Dr. Pal Ranks Sweeteners: What’s Best for Your Gut Health?

Consumers are often confused about the health implications of various sweeteners as alternatives to traditional sugar become increasingly popular. To clarify this issue, California-based gastroenterologist Dr. Palaniappan Manickam, commonly known as Dr. Pal, recently provided insights through an engaging Instagram video that evaluates the health impact of everyday sweeteners.

Dr. Pal emphasized that different sweeteners can have varying effects on the body, influencing digestion, insulin response, and overall metabolic health. His rankings serve as a practical guide for individuals aiming to make informed decisions about their sugar intake while promoting gut health.

Sweeteners Rated: From Worst to Best

In his assessment, Dr. Pal placed white sugar at the bottom of the list, assigning it a score of just 1 out of 10. He explained that white sugar is highly refined and leads to significant spikes in blood glucose and insulin levels. Brown sugar received a slightly better rating of 3 out of 10. Although it contains molasses and trace minerals, Dr. Pal noted that its metabolic effects are nearly identical to those of white sugar.

Moderate Choices: Honey and Jaggery

Moving up the scale, honey scored 6.5 out of 10 due to its antioxidant properties and lower glycaemic index compared to white sugar. However, Dr. Pal cautioned that its calorie content is similar, warranting moderation in consumption. Palm jaggery followed with a score of 6 out of 10, praised for its mineral content, including iron, magnesium, calcium, and potassium. Dr. Pal highlighted its environmentally friendly production but stressed the importance of portion control.

On the higher end of the spectrum, Stevia emerged as the top-rated sweetener with an impressive score of 9.5 out of 10. Dr. Pal described it as a plant-based option that does not elevate glucose or insulin levels, although he acknowledged that it may have a mild aftertaste. Monk fruit also performed well with a score of 8.5 out of 10, noted for its zero glycaemic index and lack of insulin spikes. Dr. Pal advised consumers to verify labels to ensure it is not mixed with other sugars.

Caution on Sugar Alcohols

Dr. Pal assigned Erythritol a cautious rating of 5 out of 10. This sugar alcohol, while popular, has been linked to potential long-term health risks. He cited evidence suggesting that prolonged consumption beyond three years may be associated with an increased risk of heart disease, urging viewers to consider how often and how long they use such sweeteners.

As a board-certified gastroenterologist, Dr. Palaniappan Manickam is committed to educating the public about gut health. His engaging approach blends humor, storytelling, and evidence-based insights, making complex nutritional topics accessible. He frequently shares guidance on nutrition, plant-based diets, and lifestyle choices across various platforms, including social media and podcasts.

With growing interest in sugar substitutes, Dr. Pal’s clear evaluations provide a practical starting point for consumers looking to make healthier, gut-friendly choices.