Your morning cup of coffee can make or break you. You already know I’m passionate about mold and mycotoxins in coffee. That’s why I created Danger Coffee. We test every batch for toxins and then add trace minerals to support your energy and hydration levels.
If you’re starting with a clean cup of coffee, don’t ruin it with sweeteners that drain your energy, cause brain fog, throw off your microbiome and sabotage your performance goals.
Let’s break down which sweeteners work with your biology—and which ones wreck it.
The 3 Worst Offenders: What to Avoid
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Sugar (Yes, even the “natural” kind)
Sure, some types of sugar are better than others. But whether you choose organic cane sugar, raw honey, or coconut sugar, you still get a glucose spike, insulin dump, and an energy crash.
Most people are already eating way too much sugar. There’s really no point in adding extra sugar to your diet. Studies link high sugar intake to impaired cognitive function and increased inflammation markers [1][2]. Excess sugar also feeds bad bacteria in your gut [3].
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Agave Nectar
Companies market agave nectar as “natural,” but it’s up to?90% fructose. For reference, high fructose corn syrup is up to 55% fructose. Excess fructose is poison for your liver. Studies show high fructose intake promotes visceral fat gain and fatty liver disease [4]. Just don’t do it.
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Artificial Sweeteners (Aspartame, Sucralose, Saccharin)
Artificial sweeteners might be zero-calorie but they’re?not zero impact. Studies show sucralose can disrupt your gut microbiome and negatively change glucose and insulin levels in healthy people [5]. Aspartame is even worse. Studies show that aspartame damages cell membranes, kills neurons, and increases your risk of getting Alzheimer’s [6]. Not great if you want to live to 180 and beyond with a brain that works.
The Top 3 Biohacker-Approved Sweeteners
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Stevia
Stevia has zero calories and zero glycemic impact. Steviol glycosides are the compounds that make stevia taste sweet. They’re about 250-300 times sweeter than table sugar. Studies show stevia improves insulin sensitivity and reduces blood pressure in people with hypertension [7]. Stevia even has antioxidant properties and can protect cells from free radicals [8]. Make sure you check the ingredients list when you’re buying stevia. Some contain fillers and added sugars. Always choose organic stevia to avoid unnecessary pesticide exposure.
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Monk Fruit (Luo Han Guo)
Monk fruit gets its sweetness from mogrosides, which are non-caloric compounds that don’t raise blood sugar or insulin. In fact, studies show that monk fruit extract can reduce post-meal glucose levels by 10–18%. Like stevia, mogrosides are also anti-inflammatory and have antioxidant properties [9]. Monk fruit is about 250 times sweeter than table sugar, so you only have to add a little to get a lot of sweetness.
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Allulose
Allulose is a rare sugar with real-sugar taste and?positive?metabolic effects. It reduces glucose levels and increases fat oxidation (fat burning). Allulose also increases GLP-1 levels. Yes, similar to how Ozempic works [10]. Allulose has about 70% the sweetness of sugar, so you might need to add a little more to get it right.
Sweeten with Strategy
If you’re upgrading your coffee, don’t downgrade it with junk. Stevia, monk fruit and allulose are delicious alternatives that won’t spike your glucose and won’t break your fast. Choose sweeteners that serve your biology—not sabotage it.
Want to learn more about another cool upgrade for your coffee? Check out this video – https://www.youtube.com/watch?v=K78Y5TAEz_U
- Beilharz JE, Maniam J, Morris MJ. Diet-Induced Cognitive Deficits: The Role of Fat and Sugar, Potential Mechanisms and Nutritional Interventions. Nutrients. 2015 Aug 12;7(8):6719-38. doi: 10.3390/nu7085307. PMID: 26274972; PMCID: PMC4555146.
- Ma X, Nan F, Liang H, Shu P, Fan X, Song X, Hou Y, Zhang D. Excessive intake of sugar: An accomplice of inflammation. Front Immunol. 2022 Aug 31;13:988481. doi: 10.3389/fimmu.2022.988481. PMID: 36119103; PMCID: PMC9471313.
- Satokari R. High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria. Nutrients. 2020 May 8;12(5):1348. doi: 10.3390/nu12051348. PMID: 32397233; PMCID: PMC7284805.
- Yu S, Li C, Ji G, Zhang L. The Contribution of Dietary Fructose to Non-alcoholic Fatty Liver Disease. Front Pharmacol. 2021 Nov 18;12:783393. doi: 10.3389/fphar.2021.783393. PMID: 34867414; PMCID: PMC8637741.
- Méndez-García LA, Bueno-Hernández N, Cid-Soto MA, De León KL, Mendoza-Martínez VM, Espinosa-Flores AJ, Carrero-Aguirre M, Esquivel-Velázquez M, León-Hernández M, Viurcos-Sanabria R, Ruíz-Barranco A, Cota-Arce JM, Álvarez-Lee A, De León-Nava MA, Meléndez G, Escobedo G. Ten-Week Sucralose Consumption Induces Gut Dysbiosis and Altered Glucose and Insulin Levels in Healthy Young Adults. Microorganisms. 2022 Feb 14;10(2):434. doi: 10.3390/microorganisms10020434. PMID: 35208888; PMCID: PMC8880058.
- Czarnecka K, Pilarz A, Rogut A, Maj P, Szyma?ska J, Olejnik ?, Szyma?ski P. Aspartame-True or False? Narrative Review of Safety Analysis of General Use in Products. Nutrients. 2021 Jun 7;13(6):1957. doi: 10.3390/nu13061957. PMID: 34200310; PMCID: PMC8227014.
- Peteliuk V, Rybchuk L, Bayliak M, Storey KB, Lushchak O. Natural sweetener Stevia rebaudiana: Functionalities, health benefits and potential risks. EXCLI J. 2021 Sep 22;20:1412-1430. doi: 10.17179/excli2021-4211. PMID: 34803554; PMCID: PMC8600158.
- Papaefthimiou M, Kontou PI, Bagos PG, Braliou GG. Antioxidant Activity of Leaf Extracts from Stevia rebaudianaBertoni Exerts Attenuating Effect on Diseased Experimental Rats: A Systematic Review and Meta-Analysis. Nutrients. 2023 Jul 26;15(15):3325. doi: 10.3390/nu15153325. PMID: 37571265; PMCID: PMC10420666.
- Kaim U, Labus K. Monk Fruit Extract and Sustainable Health: A PRISMA-Guided Systematic Review of Randomized Controlled Trials. Nutrients. 2025 Apr 24;17(9):1433. doi: 10.3390/nu17091433. PMID: 40362742; PMCID: PMC12073669.
- Tani Y, Tokuda M, Nishimoto N, Yokoi H, Izumori K. Allulose for the attenuation of postprandial blood glucose levels in healthy humans: A systematic review and meta-analysis. PLoS One. 2023 Apr 6;18(4):e0281150. doi: 10.1371/journal.pone.0281150. PMID: 37023000; PMCID: PMC10079081.