Marsha’s Favourite Sugar Substitutes

Sugar is one of the common triggers for weight gain, cravings, low energy, metabolic syndrome, brain fog, digestive distress and inflammation. There has been much confusion for years as to sugar substitutes which have actually been proven to dangerously alter and increase cravings and blood sugar levels. So I hope you will enjoy some of “Marshas favourite sugar substitutes” below, which are safer and healthier choices.

  1. Mesquite — made from the pods of the mesquite tree, mesquite has a sweet, nutty flavor. It’s high in minerals, soluble fiber, and even has protein. Good for adding sweetness to smoothies and other beverages.
  2. Lucuma — this super-fruit is rich in beta-carotene, iron, zinc, vitamin B3, calcium, magnesium, dietary fiber, protein, and even antioxidants. It also has a low glycemic index.
  3. Monk fruit — is a small melon native to eastern Asia that’s extremely high in antioxidants. It has zero calories and is extremely sweet so go with small amounts.
  4. Raw honey — extremely nutritious and high in minerals and may be beneficial for your immune system. Recommend to add in small amounts as it has a similar impact on your blood sugar as sugar and is high in calories.
  5. Real maple syrup — rich in minerals and a great topping for oatmeal and for salad dressings. Also is high in calories.
  6. Blackstrap molasses — has a unique and strong taste and works well in ginger cookies and granola. It is also high in iron and B vitamins.
  7. Yacon syrup — with a low glycemic index, it’s also one of the best sources of prebiotic fiber (which feeds the healthy bacteria in your gut).
  8. Coconut palm sugar — my favorite option for baking, this option has a neutral taste and is rich in minerals with a 1:1 ratio to sugar
  9. Raw dates — these fruits are extremely nutritious and sweet. I enjoy dates in my dessert and morning smoothie.

Got a craving for something sweet and chocolatey? Try my favourite go-to recipes below!

Marsha Fenwick, C.N.P.  R.R.T.

Marsha is not your typical nutritionist. She began her career 20 years ago as a Registered Respiratory Therapist. Later, she earned her certifications as a Registered Nutritional Consultant Practitioner, Certified Nutritional Practitioner, and Registered Orthomolecular Health Practitioner. Marsha is also a Certified Cancer Coach. Her clinical practice specializes in: sustainable healthy weight loss, digestive health, women's hormones, diabetes, heart health, and cancer prevention and recovery. For more information and to book a FREE 15 minute consultation go to

marsha fenwick nutrition