November 1, 2025

Ever wondered which sugar is actually good for your gut? Dr Sethi, a gut-health expert, has a spicy list that ranks sweeteners from worst to best, all based on how they affect your digestion and microbiome. Grab your chai, and let’s dive in! At the very bottom of this sugar ladder is high-fructose corn syrup (HFCS). This villain is heavily processed, fast-absorbed, and linked to quick weight gain, liver stress, and gut upset. Experts warn that eating too much HFCS overloads your gut’s good bacteria. Next comes refined white sugar – not as deadly as HFCS, but still a troublemaker. It spikes your blood sugar in a blink and feeds the wrong bugs in your gut. Dr Sethi suggests keeping it to a strict minimum if you can. Then we have artificial sweeteners like sucralose and aspartame. They fool your taste buds but still mess with gut bacteria and cause cravings. As Dr Sethi says, “artificial” should never be mistaken for “healthy.” Brown sugar tries to sweet-talk you by adding molasses, but it’s still mostly sugar and not much better for your gut or blood sugar. Moving up the sweet scale, coconut sugar gets some brownie points because it holds some minerals and has a lower glycemic index than white sugar. Yet, don’t get carried away—“natural” doesn’t mean safe in big doses! Stevia jumps into the mid-range because it’s plant-based and calorie-free. But not all stevia products are pure, and scientists still want to understand how it impacts the gut long-term. Monk fruit extract steals the spotlight next with low glycemic effects and very little evidence of gut trouble. It’s often the go-to for those wanting a sweeter life without the gut drama, though some questions about processing remain. Now, the natural warriors! Raw honey shines as a minimally processed sweetener packed with antimicrobial power and some gut-loving prebiotics. Dr Sethi advises choosing local and unprocessed honey for the best perks. Whole dates score even higher because they come with fiber, nutrients, and slow sugars that are kinder to your gut. Finally, topping the sweet charts with surprise and style is chicory root syrup. Rich in inulin—a fiber and prebiotic superstar—this syrup boosts your gut bugs without the sugar spike. Sweet win! Remember, this tasty advice is just a guide, not medical advice. Always chat with your doctor before changing your diet. So, what’s the verdict? For your daily sweet craving, choose fruit or chicory root syrup over a sugary dessert. Your gut will thank you with every bite!

Read More at Timesofindia →

Tags: Sugar Types, Gut health, Natural Sweeteners, Artificial Sweeteners, Dr Sethi, Microbiome,