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Kratom or what the internet is calling “gas station heroin” is often promoted as a “natural” way to boost energy, ease pain, or relieve anxiety. It’s sold in teas, powders, and capsules at wellness shops, kava bars, gas stations, and online; often right beside herbal supplements and protein powders. 

As a Registered Dietitian, I’ve seen how the word natural can create a false sense of safety. That’s exactly what is happening with kratom: a product that acts on the same brain receptors as opioids, yet it’s largely unregulated and lacks clear safety data. 

It’s important to understand what research says about kratom, including its risks and side effects, as well as what kratom is and why it is a hot topic.

What is Kratom?

Kratom (Mitragyna speciosa) is a tropical plant in the coffee family that grows naturally in Southeast Asia. Traditionally, people in countries like Thailand and Indonesia chewed the leaves or brewed them into tea to help manage pain, boost energy, or improve mood.

Although kratom stems from this region, it has been banned in both Malaysia (1952) and Thailand (1943) because of the danger it poses and is considered as harmful as opiates and amphetamines. Possession of kratom leaves can even result in fines (1).

Products can be concentrated and consumed in higher doses, which increases the risk of dependence and withdrawal. While it may seem harmless because it’s natural, kratom acts on the same brain receptors as opioids, which are addictive.

“Although not an epidemic in its own right, the current trends in kratom use are cause for steadily growing concern, and it is likely to become a significant public issue in the near future if it continues on its current trajectory” (2).

What the Research Says About Kratom

Current research on kratom's active compounds, mitragynine and 7-hydroxymitragynine (7-OH), reveals significant concerns regarding their safety and potential for abuse. 

Mitragynine (MIT), the main alkaloid (a naturally occurring plant compound) in Kratom, acts as an opioid receptor agonist. Meaning it binds to the same brain receptors as opioids and activates them. Animal studies show this can produce effects similar to opioid drugs, like pain relief, sedation, and potential for dependence.

7-OH, a potent metabolite of mitragynine, is reported to be 10x times more potent than morphine, raising alarms about its abuse potential (3).

At this time the FDA has not approved any kratom products due to insufficient evidence and has issued warnings about the risks associated with its use.

Additional research is needed in this area. Current evidence suggests exercising caution with kratom, as we know there are risks but we do not fully understand all the associated risks. However, it does appear that those who started using it in or around 2020 are now reporting many adverse events.

Reported Risks and Side Effects

There are serious risks of taking Kratom. A 2019 study reported that moderate to heavy daily users of kratom (≥ 3 doses per day) commonly have cravings and withdrawal symptoms similar to those of quitting opioids or having opioid withdrawal.

Of kratom users, 43% reported negative adverse events if they abstained for more than 48 hours (4).

Not only are we seeing user-reported issues, but the American poison centres saw an increase in kratom-related calls, from 18 calls in 2011 to 357 in the first 7 months of 2018. 

The US Centers for Disease Control and Prevention also found 91 cases in which kratom was identified as a potential cause of death from July 2016 to December 2017 (4). As of October 2025, there have been six total confirmed overdoses from synthetic kratom and most recently a fatal overdose in LA. 

On many of these products there is a clear warning stating that leaf kratom may be habit-forming and harmful if consumed irresponsibly. And to avoid it if you have a history of substance abuse. That seems to me as if they know these products are dangerous when consumed regularly, yet there is no limit set.

Side Effects of Kratom

The range of side effects even at low doses, is extensive.

Common short-term effects include nausea, dizziness, dry mouth, and constipation; symptoms that can appear quickly after use. More serious risks have also been reported, such as dependence, withdrawal symptoms, and liver toxicity. 

Some users describe withdrawal experiences similar to opioid withdrawal, including irritability, fatigue, and muscle aches. 

Because kratom products are not regulated, there’s also the risk of contamination with heavy metals or bacteria during manufacturing. Case in point, the multistate Salmonella outbreak in 2018 linked to kratom. These combined factors make this an unpredictable and unsafe product.

The FDA has issued strong warnings against the use of kratom products due to reports of serious harm like liver toxicity, seizures, and substance use disorder. They also confirm that no kratom products are legally approved as medicines, dietary supplements, or food additives in the US. 

Initially, what caught my attention about this topic was the number of user reported side effects including addiction that are reported online. I thought addiction to a product you can get at a gas station for $10? Let’s dig into this, and I found story after story.

Real Stories and Warnings from Users

After hearing about this I went on an adventure in Phoenix to see how easy it was to come across kratom. To my surprise, I found it at the first gas station I stopped at.

At the first store, the products were somewhat hidden behind the sales desk. It wasn't very easy to locate them, but I noticed the K and asked the clerk to check it out closely. It was a kratom product marketed as containing 33% more kratom, with 45mg Mitragynine. 

While Mitragynine is not as addictive as 7-OH, it still has potential for addiction. It also says on the packaging in all capital letters that it is not intended for daily use. I asked the clerk what it was, and she told me it was an energy shot. This is additionally problematic if the staff has not been trained on the dangers of kratom. 

Because they were tucked away I couldn’t get a good picture, so I ventured to a second store slightly further into South Phoenix, where I found even more options with 7-OH.

The infamous “Feel Free” products were displayed proudly on the counter. These are advertised as a plant-based and vegan alternative to alcohol. However, each bottle has a warning of the risk of habit-forming behaviors when consumed regularly. 

On the front of the register, there was another brand of bottles. One empty box labeled extra strength, with kratom. Interestingly, this product uses a proprietary blend that doesn’t specify the amounts of ingredients but does list 80mg of mitragynine on the label.

User Experiences with Kratom

Most of the online discussions about Kratom lean negative, with many users sharing experiences of unwanted side effects or difficulty stopping use. The few positive reports often come from individuals who have used Kratom while transitioning off other substances, describing it as a temporary way to manage withdrawal symptoms rather than a long-term solution.

On the Reddit page r/quittingkratom with over 53k followers there are countless anecdotes about experiences with kratom addiction, side effects, and overall negative reviews of kratom use. While Reddit is not a scientific source, it is a place for personal stories about quitting and withdrawing from Kratom. 

Direct *Negative* User Quotes

Here are some quotes that I found on Reddit and from YouTube videos recounting kratom experiences. 

“I'm in detox for kratom extract beverages. I got hooked because I really liked the way it feels. But when I tried to get off it on my own, pure hell set in. The dope sickness is for real. I'm 4 days free and looking forward to being discharged and living clean and sober.”

“Yesterday might have been the first full day off Kratom in years. I was so lethargic and could barely move. I couldn’t get any sleep.”

“For the past 6 months, I’d been taking high doses of kratom daily, around 120g per day. I’d wanted to quit for a long time, but kept postponing it. Then everything changed when I had an epileptic seizure.”

Another study found that doses in excess of 15g may mimic an opioid toxidrome (5). Which sounds like what this user was experiencing.

“One day I was tired and needed energy so I decided to try it [kratom]. It’s been three weeks and I can’t quit. My habit is getting up there pretty high. I just took 80 milligrams to start my day.”

“I've been using kratom extracts, consuming about 1000mg a day for several years. I’ve lost control over my life. The depression is so extreme I can barely handle it. I've  been trying to quit for too many months to count.”

“I am constantly using kratom as a substitute for alcohol and have been in denial that I have a problem since I've fully quit alcohol and I've had 2 seizures since starting this product.”

“I quit cold turkey almost a week ago. The withdrawals suck.”

“I started withdrawing from 7-OH the very day I stopped. I couldn’t sleep, couldn’t eat, couldn’t stop moving like a ******** writhing centipede. It was awful. I’ve never been in so much pain. It was agony.”

User Case Study

I also thought it was worth mentioning the case study of a 38 year old woman’s severe kratom withdrawal after attempting to use kratom in place of suboxone for opioid addiction. She did show classic kratom withdrawal after overdosing on her depression medications. There were many factors in this case study, but it shows that easy access to and misinformation about kratom can be very dangerous.

Safe Alternatives for Kratom

If you’ve considered Kratom for pain, fatigue, or anxiety, there are safer, evidence-based options that can help. Of course, always check with your healthcare provider, especially if you’re taking other medications. 

For chronic pain, approaches like gentle movement, physical therapy, and anti-inflammatory eating patterns including antioxidant-rich foods like fruits and vegetables, may help reduce symptoms without the risk of dependence. 

For fatigue, consistent sleep routines, balanced meals, and hydration make a meaningful difference in energy levels. Also looking into stress and anxiety levels.

If anxiety or stress is the concern, cognitive behavioral therapy, mindfulness, and/or regular exercise have strong research showing improvements. 

Working with a healthcare professional can help personalize these strategies to your needs.

The Bottom Line

Kratom’s marketing often hides a simple truth: it is dangerous. 

With limited research that is not positive, no standardized dosing, and reports of serious and addictive side effects, it’s a product that deserves caution. Honestly, I wouldn’t recommend it at all. 

If you’re looking for ways to manage stress or pain, talk with a healthcare professional who can guide you toward safer, evidence-based options that won’t send you to rehab. 

Creatine is a popular nutrition supplement many may have heard of, and for good reason! Our bodies naturally make creatine, which helps us transfer energy to our muscles and other cells, but there are many foods with creatine in them.

You can find creatine in most animal-based products; however, vegans have options too!

And, I know what you might be asking, isn’t creatine just for athletes? The answer- No! Not only can creatine help build more muscle mass over time, it may be beneficial for more, like our brain health. 

In this post, I’ll highlight the benefits of creatine, how I as a registered dietitian, identify good sources, and when to know when supplementation may be right for you.

What is Creatine?

Creatine is a naturally occurring compound within our bodies. It is made from three essential amino acids (the main building blocks of proteins): arginine, glycine, and methionine. 

These three essential amino acids are combined in our livers, kidneys, and pancreas to produce roughly half of our body’s daily creatine needs. The other half we get through diet or supplementation. 

Creatine from our diets follows a similar path to the creatine created in our bodies. After being processed, it travels via the bloodstream primarily to our skeletal muscles for their use throughout the day. 

Creatine’s main job is to help create a stream of energy into our muscles that helps them flex or contract.

It is also used in other parts of our bodies, like the heart, brain, and other tissues. Studies suggest that creatine supplementation may improve short term memory and reasoning skills for healthy individuals.

Why Creatine Matters for Plant-Based Eaters

Vegans and vegetarians often have reduced creatine stores because they lack as many creatine-rich sources in their diet. 

In a session I attended at our annual Arizona Academy of Nutrition and Dietetics Conference, I discovered that studies show vegans have up to 20% lower creatine levels than omnivores. 

Vegans who are also women may benefit from creatine supplementation to alleviate fatigue and brain fog, especially during menstruation. 

Vegan Sources of Creatine 

While our bodies naturally produce creatine, as vegans you can really only boost your intake in two ways:

Through Food/ Fortified Foods with Creatine

Vegans can increase their body’s ability to make creatine through specific plant based foods that have good amounts of the individual amino acids that help make creatine: arginine, glycine, and methionine. 

Plant-based sources of these precursors include:

• Soybeans, tofu, tempeh
• Seitan
• Beans, peas, and lentils
• Quinoa
• Whole grains with oats, wheat, barley, or rye
• Nuts and seeds
• Plant-based milks high in protein like soy or pea.

Some plant-based protein sources often have different levels of amino acids than others. 

Peanuts, for example, are often high in arginine but can be lower in methionine and can sometimes be referred to as “incomplete” proteins. Eating plant proteins higher in methionine, like cashews during the day can help vegans maintain adequate intakes of all essential amino acids in a 24-hour period. 

Complete proteins are often referred to as proteins that contain all 9 essential amino acids that reach adequate standards for human nutrition. Plant proteins that meet these guidelines include soy products like edamame, tempeh, and tofu, and quinoa.

Research shows that vegans don’t need to combine proteins at each meal as long as they eat all essential amino acids throughout the day. 

Through Supplements

Supplementation can be an easy way to increase your body’s creatine levels. Because creatine is such a popular supplement, it can be found in a number of powders, tablets, pills, liquids, or bars to suit your taste preferences.

Studies indicate creatine supplementation is generally safe for most people; however, you should always speak with a healthcare provider before trying new supplements or diet regimens. 

Who Should Consider a Creatine Supplement?

You may benefit from creatine supplements if you are a(an):

• New Vegan
• Athlete 
• Adults
• Not currently pregnant or breastfeeding

Individuals who have impairments to their liver or kidneys, are diabetic, or are pregnant or breastfeeding may need to speak more in depth with their healthcare providers to help determine their safety risks.

Benefits of Creatine?

There are numerous documented benefits of creatine, including those derived from foods that have creatine and from creatine supplementation. Most studies use some type of creatine supplementation. Here are some of the top benefits. 

• Lean muscle mass over time
• Improved athletic performance
• Better recovery
• Increases cognitive function for older adults
• Reduce dehydration
• Reduce muscle cramps
• Glucose management

How to Take Creatine?

Our bodies make about 1gram a day of creatine, which means we need to eat about 1 gram a day through diet or supplementation. Most studies currently recommend taking 3-5g of creatine a day. 

Some individuals choose to complete a “loading phase” for creatine, where you consume 20-25 grams of creatine spaced throughout the day for 5-7 days before resuming supplementation of 3-5 grams per day. While creatine loading is considered safe, it’s not necessary. 

Smaller doses can lead to the same results with fewer side effects. 

High amounts of creatine do cause some side effects, including:

• Bloating/discomfort
• Upset Stomach
• Increase water retention (temporary)
• Increased blood pressure
• Possible weight gain

In my clinical experience, the best way to use creatine supplements is to consume them alongside a balanced, protein and carbohydrate rich meal. 

Additionally, you should start with lower initial doses and slowly build up tolerance over time to help reduce any uncomfortable side effects. 

Which Creatine to Take?

When looking for the best supplement to take, try to look for options with just creatine on the label. Always check that supplements are third-party tested or NSF certified, such as Optimum, Gnarly, or NOW Foods. 

I recommend ConCret. It’s a highly soluble form of creatine, and all products are 7x more concentrated than the standard creatine monohydrate. 

Creatine vs Creatinine

Creatine and Creatinine sound really similar, but are two different substances. 

Both are compounds created by the body; however, creatine helps give our muscles energy to contract. Creatinine is a waste product generated when creatine is used by our muscles and subsequently filtered out of the body by our kidneys. 

We can use creatinine levels from bloodwork to help measure kidney function, which can help inform healthcare providers of potential problems, like kidney damage or disease.

Last Power Up

Creatine is a compound naturally produced by our bodies, but there are also vegan foods with creatine. It helps our bodies supply energy to our muscles, making them contract during exercise, can improve our endurance and has promises to improve brain health, especially in older adults. 

People commonly use creatine supplements to increase strength, improve their performance, and improve their memory. 

Creatine is safe for most people, however, you still want to speak with your healthcare provider before powering up with creatine. 

Allulose vs Erythritol: Is there a better option? Both are popular lower calorie alternatives to table sugar, but differ in their chemical structures, where you find them, and how your body processes them. 

Now, a major difference between the two is in their chemical structures: Allulose is a low calorie, naturally occurring sugar alternative, while erythritol is a sugar alcohol.

Natural lower-calorie sugars (like allulose and stevia) are found in larger quantities in fruits, vegetables, and grains. They can be extracted and refined for use in foods and beverages. 

Sugar alcohols, like erythritol, also naturally occur in small amounts but can be made in larger quantities by fermenting sugars like fructose and glucose. 

Let’s weigh the pros and cons of each allulose and erythritol.

What is Allulose?

Allulose is a rare but natural sugar found in foods like figs, raisins, and wheat products. Although it occurs naturally in these items, it can be extracted using an enzymatic process similar to those used in making wine or cheese.

Allulose is about 70% as sweet as table sugar, meaning you will need a little more of it to achieve the same sweetness as regular sugar. It is a newer sugar substitute introduced to the U.S. market in 2015. It’s available online and in most stores, including on Amazon.

How Many Calories are in Allulose? 

Allulose has 90% fewer calories than regular table sugar at just 0.2-0.4 per gram.

Is Allulose Good for Diabetes?

Yes, allulose is a good option for those with diabetes. Allulose is not easily metabolized by the body, resulting in little impact on blood sugar and insulin responses. Nearly 70% is excreted through urine within 20 hours, while the remainder is eliminated in stool within 48 hours (1). 

Is Allulose Safe?

Yes, allulose is generally recognized as safe (GRAS) by the FDA.

Allulose is not digested by the body, but it can be fermented by gut bacteria. If you consume allulose in small amounts, you likely won’t experience any issues; however, some individuals have reported gastrointestinal discomfort, such as nausea, diarrhea, or bloating, particularly when consumed in larger quantities. Most people use this sweetener without any side effects.

So, how does Alulose compare to erythritol? Let’s take a closer look. 

What is Erythritol?

Erythritol is a sugar alcohol naturally found in mushrooms, many fruits, and by fermenting corn and yeast. The powders we see in stores are from extractions. Erythritol powder is used in place of sugars for baked goods, candies, and beverages. It’s often found mixed with other sweeteners, like monk fruit.

How Many Calories Are in Erythritol? 

Erythritol is only 60-80% as sweet as sucrose and provides about 0.2 calories per gram. Because our bodies do not metabolize erythritol, it is considered a zero calorie sugar alternative.

Is Erythritol Good for Diabetes?

So you’re watching your blood sugar and have questions like does erythritol have carbs? The answer is no, not really. About 90% of the erythritol we consume is excreted in the urine, meaning it doesn’t have a large impact on blood sugar or insulin. This makes erythritol a good alternative for people with diabetes.

Side Effects of Erythritol

Erythritol, because it is a sugar alcohol, is not digested like normal sugars. Instead, it passes through our gut where it is fermented by the bacteria in our colon. This may cause some GI troubles like gas, bloating, diarrhea, and nausea if you consume too much. 

The acceptable daily intake of erythritol is approximately 37 grams for women and 45 grams for men. To illustrate this in practical terms, 1 teaspoon of pure erythritol weighs about 4 grams. Therefore, the maximum would be 9 teaspoons for women and 11 teaspoons for men.

A possible benefit of sugar alcohols like xylitol and erythritol is dental health improvements. Studies have shown that erythritol can effectively reduce the growth of oral bacteria that cause plaque. This is because the bacteria in our mouths can’t use them for energy.

Common Products with Erythritol 

Some common items that contain erythritol include foods marketed as keto-friendly, like low sugar ice creams (Halo top), sugar free gums (Orbit sugar free gum), chocolates (Hershey’s zero sugar), and other low sugar or sugar free candies.

You can find pure erythritol in most stores or online shops. Erythritol blends will typically be a 1:1 replacement for table sugar or a 2:1 replacement, meaning you would need twice the amount compared to regular table sugar.

So, Is Erythritol Good or Bad For You?

Erythritol is generally considered safe (GRAS) by the FDA. Erythritol is neither good nor bad for you. Like many foods, it is best to consume in moderation. Eating large amounts may cause digestive issues. 

A recent preliminary study has linked erythritol to possibly increased heart attacks and clotting issues. However, the research is still very limited and studies have been small in vitro studies.

Erythritol can be beneficial for those looking to reduce their sugar intake and prevent plaque buildup that can lead to cavities. The best approach varies based on individual lifestyle, health concerns, and personal preferences. 

 Overall Comparison of Allulose vs Erythritol

Allulose and erythritol are not the same, but they offer similar benefits. Both are popular low-calorie sweeteners and are generally recognized as safe (GRAS) by the FDA when consumed in moderation, making them excellent sugar substitutes for those managing diabetes. The key differences lie in their sweetness levels, how our bodies metabolize them, and their potential health benefits.

Allulose is about 70% as sweet as sugar and contains only 0.2-0.4 calories per gram, resulting in a minimal impact on blood sugar levels. It is often used in baked goods because its taste profile is similar to that of table sugar, and it has little to no aftertaste. 

On the other hand, Erythritol is approximately 60-80% as sweet as sugar, with up to 90% being excreted by the body without being metabolized. Many people notice its cooling sensation, and it is commonly found in various sugar-free or zero-sugar ice creams, candies, chocolates, and chewing gums. 

Both allulose and erythritol may cause GI issues when consumed in larger quantities.. 

Overall, allulose and erythritol are helpful for anyone looking to watch their added sugar intake. Your best choice will depend on your taste preferences, what you use it for, and your tolerance to each.

Allulose vs Stevia: Is there a better choice? Both are new, natural, and popular sweeteners used for baking, cooking and as lower calorie sugar substitutes. 

Let's dive into the details! Find out what these two natural sweeteners are, how they taste, and weigh the pros and cons of each so you can choose which sugar substitute, if any is best for you.

What is Allulose?

Allulose is a rare but natural sugar found in foods like figs, raisins, or wheat products. While it occurs naturally in these products, it can be extracted from these foods using an enzymatic process similar to making wine or cheese. Other names for Allulose include D-allulose, D-psicose.

Allulose is approximately 70% as sweet as table sugar, meaning you will need a bit more of it to match the same sweetness as table sugar. It is a newer sugar substitute to the U.S. market, first introduced in 2015. It’s available in most places online and in store, including on Amazon 

How Many Calories are in Allulose? 

Allulose has 90% fewer calories than regular table sugar at just .2-.4 calories per gram.

Is Allulose Good for Diabetes?

Yes, Allulose is a good option for those with diabetes. Allulose is not metabolized easily by the body, which makes it have little effect on your blood sugar and insulin responses. Nearly 70% of it is excreted through urine after 20 hours. The rest is excreted in our stool within 48 hours.

Is Allulose Safe?

Yes, allulose is “generally recognized as safe” by the FDA.

Allulose is not digested by the body but can be fermented by our gut bacteria. If you consume allulose in small amounts, you probably won’t have any issues, but some people have reported GI discomfort, like nausea, diarrhea, or bloating, especially when eaten in larger quantities. Most people use this sweetener without any side effects.

What is Stevia?

Stevia is a popular sugar alternative found on many grocery store shelves today. Stevia products are often combined with other sweeteners, like monk fruit. Commercial stevia products are made by extracting and refining the leaves of the stevia plant.

The stevia plant Stevia rebaudiana is a subgroup of the ragweed family. Extractions of stevia leaves produce a compound called rebaudioside A (Reb-A). Reb-A and similar products are “generally recognized as safe” by the FDA.

Stevia is 200x sweeter than table sugar, meaning you need a lot less of it to get the same sweet taste. Despite the sweetness, there can be a notable licorice taste and a slightly bitter aftertaste that increases the more stevia is in products. 

How Many Calories Are in Stevia? 

Stevia and stevia blends often contain very few calories, usually 0-5 calories per serving, and can be a great option for those of you looking for lower-calorie alternatives.

Is Stevia Good for Diabetes?

Yes! Stevia is a zero-calorie sweetener that does not spike blood sugar. It is a great substitute for those who want to watch their carbohydrates and calories. 

However, you should be aware that common stevia blends have sugars like dextrose or glucose, which contain small amounts of carbohydrates that can impact blood sugar levels. 

While a small amount of added sugar alternatives can be a part of a healthy lifestyle, it’s important to be mindful of how much you are consuming throughout the day and to read the product labels.

Does Stevia Have Erythritol? 

Stevia products are often blended with other alternative sweeteners to make them easier to substitute for granulated sugar in recipes. The most common stevia blends use either erythritol, allulose, or monkfruit, but some will use glucose, dextrose, inulin, or maltodextrin. To find what sugar is blended with stevia, flip the package over to check the list of ingredients.

Erythritol is a sugar alcohol naturally found in mushrooms, many fruits, and by fermenting corn and yeast. It is powdered and used in place of sugar in baked goods, candies, and beverages. It is only 60-80% as sweet as table sugar and provides about 0.2 calories per gram. 

Erythritol may cause some GI troubles (gas, bloating, bowel movements) if you consume too much. The acceptable daily intake for erythritol is about 37 grams for women and 45 grams for men (1).

Side Effects of Stevia

Most experts do not consider purified stevia to cause any major side effects in moderate amounts. The average person would need to consume about 40 packets of tabletop stevia sweeteners a day to reach the current Acceptable Daily Intake. But there are some side effects to consider:   
Stevia may increase insulin secretion and lower blood sugar levels as a result. Several in vitro studies (conducted on animals, not humans) showed increased insulin production from consuming purified stevia extracts. However, more research is needed to see if we see the same effects occur in humans. Individuals with diabetes who are considering using this as a sugar alternative should consult their doctor before trying alternative sweeteners.

Replacing sugar with stevia may also reduce body weight. Because stevia is a low-calorie sweetener, substituting it for sugar may provide minor calorie reductions, making it an appealing option for those looking to lose weight.

Overall Comparison of Allulose vs Stevia

Allulose and stevia are both natural alternative sweeteners, but they aren’t the same. The better choice for you often depends on your tastes, health needs, and preferences. 

The FDA generally recognizes allulose and stevia as safe. Both sugars have very few calories and do not raise blood sugar, making them great options for people with diabetes.

Allulose tastes similar to table sugar but is 70% sweeter. Stevia is 300% sweeter than sugar, which means you need three times less to achieve the same amount of sweetness. However, some people report a bitter or licorice-like aftertaste from stevia that may reduce its usefulness in baking. 

Both should be consumed in moderation as some GI issues have been noted when people eat large amounts of either allulose or stevia.

Which is better hemp seeds vs. chia seeds? Both hemp and chia seeds have fiber, protein, and other good for you nutrients, but there are some key differences. Hemp seeds may beat chia seeds in terms of protein, but chia seeds have more fiber which can aid in better gut health. 

What are hemp seeds?

Hemp seeds, sometimes known as hemp hearts, are small nutty-flavored seeds that are nutrient-packed and commonly used in plant-based eating. If you’re thinking “hemp”... that sounds… what do you say… suspicious? Have no fear. They are a totally legal superfood.

Hemp is part of the Cannabis sativa family (if you’re thinking of marijuana, you would be correct). While hemp and cannabis may share similarities, hemp has been altered and contains little to no psychotropic compounds, aka THC.

Hemp products today must have an established THC level of 0.3% or less. They aren’t approved for commercial grocery purchases if they are higher than that. The FDA does not consider hemp a controlled substance (1).

Are hemp seeds healthy?

Hemp seeds are packed with heart-healthy nutrition, including polyunsaturated fatty acids, and are also a plant-based source of omega-3s. Additionally, hemp seeds are a source of iron, niacin (B3), and magnesium. 

If you’re looking to boost your protein intake, hemp seeds are a great choice. While they shouldn’t be your sole source of protein, they greatly boost your daily protein, adding around 6 grams per two tablespoon serving. 

Hemp seeds also have several antioxidants, which help fight free radicals (compounds in our bodies that can damage our cells) and may lower the risk for chronic illnesses and inflammation. 
Need an easy recipe idea for using hemp seeds? Try my Beet and Kale Salad with Nutty Hemp Crumble.

Do hemp seeds go bad?

Yes, hemp seeds can go bad. Because of their high fatty acid profile, hemp seeds are at high risk of going rancid. This usually happens when hemp seeds are exposed to air for long periods of time. 

It’s best to keep hemp seeds in an airtight container away from light or to store them in the refrigerator to extend their shelf life. 

Where to find hemp seeds in grocery stores?

Hemp seeds are available in most grocery store aisles these days, right alongside other seeds, like chia and flax, usually near the baking aisle or sometimes in the aisle with olis.

Are hemp seeds substitutes for chia seeds?

Both hemp and chia seeds have a mild, nutty flavor that can be used in various dishes. Add hemp or chia seeds to oatmeal or salads, or blend in smoothies to boost healthy fats, protein, and fiber. 

Hemp seeds are better when combined with liquids and hold their shape. Chia seeds, however, can absorb up to 15 times their weight in water and don’t do as well unless blended in wet environments.

What are chia seeds?

 You may remember them from the 1980s and 1990s commercials when the “ch-ch-ch-chia” jingle played in every household with cable TV. 

Who would have thought those sprouting hair plant pets would become a “superfood” years later? Chia seeds have versatility, making them easy to use and adding a little bit more nutrients to meals like smoothies or oatmeal.

Read more about chia seeds in this previous blog post, "Do Chia Seeds Expire"

Are chia seeds healthy?

Chia seeds are a tiny but mighty addition to your diet, offering a boost of nutrients. They’re heart-healthy and include omega-3 fatty acids, iron, niacin (B3), and a plant-based protein boost. 

One serving of chia seeds can be almost 30% of the average American’s daily fiber intake (25g for women, 38g for men).
Want to make a nutritious recipe with chia seeds? Try my  Very Berry Vanilla Overnight Oats or 5 Ingredient Vanilla Almond Granola.

Where to find chia seeds in grocery stores? 

Like hemp seeds, chia seeds are available at most stores. Likely, you will find them both right next to each other in the grocery near the other seeds or oils.

Similarities and Differences with Hemp Seeds vs Chia Seeds 

Both hemp and chia seeds provide a good boost of nutrients to any dish but differ in a few ways. Here is the overall breakdown of hemp seeds vs chia seeds. 

It's often advertised that hemp and chia seeds have heart-healthy Omega-3 fatty acids, which can help reduce inflammation and risks of chronic disease.

This is true, but hemp seeds are higher in healthy fats than chia seeds. Hemp seeds also have more protein, zinc, and magnesium per serving. Chia seeds are lower in calories but have higher fiber, niacin, and calcium.

Hemp and chia seeds have one thing in common: they both have the same amount of iron.

Overall Thoughts on Hemp Seed vs Chia Seeds

Overall, it depends on what you want to use seeds for. Are you looking for more fiber, more protein, calcium? What nutrients could your diet need more of? Answering those questions can help determine which seeds to pick more often.

Of course, it’s also important to have variety in your diet and there is no harm in using both of the seeds in conjunction or at different times for different applications. 

#guttok and #guthealth have been trending all year long, but let’s be honest: the world of our guts is more complicated than a green powdered drink can solve. Eating foods that are beneficial to the gut and supporting them with probiotics may lead to a healthier tummy. This post will highlight the best probiotics for vegans because, to our surprise (or no surprise at all), not all probiotic products are vegan. 

What are probiotics?

Probiotics, more often called “good bacteria,” are a hot topic, and the word floats around online, on social media, and even on the packaging of some of your favorite products. But what exactly are they, and why are they so darn popular?

The best way to explain probiotics is to look at them like live microorganisms, usually bacteria, that can have health benefits for our body, says gut health expert dietitian Amanda Sauceda. She shares that these little bacteria can impact not only our gut health but also our immune system and even our mood.

With the increase in awareness around our guts' impact on overall health, probiotic-rich foods and supplements are becoming a go-to for people wanting to better their health. However, if you’re curious about probiotics but aren’t sure where to start, consult your healthcare provider and then use this as a guide in finding the best probiotic for vegans, if you’re vegan. 

Are probitoics vegan?

Probiotics, the microorganisms or bacteria, are vegan as they are bacteria and not animals or plants. However, in most cases, the probiotics need a vessel to be delivered, which is sometimes not a vegan product.

A wide variety of probiotics are grown using a dairy-based medium like milk or when making them not vegan. While the end product may not have large traces of dairy, it is made using a dairy-based product, thus making it not vegan. 

Watch out for probiotics that contain dairy (it will say "contains dairy" under the nutrition facts)

Another common non-vegan ingredient is seen when probiotics are encapsulated and made from gelatin. The ones listed below are the best probiotics for vegans that have none of these non-vegan ingredients. 

What can probiotics help with?

Probiotics may help with more than just gut health. “Probiotics could be helpful with a variety of concerns like antibiotic-associated diarrhea, your immune system, mastitis, and even mood.” Says Sauceda.  

Let’s look at how they [probitoics] can help with these different concerns. 

Digestion 

A healthy gut microbiome is essential for digestion, nutrient absorption, and overall well-being. Probiotics help with digestion by replenishing beneficial bacteria, which factors like poor diet, stress, or antibiotics can disrupt.

"Good gut bacteria" help break down foods, making vitamins and minerals more readily available. They also help protect against harmful pathogens and play a vital role in improving the gut lining. 

Immune System 

The gut is a central hub for immunity because most of your immune cells live there. Having a balanced gut microbiome helps enhance our body’s natural defense system. 

Probiotics help the gut barrier prevent harmful substances from entering the bloodstream. They may also stimulate the production of natural antibodies and encourage immune cells. Certain strains, like Lactobacillus and Bifidobacterium, have been well-studied for their immune-supportive properties.

Possible Mood Improvement

Probiotics can positively influence mood by supporting the gut-brain axis—a communication network linking the gut and brain. The gut produces neurotransmitters like serotonin and dopamine, which are key to regulating mood and emotions.

An imbalanced gut microbiome, caused by stress, poor diet, illness or other factors, may lead to inflammation and disruptions of neurotransmitter production. Probiotics work by helping to restore this balance, reducing inflammation, and promoting a healthy environment for good mood transmitters. 

Research shows that certain probiotic strains, such as Lactobacillus and Bifidobacterium, may have mood-boosting effects by lowering cortisol levels (a stress hormone) and enhancing overall emotional well-being. They also help regulate the vagus nerve, which connects the gut and brain, further influencing mental health (1).

List of Vegan Probiotic Foods 

Not only can probiotics be found in supplements, but they can also be found in many foods. When shopping for dairy alternatives that are probiotic-rich, make sure to read the label to ensure the product is vegan and does have probiotics added.

Incorporating more gut-healthy foods into your diet can be a good place to start with a food-first approach. “I think fermented foods are a better place to start for most people when they want to take a probiotic for general good health” Sauceda shares. 

Examples of vegan probiotic foods include; 

• Kimchi 
• Non-dairy yogurt (like Forager or Kite Hill)
• Sauerkraut 

Sauceda also shares that it is important to note that even though fermented foods don’t always qualify as a probiotic food they still have health benefits like increased digestibility and increased availability of nutrients (2). 

Fermented foods may lose the beneficial cultures if the product is pasteurized, baked, or smoked. 

If you’ve already added probiotic-rich foods and want to try a probiotics supplement, first chat with your healthcare team. In the next part of the post, you’ll get the down low on how to pick the best probiotics for vegans.

Anatomy of a Probiotic Label 

Reading a probiotic label can be overwhelming. Each bottle has its own code of probiotic abbreviations. Let’s break down what all those airport-looking codes mean and how they can guide you in picking the right probiotic for you. 

Colony Forming Units (CFU): This tells you how many active and live microorganisms are in each dose. Avoid choosing products that label the CFU “at the time of manufacturing”. This does not account for the decrease that occurs while being stored. 

How to Store: For probiotics to work, they have to be alive. Some probiotics are stored in the fridge, and some are shelf-stable. Check the packaging to ensure you are storing yours correctly. 

Genus + Species: Each probiotic should have its genus and species, for example; Lactobacillus is the genus, acidophilus is the species.

Strain: A probiotic may have different strains within the same species, but they have different benefits. The number of strains doesn’t always mean the product is better than a single strain. It mostly depends on the type of strain and what the evidence has found to be beneficial for (3). 

Putting that all together, there are the best probiotics for vegans listed in no particular order.

7 Best Probiotics for Vegans 

Because every person is different, products aren’t the same for everyone. Some might find benefits from probiotic-rich foods, while others find probiotic supplements to work best. 

There’s a little decoding to do when choosing a probiotic: “You have to work backward a bit when deciding which probiotic to take.” Sauceda says, “First, want to identify the main reason you’re looking to take one. This is because you want to match the health benefit to a probiotic strain that has been researched to help with that concern.”  

It’s recommended to try a probiotic for at least 30 days; if you don’t see any benefit, it might not be the right one. The most effective dose for probiotics are from 100 million to 50 billion or more colony forming units (CFU)/dose. Still, it can vary based on the reason for using the probiotics (4). 

Future Kind

Future Kind has products that are 100% vegan and cruelty-free, including their vegan probiotics with 30 billion CFUs from strains that can help with gut health like gas, and bloating. These strains may also offer support to the immune system.  

They offer a full report of their third-party testing in the product description on their website and offer carbon-neutral shipping and eco-friendly packaging.  

Shop Future Kind*

Garden of Life

Garden of Life OnceDaily probiotics are a great, cost-friendly choice. This probiotic is shelf-stable and has 14 Strains and 30 billion strains that have been shown to help with digestive and immune health. 

This probiotic is also NSF certified– meaning it is high quality. It is also soy-free for those who need to avoid soy.

Shop Garden of Life

ResBiotic

The resB Lung support probiotic has made it’s way to more and more consumers as our collective care or concern for our respiratory health has increased after the COVID-19 pandemic.

These strains have 30 billion CFUs and are studied to help support respiratory function while also aiding in gut and immune health.

Resbitoic has an HSA/FSA program if your insurance offers those benefits.

Shop res*

Culturelle 

The Culturelle Daily Digestive Health probiotic has 10 billion CFUs of Lactobacillus rhamnosus GG which has been shown to help with CDIF, IBD-P, and traveler's diarrhea prevention. It may also help support immune function. 

While it has probiotics, it also provides 200mg of prebiotics from inulin– or chicory root fiber extract. 

Shop Culturelle*

Now Foods 

The Women’s probiotic from Now Foods can be called “old trusty.” It’s from a reputable and trusted brand that verifies the strains in each probiotic product. This product has 20 billion CFUs from L. rhamnosus HN001 and L. acidophilus La-14. 

These strains have been studied to help not only reduce gas and bloating but also to maintain a healthy vaginal pH level.

Shop Now

GoodBelly

You may have had their fun probiotic shots with the smiley face on them, and lucky for us, they aren’t only fun to drink they have probiotic strains that are best used for antibiotic-associated diarrhea, Clostridium difficile (CDiff) associated diarrhea and irritable bowel syndrome (IBS). 

The GoodBelly probiotic shots and drinks are refrigerated products and must stay cold to keep the good gut bacteria alive. Not only do their probiotic drinks give these benefits, but the shelf-stable capsules do as well.  

Shop GoodBelly

MaryRuth Organics

Mary Ruth, who feels like the mom to all vegans has a wide line of supplement products, but the Women's 40+ precision probiotic in liquid drops has been shown to have strains that help specifically with IBS. It offers 3 Billion CFU and is made with 100% vegan ingredients.

Shop MaryRuth*

Wrapping It Up

All in all, probiotics can work wonders for your gut health, immune system, and even other bodily systems, such as your respiratory tract. You can find them in some foods, and in some of these, they are listed as the best probiotics for vegans.

The dose isn’t the biggest piece of the puzzle, but instead the strain and what you are taking the probiotic for. 

Of course, before making any changes speak with your doctor or your health provider. While I am a dietitian, I am not your dietitian :).

Allulose vs. Monk fruit: Both sweeteners can be used as sugar alternatives for baking and cooking, but is one better than the other? Both sweeteners are natural, lower calorie, heat-stable sweeteners that are rising in popularity as sugar substitutes.

Let’s talk about what these two sweeteners are, how they taste, and weigh the pros and cons of both so you can make an informed decision on which one, if either you'd like to use.

What is Allulose?

Allulose is a sugar found in small amounts in raisins, figs, other fruits, vegetables, and some grains. While it occurs naturally in these products, it is extracted from them using an enzymatic process similar to making wine or cheese. This gives us allulose in powder or liquid form.   

Allulose is a newer sugar substitute to the US market, first introduced in 2015. It’s become so popular and readily available that you can even find it on Amazon.

What does Allulose taste like?

Allulose has a similar taste as white sugar but provides fewer overall calories. It can easily be substituted for white sugar in baked goods.

How Many Calories are in Allulose? 

Allulose has 0.2-0.4 calories per gram, making it a good alternative for those of you looking for sugar alternatives. However, allulose is only about 70% as sweet as regular sugar, so you might feel like you need more of it to get the same level of sweetness as regular table sugar.

Is Allulose Good for Diabetes?

Allulose does not appear to affect blood glucose levels because the body does not easily metabolize it. Nearly 70% is excreted through urine after around 24 hours. The other percent is excreted in our stool within 48 hours (1).

This makes allulose a good option for people living with diabetes who are looking for lower-calorie alternatives. However, more studies are needed to evaluate long-term impacts.

Those who take insulin should be aware that allulose may or may not be included in the total sugars or added sugars sections. Because of this nutrition labeling oddity, you may need to speak to your doctor or registered dietitian about adjusting the amount of insulin you need if you choose to use allulose as a substitute.

Is Allulose Safe?

Yes, Allulose is generally recognized as safe (GRAS) by the FDA. GRAS is a designation by the FDA for food additives that are considered safe for their intended use based on scientific evidence or a long history of common use in food. For artificial sweeteners, GRAS status means that experts have determined these substances are unlikely to cause harm when used as intended (2).

You may encounter some gut distress like gas, bloating, or nausea when consuming larger amounts of allulose, but many people use this sweetener without reporting any side effects.

As mentioned above, allulose is newer to the market and still needs more long-term evaluation. 

What is Monkfruit?

Monk fruit sweetener is a ground powder that comes from extracting and drying the juice from the Monkfruit, also known as luo han guo. It was originally grown in Asia and has gained popularity in the Western market because of its natural sweetness and zero-calorie claim.

Monkfruit is similar to stevia extract-  it’s a natural sweetener that comes from a plant. The sweetener is about 100-250% sweeter than white sugar, meaning you need to use less of it to achieve the same level of sweetness in your recipes.

What does Monkfruit Taste Like? 

Monkfruit typically has a more fruity caramel taste than white sugar. Some people may be more sensitive to the bitter aftertaste that monk fruit can produce, especially when used in larger quantities.

How Many Calories are in Monkfruit? 

Monkfruit, by itself is a zero-calorie sweetener. Some companies choose to create monk fruit sweetener blends with products like allulose or sugar alcohols that can decrease its bitter aftertaste. 

Keep in mind blends may contain ingredients that can increase carbohydrate counts if you need to keep track of blood sugar management.

Is Monkfruit Good for Diabetes?

Monk fruit sweetener does not appear to impact blood sugars, making it a good option for people with diabetes. But don’t assume all monk fruit products are free from added sugars or other ingredients like dairy, grains, fruits, vegetables, juices, etc, that can impact carbohydrate intake or that aren’t vegan. Always read your labels!

Is Monkfruit Safe?

Monkfruit does not appear to cause common short-term side effects of other zero-calorie sweeteners (Equal or Splenda), like gas or bloating.

Monkfruit is generally recognized as safe (GRAS)” by the Food and Drug Administration (FDA) for everyone, including pregnant women and children when consumed in small amounts. 

Remember that monkfruit is a relatively new sugar alternative for Western science, so more long-term research is needed (3).

Which one is better for baking, Allulose vs Monkfruit?

Both Monkfruit and Allulose can be used as replacers for baked goods. 

Monkfruit is 100-250% sweeter than table sugar, so it’s best to start with ½ of the amount of sugar and adjust based on your preference, or use a monkfruit blend and follow the instructions on the packaging. Some brands may even have baking guides to help you determine what substitution amounts you need.

Allulose is 70% as sweet as sugar, so you may need to increase the amount you use based on taste preferences. Allulose may also brown faster than regular sugar. Lowering the baking temperatures or time can reduce too much browning.

• Splenda Allulose baking guide
• Splenda Monkfruit baking guide
• Lakanto Monkfruit baking guide

Overall Comparison of Allulose vs Monkfruit 

Allulose and Monkfruit are similar products, but they aren’t the same. Is there a better choice? It honestly comes down to your personal taste, health needs, and preferences.

Both options are great alternatives when you’re looking for low-calorie natural sweeteners. They can be used in baked goods, and unlike other natural sugar sweeteners, like coconut sugar or maple syrup, monkfruit and allulose won’t impact your blood sugar levels. 

Like these natural sugar sweeteners, you’ll likely find monkfruit sweetener and allulose at your local retail grocer.

Both sugar alternatives are safe to consume in small amounts. While allulose reports some GI side effects in larger amounts, those who consume monkfruit do not seem to report the same effects. However, in larger quantities, monkfruit can often have a bitter aftertaste that people don’t enjoy. Still, it is 100-250% sweeter than regular sugar, so less is needed to get the same level of sweetness.

This post is sponsored by the International Plant Sterols and Stanols Association (IPSSA). All opinions and thoughts expressed in this article are my own. I only partner with products and services that I believe will benefit my readers; that’s you! 🙂.

Let’s talk about heart health today, a hot topic, especially when it comes to why more and more people are eating plant-based foods. For a good reason: cardiovascular disease is no joke and is a leading cause of death worldwide. However, plant sterols just might help.

One of the best dietary changes to improve heart health is to eat less animal-based foods and more plant-based foods. A balanced diet with plenty of fruits, veggies, whole grains, nuts, seeds, and healthy fats is important for overall health.

Plant sterols are a popular “European Secret” used to improve cholesterol levels naturally in the UK, and lucky for us in the United States, they are making their way here.

What are Plant Sterols and Stanols?

First things first, what exactly are plant sterols and stanols? If we break the name down word by word, plant means coming from a plant-based source, while sterols and stanols mean fats.

These fat-like substances act similarly to cholesterol but aren’t absorbed like cholesterol. Instead, since they aren’t absorbed, they can help improve cholesterol levels by reducing the overall uptake in our intestines.

What is Cholesterol?

Cholesterol is a waxy substance found in our bodies. In small amounts, it plays an essential role in how we function by building cell membranes, making hormones, and helping produce vitamin D.

There are two main types of cholesterol;

1. High-density lipoproteins (HDL), also known as “good cholesterol.”
2. Low-density lipoprotein (LDL), also known as “bad cholesterol.”

Having high LDL cholesterol levels is a huge risk factor for developing cardiovascular disease, which encompasses conditions like heart attack, stroke, heart disease, heart failure, and arrhythmia, to name a few. Other risk factors for cardiovascular disease include hypertension and atherosclerosis.

According to the World Health Organization, cardiovascular disease is responsible for a third of deaths across the world. Heart health is a topic that affects us all, if not with ourselves then with someone we know.

By eating more plant-based foods and swapping items like butter for plant sterol margarine, drastic changes can be made to heart health, especially LDL cholesterol levels. Food is powerful and can either positively or negatively impact cholesterol levels.

Is Cholesterol Found in Plants?

No, cholesterol isn’t found in 100% plant based foods. It only comes from animal-based sources like meat, dairy, and cheese. Some plant sterol margarines contain dairy, so they can contain cholesterol. Check those labels for a 100% dairy free version if you’re vegan.

Fun fact: since humans are animals we make cholesterol too!

Foods with Plant Sterols

Plant sterols are found in everyday plant-based products like vegetable oils, nuts, plant-based oil spreads, soybeans, rapeseed, and sunflower seeds. They can also be extracted from grains, nuts, and marine algae.

You can most commonly find them in fortified margarine-type spreads or supplements, but some foods contain plant sterols.

Getting the recommended amount of plant sterols from naturally occurring sources can be a bit challenging. Using supplements and fortified products can be helpful in getting enough.

Margarine with Plant Sterols

Across the world, plant sterols predominantly come from cereals and vegetable oils. Likely, you’ve even seen these in the grocery store, especially if you’re vegan. If you’ve been looking for a vegan butter replacement, you’ve likely seen a margarine with plant sterols. Examples include options like Smart Balance.

Compared to butter or lard, margarine is almost always lower in saturated fat and cholesterol and has better benefits than its animal-based counterpart. 

Plant Sterols Benefits

One of the main benefits of plant sterols is their ability to lower “bad” LDL cholesterol. These benefits have been studied for years and implemented in Europe to lower cholesterol.

Both the Journal of Medicinal Food and Atherosclerosis concluded that combining 2g of plant sterols per day can produce a 10% reduction in LDL-C even when combined with statin medication therapy (1,2).

Plus, they are widely available and are a cost-effective option for lowering LDL cholesterol.

How Many Plant Sterols Do I Need Per Day?

The Mayo Clinic found that plant sterols, when used in conjunction with statin medication doses of 2-3 g per day, helped lower LDL cholesterol by 10% in 3-4 weeks (3). For general heart health, the FDA in the United States has recommended 2 grams of plant sterols per day in its authorized heart health claim.

If you have concerns about your heart health and want to make changes, be sure to speak to your doctor and registered dietitian before making any changes.

Are Plant Sterols Safe?

Plant sterols are safe and are recognized by many major health organizations worldwide, including the American Heart Association, Health Canada, the European Food Safety Authority, and the World Health Organization.

As outlined above, they come from natural everyday sources like oils, nuts, seeds, fortified foods, and supplements. Over 140+ clinical trials have shown their ability to improve heart health to further their safety.

Additionally, the FDA has an established health claim for them here in the United States and has specific requirements for what can be called a plant sterol to ensure safety.

Final Thoughts

Overall, plant sterols are part of a healthy diet and can significantly help reduce the risk of cardiovascular disease from their ability to lower LDL cholesterol levels. With the number of studies and popularity overseas, plant sterols will soon improve heart health here in the United States, too.

Have you heard of plant sterols before? Let me know in the comments below!