Are you feeling confused about whether to include or remove sugar substitutes from your diet? The pressure is on to get fit, lose weight and lower our calorie intake. But how do we know what is really healthiest for us in the long run?
From artificial sweeteners to sugar alcohols to honey. Some experts are telling us that sugar substitutes are not harmful, while others are telling us that they are. Here’s the low down.
A Quick Reminder: Artificial Sweeteners
The five big artificial sweeteners are:
- Saccharin
- Acesulfame
- Aspartame
- Neotame
- Sucralose
These are synthetic sugar substitutes that are usually derived from natural substances, such as herbs or sugar. However, we know from sources such as Authority Nutrition that they are chemically engineered. As a result, they are designed to mimic the effects of sugar by stimulating the sweet taste receptors on your tongue.
Are Zero Calories Worth It?
Temptation occurs when experts in nutrition tell us artificial sweeteners are attractive sugar substitutes, as they add virtually zero calories to your diet. This means a fraction of the amount of artificial sweetener is required, as it is much sweeter than sugar.
Yet, this is where the problem lies. Studies have found that the high sweetness intensity of artificial substitutes heightens your cravings for something sweet. This causes you to eat more than you would if you were using natural sugars.
Why Do These Artificial Substitutes Have A Bad Name?
It seems an obvious course of action to keep away from processed consumables, but many of us continue to add artificial substitutes to our diet through cooking or making tea and coffee.
Studies have shown the many negative side effects of artificial sweeteners. Proving that whilst you may be removing one problem (sugar) you are in fact replacing it with another (artificial substitute).
You may be satisfying your sweet tooth, but you are also stimulating your appetite which has been shown to lead to weight gain, heart problems, and even obesity.
The evidence that artificial sweeteners are the cause for certain problems in the body is not concrete, yet many studies are showing a link.
Kresser, provides insight into previous studies conducted on rats. He suggests the animal models used indicated that artificial sweeteners can impair the ability to regulate caloric intake. These rats also gained more weight on artificial sweeteners than those on sucrose or glucose. The sweeteners prevented ‘the calorie-predictive nature of sweet taste,’ even after the rats were placed back on glucose. Hence, the excess weight. He warns that if you consume sweeteners regularly, you may be at heightened risk of glucose intolerance, metabolic syndrome, and even diabetes.
The Journal of Nutritional Biochemistry confirmed some of these concerns, citing studies that show sweeteners may ‘induce insulin secretion and a rise in appetite.’
Safer, Healthier Substitutes
The safest options are natural sugars. However, you can also use sugar alcohols and novel sweeteners.
Honey
A natural alternative made from the nectar of flowers. It is higher in nutrients than sugar and serves as a delicious sugar substitute. The International Journal of Food Sciences and Nutrition claims that honey is lower in carbohydrates and higher in antibacterial properties than refined sugar. It’s a healthy sugar substitute that also provides beneficial effects on body weight and blood lipids in diabetic patients.
What about Agave Nectar?![honey Sugar Substitutes [Longevity Live]](https://practice.electricegg.site/wp-content/uploads/2015/05/shutterstock_217630891.jpg "Substitutes")
A vegan alternative to honey. It has a lower glycemic index to sucrose and is sweeter than table sugar. However, don’t be fooled by the marketing. Most Agave nectar on shelf is so processed and refined it’s lost most of its health benefits. This sugar substitute consists of mainly glucose and fructose. It’s not a healthy option.
Xylitol
Similar in taste to sugar, Xylitol (sugar alcohol) is one of the safest and healthier sugar substitutes. It’s lower in calories, carbohydrates, glycemic index and even aids in dental health due to its ability to inhibit the bacteria within the mouth. Try substituting your sugar with Xylitol the next time you make a cup of tea or coffee.
Dextrose Is Not Suitable
Naturally produced from corn and is a form of glucose. Dextrose powder is used as a nutritional supplement by bodybuilders looking to increase weight and muscle. It’s a simple calorie-dense sugar and raises blood sugar levels very quickly. Most simple sugars lack nutritional value. If you have a medical condition you should consult your doctor about using dextrose.
Fruit
A natural alternative packed with fiber, fructose, vitamins, and minerals that kills the ‘sweet-tooth craving instantly’. The skin of a fruit is filled with antioxidants which can be added to smoothies. The purée of fruit is also a healthy sugar substitute to put into yogurt or baked goods. Diabetics must eat the fruit in moderation as the sugar content in the fruit is high.
Stevia Is An Excellent Sugar Substitute
It’s one of the healthiest choices you can make. A novel sweetener that contains zero calories, carbohydrates, glycemic index, and sugar. Its natural origin is 250-300 times sweeter than sucrose. This means that a fraction of the amount is required than that of sugar. You can find Stevia in non-alcoholic beverages, dairy products, and table sweeteners.
Coconut Palm Sugar
Originating from the sap of a coconut palm flower bud, this natural sugar substitute has a lower glycemic index than refined sugar. It contains vital minerals, amino acids, zinc, iron, potassium, magnesium, and B vitamins. Coconut sugar is very high in calories. The same goes for regular sugar.
It’s important to take the time to understand the differences between sugar substitutes and particularly to note the dangers of using artificial sweeteners. When all is said and done. The healthiest approach is to do without any form of sweetener.