The world of Whole30 can be daunting for those with a sweet tooth. With so many sugars and syrups off the table, it can seem like there are no options for satisfying that craving for something sweet. But fear not! There are healthy and delicious Whole30-compliant sweeteners out there that can do just that. In this article, we’ll explore what Whole30 is, why it’s important to stay compliant, and which sweeteners you can use to make the most of your Whole30 experience.
What is Whole30?
If you’re not familiar with Whole30, it’s a 30-day diet program that focuses on eliminating certain foods from your diet in order to reset your body and improve your health. The program encourages you to eat whole, unprocessed foods, and to avoid added sugars, alcohol, grains, and legumes. The goal is to help you identify foods that may be causing inflammation or other health issues, which in turn can help you feel better overall.
Why is it important to stay compliant?
Staying compliant with the Whole30 program is crucial if you want to get the full benefits of the program. The idea is to give your body a chance to reset, and if you’re still consuming foods that are off-limits, you’re not really giving yourself that opportunity. Plus, by sticking to the program, you’ll be able to identify which foods are causing issues for you, which can help you make better food choices in the future.
What sweeteners are allowed on Whole30?
So, what can you use to sweeten your food and drinks while on Whole30? Here are some options:
- Fruit: Whole, fresh fruit is a great option for adding some sweetness to your meals and snacks. Berries, apples, and bananas can all help satisfy your sweet tooth.
- Coconut: Coconut products like coconut milk and coconut sugar are permitted on Whole30, as long as they do not contain any added sugars or sulfites.
- Stevia: Stevia is a natural sweetener derived from the leaves of the stevia plant. It has zero calories and is allowed on Whole30, but it’s important to make sure that the stevia you’re using is 100% pure and does not contain any additives.
- Cinnamon: Cinnamon is a great way to add some sweetness to your food without adding any actual sugar. Sprinkle it on your fruit, or mix it into your coffee for a warm, cozy treat.
- Date paste: Date paste is made by blending dates with a little water until it forms a paste. It’s a great natural sweetener that can be used in baking or as a spread on toast.
What sweeteners should you avoid?
It’s important to note that not all sweeteners are created equal, and some are not allowed on Whole30. Here are some sweeteners that you should avoid:
- Table sugar: Sorry, but good old-fashioned granulated sugar is a no-go on Whole30.
- Honey: While honey is a natural sweetener, it’s still considered a sweetener and is not permitted on Whole30.
- Agave nectar: Agave nectar is often marketed as a healthy sweetener, but it’s actually quite high in fructose and is not allowed on Whole30.
- Maple syrup: Maple syrup is also off-limits on Whole30, as it’s considered a sweetener.
- Artificial sweeteners: Artificial sweeteners like aspartame and sucralose are not permitted on Whole30, as they are highly processed and can cause inflammation in the body.
How to use Whole30 sweeteners in your cooking and baking
Now that you know which sweeteners to use (and which ones to avoid), it’s time to start incorporating them into your cooking and baking. Here are a few tips:
Replace sugar with fruit
If you’re used to using sugar in your baking, try swapping it out for some mashed bananas or unsweetened applesauce. These ingredients can add some natural sweetness to your baked goods without adding any added sugar.
Use coconut sugar in moderation
Coconut sugar is a great alternative to white sugar, but it’s important to remember that it’s still a sweetener, and should be used in moderation. Try using a little less than you would with white sugar, and see how it affects the flavor and texture of your recipe.
Experiment with date paste
Date paste is a versatile sweetener that can be used in a variety of recipes. Try using it in place of maple syrup or honey in your favorite recipes, or use it as a sweet spread on toast or crackers.
Stick to 100% pure stevia
If you’re using stevia as a sweetener, make sure it’s 100% pure and does not contain any additives. Some brands mix in other sweeteners or fillers, which can affect the taste and texture of your food.
Just because you’re on Whole30 doesn’t mean you have to give up sweetness altogether. With the right ingredients and a little creativity, you can satisfy your sweet tooth in a healthy, Whole30-compliant way. Try some of the sweeteners we’ve mentioned here, and get creative in the kitchen!
FAQs About Whole30 Sweeteners
Can I use honey on Whole30?
No, honey is not allowed on Whole30 because it is a sweetener.
Is coconut sugar allowed on Whole30?
Yes, coconut sugar is allowed on Whole30 as long as it does not contain any added sweeteners or sulfites.
Can I use maple syrup on Whole30?
No, maple syrup is not allowed on Whole30 because it is a sweetener.
What is date paste?
Date paste is made by blending dates with a little water until it forms a paste. It’s a natural sweetener that can be used in baking or as a spread on toast.
Is stevia allowed on Whole30?
Yes, 100% pure stevia is allowed on Whole30.
The Ultimate Whole30 Guide to Sweeteners: https://www.thehealthymaven.com/whole30-guide-to-sweeteners/
All About Natural Sweeteners: https://www.eatright.org/food/nutrition/nutritious-eating/all-about-natural-sweeteners