as it consists of predominantly fructose (about 90%).
That’s why agave nectar doesn’t immediately raise blood sugar levels (fructose is processed through your liver first) and is sometimes even marketed as a suitable sweetener for diabetics.
However, a high intake of fructose appears to increase the risk of fatty liver disease, visceral fat (belly fat), insulin resistance, metabolic syndrome and even heart disease. Therefore, I highly recommend choosing a different type of sweetener if you suffer from PCOS.
Read more: ‘PCOS Belly Fat Explained & How To Reduce It‘
Is agave syrup good for PCOS?
In general, agave syrup is not considered a good sugar alternative for PCOS due to its high fructose content and low nutritional value. Since large amounts of fructose may contribute to metabolic and weight management issues over time, women with PCOS should limit their consumption of agave nectar.
| sweetener (1g) | calories (kcal) | glycemic index (GI) | sweetness (to sugar) | nutritional value |
|---|---|---|---|---|
| Agave syrup | 3 | low | x 1.5 | low |
4. Brown rice syrup
Brown rice syrup is a fructose-free type of sweetener which may seem appealing to those who are aware of the risks associated with high fructose intake. However, since brown rice syrup consists of basically 100% glucose, it also acts like it in the body.
It has an extremely high GI (higher than regular sugar) and it can cause some serious spikes in your blood sugar and insulin levels. Although rice syrup may contain some small amount of nutrients, it also tends to contain high levels of arsenic which is a harmful toxin. For this reason, I don’t recommend using rice syrup as a sweetener on a regular basis.
Is brown rice syrup good for PCOS?
Brown rice syrup is generally not considered a good sugar alternative for PCOS due to its high GI and calorie content. Rice syrup is particularly high in glucose which may contribute to metabolic and weight management issues when consumed in large amounts. Its intake should therefore be limited.
| sweetener (1g) | calories (kcal) | glycemic index (GI) | sweetness (to sugar) | nutritional value |
|---|---|---|---|---|
| Brown rice syrup | 3 | high | 50% | low |
5. Artificial sweeteners
Artificial sweeteners are synthetic chemicals that activate the sweet receptors on your tongue but generally don’t contain any calories. There are many types of artificial sweeteners (Aspartame, Saccharin, Sucralose aka Splenda, Acesulfame K) that are considered safe by the FDA but many others have been banned due to their adverse effects on health.
While the evidence on the use of artificial sweeteners varies, many studies have found artificial sweeteners to increase the risk of cancer, metabolic diseases, poor gut health and even mental health problems.
Artificial sweeteners are typically used in processed foods (soft drinks, baked goods, candy, canned food) but they are also available for home use as a sugar alternative. If you suffer from PCOS and looking for a low-calorie sugar substitute I highly recommend opting for some other natural sweeteners with fewer risks and negative effects.
Are artificial sweeteners (aspartame, saccharin, sucralose) good for PCOS?
In general, artificial sweeteners (aspartame, saccharin, sucralose) are not considered good for PCOS due to their negative effects on health. According to research, a high intake of artificial sweeteners may increase the risk of cancer, metabolic issues, poor mental health and disrupted gut health.
| sweetener (1g) | calories (kcal) | glycemic index (GI) | sweetness (to sugar) | nutritional value |
|---|---|---|---|---|
| Artificial sweeteners | 0 | low | x 200-600 | low |
Pro tips:
- Restore your taste buds – try to cut down on sugar and ultra-processed foods for some time (at least 2 weeks) to restore your taste buds and lower your tolerance to sweetness, it is one of the best changes I made in my diet
- Track your progress – keep a food diary and track your blood sugar levels (and other valuable data) to know how you respond to different types of sweeteners and dietary strategies, you can find some useful tools here ‘TOP 5 Smart Devices To Monitor & Manage PCOS‘
- Use different sweeteners – different types of sweeteners tend to work for different types of recipes so don’t be afraid to try a couple of different ones to best fit your needs
- Read the label – always read the label before purchasing a new sweetener or sugar alternative, make sure it’s 100% of the sweetener you’re looking for (and not mixed with other sugars)
- Use sweeteners in moderation – even natural sweeteners and sugar substitutes should be used in moderation to prevent further cravings, overeating and potential weight gain
- Use protein powder as a sweetener – one of my favorite baking hacks is to use a high-quality protein powder (sweetened with a natural sweetener eg. stevia) in baking and cooking to bump up the protein content and sweeten it at the same time, you can check out my favorites here: ‘What Protein Powder Is Best For PCOS? (The Ultimate Guide)‘
Resources:
- AGM, B. (2017). Yacon syrup (nectar). https://doi.org/10.1038/sj.bdj.2017.943
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