OPTAVIA approved sweeteners are natural and low-calorie alternatives used in OPTAVIA Fuelings, snacks, and meals. These include honey, erythritol, stevia, and monk fruit extract. Artificial sweeteners like aspartame and saccharin are excluded. The primary purpose of OPTAVIA approved sweeteners is to offer a better-tolerated and more nutritious alternative for individuals following the OPTAVIA program. These sweeteners help maintain a low-calorie and sugar-free lifestyle while allowing for some sweetness in the diet.
OPTAVIA approved sweeteners are better tolerated than sugar alcohols like maltitol, reducing gastrointestinal disturbances. They offer a more nutritious alternative to artificial sweeteners, contributing to overall health. Additionally, the blend of natural and low-calorie sweeteners caters to various taste preferences, enhancing the enjoyment of OPTAVIA Fuelings. However, the range of OPTAVIA approved sweeteners may seem limited to some individuals compared to other diets. Natural sweeteners like honey and monk fruit extract can be more expensive than traditional sugar and artificial sweeteners. Furthermore, certain sweeteners may not be readily available in all regions, making it challenging for some users to adhere to the guidelines.
OPTAVIA approved sweeteners can be found in most grocery stores, health food stores, and online retailers. Check labels for ingredients like stevia, erythritol, honey, and monk fruit extract to ensure they align with OPTAVIA guidelines. For comprehensive guidance and support, including choosing appropriate sweeteners, consider working with an Optimal Weight Plan coach. They can help you navigate the OPTAVIA 5 and 1 plan and provide expert advice on all aspects of the OPTAVIA program.
These are the 8 OPTAVIA-friendly sweeteners.
- Nature Nate's 100% Pure Raw and Unfiltered Honey
- Manuka Health's Honey
- Happy Belly Clover Honey
- Splenda Naturals
- Lakanto Classic Monk Fruit Sweetener with Erythritol
- Great Value Organic Coconut Sugar
- Health Garden Sweetener
- Walden Farms Maple Syrup
1. Nature Nate's 100% Pure Raw and Unfiltered Honey
Nature Nate's honey is sourced from bees that pollinate a variety of flowers, which gives the honey a unique flavor and a range of health benefits. This honey is unpasteurized, which means that it retains all of its natural enzymes, vitamins, and minerals. It is available in a variety of sizes and formats, including squeeze bottles, jars, honeycombs, and honey sticks. One tablespoon of Nature Nate's honey contains 50 calories, 10 grams of sugar, and 12 grams of carbs. We recommend buying the 32 oz bottle at Walmart for around $14.26, or the 16 fl oz for $8.97.
2. Manuka Health's Honey
Manuka Health produces high-quality, pure manuka honey from bees that pollinate the Manuka bush in New Zealand and Australia. Manuka honey is rich in vitamins and minerals, and it also contains the beneficial compound methylglyoxal (MGO). According to an article review published in the Current Drug Metabolism Journal, "not only does Manuka honey stop bacteria from growing, but it also helps wounds heal and makes new tissue." For a 17.6 oz bottle, which contains around 33 servings, you need to spend around $35.98 at Walmart. Other companies like Comvita or Wedderspoon also manufacture Manuka Honey and are generally less expensive.
3. Happy Belly Clover Honey
Clover honey is made from the nectar of clover flowers and is known for its sweet, mild flavor. It is a popular choice among honey lovers because of its versatility and wide availability. Like all types of honey, it is a natural source of antioxidants and has been shown to have antibacterial and antiviral properties. Happy Belly Clover Honey in a 16 oz bottle is available on Amazon for around $7.04.
4. Splenda Naturals
Splenda Naturals is made from naturally-sourced ingredients and has a clean, sugar-like taste. It is an ideal companion for long-term recipes or daily coffee rituals, as it has a long shelf life that ensures its freshness. For a container with 140 servings, you pay less than $10 at Walmart. One serving of Splenda Naturals contains 2 grams of carbs and 0 calories.
5. Lakanto Classic Monk Fruit Sweetener with Erythritol
Lakanto Monk Fruit is a calorie-free OPTAVIA-approved sweetener. According to a randomized controlled trial published in the International Journal of Obesity, "drinking calorie-free beverages that are sweetened with monk fruit has very little impact on how much energy you consume in a day, or on your blood sugar and insulin levels after eating, compared to drinking a sucrose-sweetened beverage." Although monk fruit sweeteners have been shown to have more advantages compared to other ingredients, the Lakanto brand contains more erythritol than monk fruit. The Lakanto liquid monk fruit sweetener costs around $11.99 and includes 282 servings.
6. Great Value Organic Coconut Sugar
Coconut sugar is a more natural and less processed option compared to refined white sugar. It has a delicious, caramel-like flavor and provides a light, sweet and nutty taste. Great Value Organic Coconut Sugar is available at Walmart for under $10. One package contains 90 servings.
7. Health Garden Sweetener
Health Garden Sweetener Erythritol is a sugar substitute that has gained popularity in recent years for its sweet taste and low-calorie content. It is sugar-free, calorie-free, and has the lowest glycemic index (GI) values. Erythritol is commonly used in most OPTAVIA Fuelings. Health Garden Sweetener Erythritol costs around $10.99 for 16 oz, which contains 75 servings.
8. Walden Farms Maple Syrup
Walden Farms Maple Syrup is a low-calorie syrup that is a great option for those looking to enjoy the sweet taste they crave without all the extra calories. Although there are a variety of sweeteners and flavors to choose from, Walden Farms Maple Syrup is a reliable go-to for OPTAVIA followers. One serving contains 0 calories.
What Types of Sweeteners Can You Include on OPTAVIA?
You can use any naturally derived sweeteners on the OPTAVIA diet food list that provide a sweet taste without unwanted additives or calories, provided they are FDA-approved. These include stevia, monk fruit extract, erythritol, and xylitol.
- Stevia: Approved by OPTAVIA, stevia is a natural sweetener derived from the stevia plant. It is much sweeter than sugar but contains zero calories. Stevia does not raise blood sugar levels, making it suitable for people with diabetes. However, some people find it has a bitter aftertaste.
- Monk Fruit Extract: An OPTAVIA-approved sweetener derived from a small fruit native to Southeast Asia, also known as luo han guo. It does not raise blood sugar levels and is generally well-tolerated, though consuming large amounts can cause digestive issues in some people.
- Erythritol: Approved by OPTAVIA, erythritol is a sugar alcohol naturally found in some fruits and vegetables. It has a sweetness similar to sugar but with fewer calories. While erythritol is on the FDA's list of "Generally Recognized as Safe" foods, recent research has linked its consumption to an increased risk of serious health issues, so moderation is advised.
- Xylitol: Another OPTAVIA-approved sugar alcohol found in many fruits and vegetables. It has a similar sweetness to sugar and does not raise blood sugar levels, potentially even promoting dental health. However, it can cause digestive problems in some people and is toxic to dogs.
What Sweeteners Are Not Allowed on OPTAVIA?
Some of the sweeteners that are not allowed on OPTAVIA include sucralose (Splenda Original), aspartame (NutraSweet, Equal, or NatraTaste Blue), acesulfame potassium (Sunett, Sweet N Safe, or Sweet One), and combination sweeteners (Sweet'n Low or Crystal Light).
According to a study published in the PLOS Medicine Journal in March 2022, artificial sweeteners like aspartame and acesulfame-K may increase the risk of cancer. These findings have raised concerns about the use of these sweeteners and prompted re-evaluation by food safety authorities around the world. In addition, some people experience an unpleasant metallic or licorice-like aftertaste from artificial sweeteners, though this can be subjective. If you prefer to avoid artificial sweeteners altogether, natural options like stevia or monk fruit extract are generally well-tolerated alternatives.
Can I Have Splenda on OPTAVIA?
Splenda Naturals, made from stevia and erythritol, can be used on OPTAVIA. However, Splenda Original, which contains sucralose, is not recommended despite being FDA-approved. This is due to potential concerns about its impact on sugar metabolism, particularly in obese individuals. OPTAVIA encourages the use of natural sweeteners like stevia, monk fruit, and xylitol for their health benefits and lower glycemic index.
| Sweetener | Calories per serving | Glycemic Index |
|---|---|---|
| Splenda | 0 | 0 |
| Stevia | 0 | 0 |
| Monk Fruit | 0 | 0 |
| Xylitol | 10 | 7 |
Your OPTAVIA coach can help you understand which sweeteners are approved for the program. They can recommend specific OPTAVIA-approved sweeteners for optimal results and provide guidance on incorporating them into your meal plan. Your coach can also help you find recipes, offer tips on reading food labels, and explain the difference between natural and artificial sweeteners in the context of OPTAVIA. If you prefer to avoid sweeteners altogether, your coach can suggest alternatives and help you track your intake to ensure it aligns with OPTAVIA guidelines.
