The BEST & WORST Sugar Sources to Eat on The Sugar Diet

About this Video

• Video Title: The BEST & WORST Sugar Sources to Eat on The Sugar Diet
• Channel: Mike Fave
• Speakers: Mike Fave
• Duration: 00:17:48

Introduction

This video ranks 15 common sugar sources from best to worst based on three factors: their effect on blood glucose, digestibility (including FODMAP content and glucose-to-fructose ratio), and nutrient density. The video aims to guide viewers on incorporating healthier sugar sources into their diet.

Key Takeaways

• Molasses (B tier): Contains micronutrients but is rapidly digested.
• Maple Syrup (D tier): Not very nutrient-dense, rapidly digested, but generally well-digested due to its sucrose composition.
• Honey (E tier): Primarily sugar with minimal micronutrients, rapidly digested.
• Sugar (granulated) (E tier): Pure sucrose; well-absorbed but lacks micronutrients.
• Dextrose (E tier): Pure glucose; rapidly raises blood sugar and lacks micronutrients.
• High Fructose Corn Syrup (F tier): High fructose content can cause absorption issues; lacks micronutrients and may contain GMOs.
• Agave Syrup (F tier): Almost entirely fructose, leading to potential digestive problems due to poor absorption.
• 100% Fruit Jam (D tier): Rapidly digested, can significantly spike blood sugar, and lacks micronutrients.
• Low FODMAP 100% Fruit Juice (A tier): Contains vitamins and minerals, but rapid digestion may spike blood sugar.
• High FODMAP 100% Fruit Juice (C tier): Imbalanced glucose-to-fructose ratio and high FODMAPs may cause digestive issues.
• High FODMAP Organic Whole Fruit (B tier): Nutrient-rich but high FODMAP content may cause digestive problems for some.
• High FODMAP Organic Dried Fruit (B tier): Nutrient-rich, but high FODMAPs can cause digestive issues.
• Low FODMAP Organic Dried Fruit (A tier): Nutrient-rich, but may still spike blood sugar due to the drying process.
• Low FODMAP Organic Whole Fruit (S tier): Best option; nutrient-rich, easily digested, and balanced sugar content.
• Cherry Moya (above S tier): Speaker's personal favorite; delicious and highly recommended.
• Worst Sugars: Processed foods containing sugar (jelly beans, soda, etc.) should be avoided.