AIP Isn’t Sugar Free

AIP, also known as the Paleo Autoimmune Protocol or AIP, is a diet and lifestyle designed for reducing inflammation in the body to mitigate the symptoms of autoimmune disease.

The elimination phase of the AIP as defined by Dr Sarah Ballantyne, PhD is also a powerful stepping stone towards deciphering underlying issues beyond autoimmune disease.

When inflammation is reduced via the protocol, it is easier to feel what other health problems may be going on in the body.  

How Does AIP Help Autoimmune Disease?

Autoimmune is a state of immune confusion where the immune system attacks the cells and tissues of the body.  The most common trait of autoimmune disease is inflammation.

There are over 100 autoimmune disorders such as Rheumatoid Arthritis, Lupus, Hashimoto’s and Psoriasis.

The AIP elimination diet is based on the belief that gut permeability, aka leaky gut, is a root-cause of many autoimmune symptoms. The AIP diet removes foods high in lectins, phytates, and gluten (which are known to cause intestinal permeability) so the gut has a chance to heal.

Sugars on AIP

If you are considering the AIP you are probably fretting over the thought of giving up many of the foods you love.  Here’s some good news hun… you don’t have to say NO to sugar.

Now, to be fair, you will need to give up refined sugar. However, there are plenty of AIP compliant sweeteners you can choose from for your sweet “indulgences”.

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Some Examples of Sugars and Sweeteners which are No’s on the AIP:

Cane Sugar

Turbinado Sugar: aka raw sugar)

Powdered Sugar: This is just super finely ground cane sugar.

Brown Sugar: Cane sugar with molasses added. (But we’ll get to the molasses in a moment…)

Corn Syrup : Including high fructose corn syrup.

Agave: Yes, it’s natural, but due it’s high fructose content it is out for AIP).

Non-nutritive sweeteners: Aspartame, sucralose, erythritol (which come from corn), and even natural ones like stevia, monk fruit, and birch xylitol).

How to Enjoy Sweets on the AIP

The secret is to stick to 20 grams of fructose a day. If you are diabetic or have hormone disturbances, you may not be able to stand as much sugar as other people.

Natural sugars such as molasses, maple syrup, and honey do not cause inflammation in moderation, so they are allowed on the AIP diet. 

These sweeteners are considered “functional” sweeteners as they offer micronutrients to the body. 

*Remember to consume in moderation only.*

Honey: When purchasing honey, it is important to look for raw organic honey.  It is best to buy your honey from a local farmer when possible so that you receive the immunity benefits of your local pollinators (bees and plants!).

Honey is considered a “functional food” meaning that it has nutritional value. For this reason, honey is my favorite go-to sweetener. 

Honey has 6 grams of sugar per 1 tsp. 

Maple Syrup or Maple Sugar: When purchasing maple syrup or maple sugar, only purchase real, pure maple. It is important to read labels.

Maple syrup has 5 grams of sugar per teaspoon.

Dates, Date Paste, or Date Sugar: I like to use date paste to sweeten my treats. 

Dates can be used to sweeten protein balls, Paleo AIP “cereal”, grain-free baked goods, and smoothies.

Molasses: Purchase only Blackstrap molasses.

It is nutrient-dense with five times as much iron as steak and 1.5 times as much calcium as cheese!

Evaporated cane juice: Also known as sucanat.

Be sure to purchase this sweetener in organic form.

Coconut Sugar: While technically AIP compliant, coconut sugar is difficult to digest for many people (due to the inulin fiber).

I suggest using only in moderation.

Muscovado sugar: This is also called Barbados sugar, and is an unrefined sugar that contains molasses.

Pomegranate molasses: A sweet, syrupy delight made by reducing and thickening the juice of pomegranates.

Sweets in Moderation

You can satisfy your sweet-tooth cravings in limited quantities or a few times in a week, in accordance with your AIP diet plan. If you eat treats moderately, they can be a part of a lifelong healthy eating pattern.

If you discover you are having a hard time controlling your AIP-compliant sugar consumption, firstly check into underlying issues such as candida, liver dysfunction, hormone imbalances, and thyroid dysfunction.

Secondly, opt for small servings of low-sugar fruits like berries, oranges, and cantaloupe to help wean yourself from your sugary addiction…gently, and always kindly.