Ask the RD | July
Our registered dietitian, Jamie, offers answers to nutrition-related questions our community have submitted over the past month.
The information shared within this blog is meant for informational purposes only and should not be received as medical advice.
If you have a question to submit, please click the button and watch for a response the following month. Before submitting a question, we invite you to visit the main page for Ask the RD and enter a keyword into the search box — your question may already be answered!
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Date sugar, which is simply made from dried and ground dates, is a less processed alternative to white granulated sugar. Date sugar offers a rich, sweet flavor while also providing more fiber, potassium, magnesium, and calcium, and slightly fewer calories as compared to its’ white sugar counterpart. Due to date sugar’s higher fiber content, it has a lower glycemic index and may have digestive and blood sugar benefits.
One consideration to keep in mind is that date sugar does not dissolve or melt, making it a less-than-ideal choice for adding to beverages or food items requiring a melty, caramelized sugar consistency. A simple work around might be to utilize date syrup, which is made from boiled and reduced dates. Though the fiber content is lost, date syrup is a thick, liquid sweetener that dissolves easily into liquids and can be used in both cooking and baking. I would use date sugar at a 1:1 ratio to white sugar, and date syrup at a 1:1 ratio to maple syrup or honey.
Xylitol is a sugar alcohol occurring naturally in many plants, including fruits and vegetables; it is often commercially produced from certain tree barks or other plant fibers. Xylitol is often used as a sugar substitute in food products due to the naturally sweet taste, lower calorie profile, and lower glycemic index. It can be found in chewing gum, candy, peanut butter, gelatin desserts, yogurt, pudding, ice cream, baked goods, and many other “sugar free” foods and beverages. This white crystalline powder can be used in cooking and baking at a 1:1 ratio to white sugar. Some people may experience GI issues such as bloating, gas, and diarrhea with high intakes of sugar alcohols such as xylitol, so use these products in moderation or gradually increase use if your body tolerates it. Also worth mentioning, xylitol is highly toxic to dogs, so please do not share any xylitol-sweetened products with your furry friends!
Previous related Ask the RD posts:
When baking, are there sweetener or non-sugar alternatives you recommend? (December 2023)
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Previous related Ask the RD posts:
What are the health considerations when consuming electrolyte drinks? (May 2025)
Other than water, what are the better beverages for hydration? (June 2024)
Jamie Libera, RD, LD, CCTD, is a clinical dietitian within the Providence health system. She works closely with the heart programs in offering consultations for heart failure patients, cardiac rehab patients, and serves as the nutrition consultant for Basecamp Prevention + Wellness. Jamie offers monthly nutrition-based classes and a monthly heart-healthy recipe as part of Basecamp’s free community programming.