There are so many sugar substitutes, however, not all of them are really good for fatty liver. In this post, my goal is to bring all of the sugar substitutes in one place and provide information on whether they qualify as good fatty liver sugar substitutes or not.
Most of this information is based on my research. The nutrition information is obtained from Nutritionix.
| Name | Carbs (Per 100g) | Good For Fatty Liver? | Comments |
| Brown Sugar | 98g | No | As bad as white sugar. |
| Maple Syrup | 67g | No | Consume at your own risk. |
| Splenda | 0 | No | Not recommended since it is known to be harmful to gut bacteria and other reasons. |
| Honey | 82g | May be | Please take a moment to understand honey better. I recommend using it medicinally rather than as a sugar substitute. |
| Jaggery | 98g | No | As bad as white sugar. |
| Erythritol | 0g | Yes | Zero net carbs (even though it has carbs since they do not digest, essentially 0 net carbs). Try: Anthony’s Confectioner’s Erythritol Whole Earth Erythritol |
| Stevia | 0g | Yes | Possible aftertaste. Try: Vie Naturelle Pure Stevia Microingredients Pure Stevia (Organic) |
| Monkfruit | 0g | Yes | Possible aftertaste. Try: Lakanto Golden Monk Fruit Sweetener Anthony’s Erythritol and Monk Fruit Sweetener Golden |
| Allulose | 0g | Still researching | Heard good things, need to research more. |
Please remember, this post is for people with fatty liver only. If you have diabetes and fatty liver, your options may be more limited and it is a good idea to check with your doctor before starting with any of the recommended fatty liver sugar substitutes.
Conclusion
Hopefully, you can get two things out of this article:
- Hope: If you have a sweet tooth, there are some good options available to you to keep your fatty liver diet under control as far as sugar intake is considered.
- Awareness: A lot of sugar alternatives touted out there, are really not as fatty liver-friendly as people make them be. So be careful and invest in the right ones.
Also, pay special attention to any store-bought item that claims to have one of the recommended sugar alternatives. If the item contains processed food, added sugars, or a large amount of carbs (due to flour for example) – it is best to avoid or seek guidance.
Finally, Fatty Liver sugar substitutes like honey may only be used medicinally rather than using them recreationally. While honey gives some benefits, increased quantities may be extremely bad for your fatty liver.
Other Resources:
Join my Facebook group and ask questions: Reverse Fatty Liver Support Group
Watch NAFLD videos on my youtube channel: How to Reverse Fatty Liver
Join Fatty Liver email list: Sign up
Disclaimer: Please consult with a healthcare professional before making any dietary changes, especially for individuals with diabetes and fatty liver.