Paleo Diet Guidelines for Sugar Substitutes and Natural Sweeteners

An Overview of the Paleo Diet

The paleo diet, also known as the caveman diet, is a nutritional approach focused on eating only foods available during the Paleolithic era. That means foods that could be hunted, fished, or gathered. The diet eliminates grains, dairy, legumes, sugar, and processed foods.

The theory is that the human body is genetically mismatched to modern eating habits. Eating like our hunter-gatherer ancestors may improve health by optimizing nutrition. This means increased intake of fruits, vegetables, lean meats, fish, nuts and healthy fats.

Potential benefits of the paleo diet include weight loss, blood sugar regulation, reduced inflammation and improved heart health. However, critics argue it is too restrictive and unrealistic for modern lifestyles.

Allowed Paleo Foods

Here are the main food groups allowed on the paleo diet:

• Lean meats - grass-fed beef, pork, lamb, game meat, poultry
• Fish and shellfish - salmon, tuna, mackerel, shrimp, lobster, etc.
• Eggs
• Vegetables - leafy greens, broccoli, cauliflower, peppers, onions, etc.
• Fruits - apples, bananas, berries, citrus fruits, etc.
• Nuts and seeds - almonds, walnuts, pumpkin seeds, etc.
• Healthy oils - olive oil, coconut oil, avocado oil

Restricted Paleo Foods

Foods not allowed on the paleo diet include:

• Grains - wheat, rice, oats, corn, barley, etc.
• Legumes - beans, peanuts, peas, lentils, soybeans
• Dairy - milk, cheese, yogurt, ice cream
• Refined sugar
• Highly processed foods and artificial ingredients
• Salt
• Vegetable and seed oils - canola, sunflower, soybean, cottonseed

As you can see, the restrictions significantly limit food options in modern diets. This makes the paleo diet challenging to follow strictly long-term for some people.

Paleo Diet Guidelines on Sugar

One of the biggest adjustments on the paleo diet is eliminating added sugars. Sugar is strictly off-limits, as refined and processed sugars were not available in the Paleolithic era.

This means traditional table sugar (sucrose), high fructose corn syrup, agave nectar, maple syrup, honey and other common sweeteners cannot be used.

However, small amounts of natural sugars from whole fruits and starchy vegetables are permitted. But paleo followers still aim to keep total carbs, even from natural sources, low.

Fruit Sugars on Paleo

Fruit gets the green light on paleo, but it's not an unlimited free pass. While the natural fructose in fruit is allowed, excess intake is discouraged.

Lower sugar fruits are emphasized, such as berries, grapefruit, kiwi, lemons, limes, olives, peaches, pomegranate, and plums. Higher sugar fruits like bananas, grapes, mangos and apples are eaten sparingly in moderation.

Dried fruits are also permitted but in small portions since dehydrating fruit concentrates the sugars.

Starchy Vegetables

Starchy vegetables like sweet potatoes, yams, squash, plantains and cassava contain more digestible carbs and sugars than non-starchy veggies. Therefore they are eaten in moderation on paleo.

When including starchy veggies, paleo followers pay attention to portion sizes. They also balance them out with plenty of low-carb vegetables, protein and healthy fats.

Natural Sweeteners

While artificial sweeteners are off-limits, some minimally processed natural sweeteners can be used sparingly. These include:

• Raw honey - Contains antioxidants, enzymes, vitamins and minerals.
• Maple syrup - Derived from maple tree sap, contains antioxidants and minerals.
• Coconut sugar - Made from coconut palm sap, contains nutrients including iron, zinc, calcium and potassium.
• Monk fruit extract - Made from monk fruit, up to 200x sweeter than sugar but doesn't raise blood sugar.
• Stevia - Extracted from stevia leaf, zero calories and doesn't impact blood sugar.

These less refined sweeteners provide small amounts of nutrition. But they should still be used in moderation, not to replace sugar at equal volumes.

Paleo Substitutes for Common Sugary Foods

Giving up sugar-laden treats and desserts is one of the biggest challenges when starting the paleo diet. But there are natural alternatives to many common sugar-filled foods.

Paleo-Friendly Sweet Snacks

Try these approved paleo sweet treats:

• Fresh fruit - Berries, apple slices, mango chunks, grapefruit segments.
• Dried fruit - Small handful of raisins, dates, apricots or figs.
• Trail mix - Nuts, seeds and unsweetened coconut flakes or chunks.
• Apple chips - Thinly sliced apples baked until crispy.
• Plantain chips - Sliced green plantains fried in coconut oil.
• Dark chocolate - Choose 85% cacao or higher.

Paleo Ice Cream Swaps

For an ice cream fix, try:

• Frozen banana soft serve - Blend frozen banana pieces in a food processor.
• Coconut milk ice cream - Blend full fat coconut milk and paleo sweeteners in an ice cream maker.
• Strawberry sorbet - Purée frozen strawberries with coconut milk and sweetener in a food processor.
• Mango frozen yogurt - Blend frozen mango chunks with unsweetened almond milk and lemon juice.

Paleo Chocolate and Candy

Satisfy chocolate cravings with:

• Dark chocolate with 85% cacao or higher
• Chocolate-dipped strawberries
• Cocoa powder blended into coconut or almond milk
• Chocolate avocado mousse - avocado, cocoa powder, honey and vanilla

For paleo candy, try:

• Dates stuffed with almond butter or walnuts
• Coconut butter cups - coat nuts in coconut butter then dark chocolate
• Hazelnut chocolate fat bombs - mix cacao powder, coconut oil, hazelnuts and vanilla

Paleo Ways to Sweeten Baked Goods

Muffins, pancakes and other baked goods get sweetness from:

• Mashed ripe bananas
• Applesauce or pureed fruit like strawberries
• Raw honey, maple syrup or coconut sugar
• Cinnamon, vanilla, almond extract, etc. for flavor without sugar

Paleo Desserts

Dessert without sugar is possible with these paleo treats:

• Baked apples - Topped with crushed nuts and coconut flakes
• Paleo cookie dough balls - Made from almond flour, coconut oil, vanilla and chocolate chips.
• Chia pudding - Chia seeds soaked in coconut or almond milk

FAQs

What sugars and sweeteners are allowed on the paleo diet?

Small amounts of natural sugars from fruits and some sweeteners like raw honey and maple syrup can be used sparingly. But refined and artificial sweeteners are not paleo-friendly.

What are some good paleo substitutes for sugary desserts and treats?

Try raw fruit, dark chocolate, coconut milk ice cream, date energy balls, baked apples, or chia pudding. Flavor baked goods with mashed bananas or applesauce instead of added sugars.

Can you eat dried fruit on the paleo diet?

Yes, dried fruits are allowed but in moderation since the dehydration process concentrates natural sugars.

What about starchy vegetables and fruits high in sugar like bananas?

Higher sugar fruits and starchy vegetables are permittted but paleo followers aim to balance them out with low carb veggies and protein foods.

Why are added and artificial sweeteners restricted on paleo?

Added sugars like table sugar and high fructose corn syrup did not exist in the Paleolithic era. The paleo diet tries to mimic ancestral eating, so sweeteners are off limits.