From Sugar Cravings to Smart Swaps: My Tita Journey to Healthier Sweetener

Making healthier choices can feel overwhelming in a world where sugar is everywhere and cravings are difficult to resist. 

In actuality, though, even minor tweaks can result in significant transformations. As someone who has been making an effort to live a more mindful life, particularly since entering my tita era, I've discovered that being intentional is more important than being flawless. 

 My quest to cut back on sugar has led me to investigate natural sweeteners. Knowing what suits your body, taste buds, and budget the best can be difficult with so many options available. I've created this personal opinion based on research and personal experience in order to assist others in making their own transition to more sustainable and intelligent decisions.

 Sugar is OK in small amounts but too much sugar can lead to serious health problems like : 

1. Can cause weight gain
2. Increase risk of heart disease 
3. Linked to acne
4. Increase risk of type 2 diabetes
5. Increase risk of cancer
6. Increase risk of depression
7. Accelerate skin aging process
8. Increase cellular aging
9. Drains energy
10. Can lead to fatty liver
11. Negatively impact dental health
12. Accelerate cognitive decline

Generally, too much sugar is bad for you.

Ever since I became a tita, I’ve been trying—emphasis on trying—to make healthier choices. In our household, white rice has become a treat, while brown, red, or black rice is now the everyday staple. We've also stopped buying white sugar. If a recipe really needs some sweetness, we go for brown sugar, but for drinks, we use powdered stevia instead. Juices are considered an occasional indulgence.

 When it comes to grocery shopping, my rule is simple: out of sight, out of mind. If I don’t buy something, I don’t have to fight the urge to consume it later. That way, I’m not only saving money but also sparing myself the pressure of having to finish something that’s not good for me just so it doesn’t go to waste. It’s a small mindset shift, but it’s helped me make better choices without feeling deprived or guilty.

You may have thought about using different natural sweeteners if you want to reduce your sugar intake and boost your nutrition. However, there are many considerations to make when selecting these sweeteners, so I've listed the advantages and disadvantages of each option so you can select the one that best fits your needs.

Here's a clear breakdown of the pros and cons of each sugar substitute : 

1. Stevia

Pros:

• Zero calories and up to 450× sweeter than sugar.
• Doesn’t spike blood sugar.
• May help with weight management and diabetes control.
• Natural, plant-derived source.

Cons:

• May have a bitter or licorice-like aftertaste.
• Some studies suggest it may impact the gut microbiome (more research needed).
• Highly processed versions may contain additives.

2. Sugar Alcohols (e.g., Erythritol, Xylitol, Sorbitol)

Pros:

• Low calorie and low glycemic index.
• Tooth-friendly (won’t cause cavities).
• Can be suitable for diabetics.

Cons:

• Can cause digestive issues (bloating, gas, diarrhea) in larger amounts.
• Xylitol is toxic to dogs.
• Sweetness varies by type and may not mimic sugar perfectly.

3. Monk Fruit Sweetener

Pros:

• Zero calories, doesn’t raise blood sugar.
• Natural and very sweet (up to 300× sugar).
• Contains antioxidants (mogrosides).

Cons:

• Often blended with other sweeteners (check labels).
• Some find the taste slightly different from sugar.
• Limited long-term human studies.

4. Allulose

Pros:

• Very low calorie (0.2 cal/g) and 70% as sweet as sugar.
• Tastes very similar to sugar.
• May help lower blood sugar and insulin.

Cons:

• Can cause digestive distress in large doses.
• Not widely available and can be more expensive.

5. Dates

Pros:

• Nutrient-dense: fiber, potassium, antioxidants, etc.
• Natural and minimally processed.
• Do not significantly raise blood sugar, despite natural sugars.
• Can be used as date paste in recipes.

Cons:

• High in natural sugars and calories.
• Can alter texture and flavor in recipes.
• May be less convenient than processed sweeteners.

6. Applesauce and Fruit Purées

Pros:

• Nutritious: vitamins, fiber, antioxidants.
• Help reduce added sugar in baked goods.
• Whole-food alternative to refined sweeteners.

Cons:

• Not calorie-free.
• Adds moisture and flavor, which may affect some recipes.
• Store-bought versions may contain added sugars (choose unsweetened).

7. Yacon Syrup

Pros:

• Low calorie (1.3 cal/g).
• High in prebiotic fibers (fructooligosaccharides) – good for gut health.
• May promote fullness.

Cons:

• Less sweet than sugar.
• Can cause gas, bloating, diarrhea in large amounts.
• Limited availability and research.

8. Honey

Pros:

• Contains antioxidants and trace minerals.
• Antimicrobial and may soothe coughs.
• Slightly lower glycemic index than sugar.

Cons:

• Still high in sugar and calories.
• May raise blood sugar levels.
• Risk of botulism in infants (never give to babies <1 year).

9. Maple Syrup

Pros:

• Contains minerals and antioxidants.
• Slightly lower GI than table sugar.
• Adds a distinct flavor that some enjoy.

Cons:

• Still high in sugar and calories.
• Expensive and flavor may not suit all recipes.
• Limited nutrients compared to sugar content.

10. Molasses

Pros:

• Rich in minerals like iron, calcium, and potassium.
• Contains antioxidants.
• Distinct flavor can enhance baked goods.

Cons:

• High sugar content.
• Strong taste may not suit all dishes.
• Should be used in moderation.

 

The pandemic was when I really got into coffee. Like, really into it. I was drinking 2 to 3 cups a day, and with the whole dalgona coffee craze, I was completely sold. It didn’t take long before I realized that my coffee habit was starting to mess with me. I noticed I was burping a lot, and my acid reflux started acting up. That’s when it hit me: too much caffeine isn’t doing me any good. And really, anything I consume excessively on a daily basis likely isn’t either.

So I made a conscious decision to cut back. Now I stick to one cup of iced coffee a day, two only if absolutely necessary. I also try to cut down on the sugar whenever I can. It’s a small change, but it’s made a big difference in how I feel.

I did some research to figure out which sugar substitute to try and was torn between allulose, monk fruit, and stevia. I wanted something compact, affordable, and easy to use. That’s when I came across WePure Stevia.

WePure Stevia Drops is a zero-calorie sweetener from Thailand made from pure, concentrated stevia. It claims to have no bitter aftertaste, which is often a concern with stevia products. Just 3 drops are equal to 1 teaspoon of sugar, and it works well in hot or cold drinks, as well as in cooking or baking.

Pros : 

• 0 calories
• Accessible (can be bought online)
• Affordable (P199 for 30ml)
• Compact (30ml only)
• Keto and Diabetic friendly
• Decent flavor
• FDA Approved in PH and Thailand
• Soluble
• Leak Proof
• Available in 4 Flavors : Original, Caramel, Hazelnut and French Vanilla

I don't yet see any major cons with the product. If anything, I simply wish there were more flavor selections and perhaps a larger size that could be used at home. In the long term, that would make it more economical and convenient. 

Quick note: I’ve only tried the French Vanilla variant so far (and I’m still using it!). I was honestly impressed, which is why I’m planning to try the Original flavor next since it seems like the most versatile one.

This is not intended to be an in-depth analysis. I simply wanted to let people know that this product is available and that choosing healthy options doesn't have to be difficult or costly. Small, easy changes like this one can occasionally have a big impact without breaking the bank.

Since natural sweeteners typically contain more vitamins, minerals, antioxidants, and other potentially beneficial bioactive compounds, they are thought to be healthier than regular sugar. However, frequent use of these sweeteners is not recommended solely because they are more nutrient-dense than regular sugar. Since the majority of these sweeteners contain additional substances, it's crucial to use moderation. 

Buy it here : 

Shopee

Lazada 

References : 

https://www.healthline.com/nutrition/too-much-sugar#other-risks

https://www.healthline.com/nutrition/natural-sugar-substitutes