November 1, 2025

We all love a little sweetness in our lives, but which sugar is truly good for your body? Dr. Sethi, a gut-health expert, warns that not all sweeteners are safe just because they are natural. His list ranks sugars from the worst to the best based on how they affect your tummy and overall health. At the very bottom is High-Fructose Corn Syrup (HFCS), described as the enemy of your gut! Being heavily processed and absorbed quickly, HFCS leads to quick weight gain, stress on your liver, and messes up your gut bacteria. Experts say eating this often might overwhelm your microbiome’s ability to handle excess fructose, making it the top villain. Next in line is refined white sugar. It’s not as bad as HFCS but still causes blood sugar spikes and feeds harmful gut bacteria, offering nothing but empty calories. Dr. Sethi advises to cut it down whenever possible. Artificial sweeteners like sucralose and aspartame sound better but beware—they trick your taste buds and can change your gut flora, possibly making you crave more sweets. So, "artificial" does not mean "healthy." Brown sugar tries to look better with its brown color, but it's just white sugar with a touch of molasses. Its impact on your gut and blood sugar is still quite harmful if eaten too much. Coconut sugar stands a bit taller with some minerals and a lower glycemic index than white sugar. Yet, Dr. Sethi reminds us, "natural" doesn’t mean harmless, so eat it in moderation. Stevia is a plant-based, calorie-free sweetener that’s better but not perfect. Many stevia products mix in other fillers, and scientists still don’t have complete data about its long-term effects on gut health. Monk fruit jumps up the chart as a pretty good option. It has low impact on blood sugar and little evidence of upsetting the gut microbiome, but beware of processing and dosage issues. Raw honey is a sweet winner, especially unprocessed and locally sourced honey. It has antimicrobial powers and can feed good gut bacteria, but remember, it’s still sugar and needs careful use. Whole dates take the crown for natural sweetening! Thanks to their fiber and nutrients, they release sugar slowly, helping your gut health. Using dates instead of processed sugars is a smart and tasty habit. Surprisingly, topping the list is chicory root syrup. This syrup contains inulin, a fiber and prebiotic powerhouse that supports your gut with almost no quick sugar rush. The simple advice? For a daily sugar fix, choose fruit over sugary desserts. This colorful guide helps you pick wisely for a happy tummy and healthy life. Remember to talk with your doctor before changing your diet, as every body is unique.

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Tags: Sugar Types, Gut health, Natural Sweeteners, Microbiome, Diet Advice,