sucralose

Doing the Research: Some Good Articles on Sugar Substitutes

/ Michelle / Leave a comment

I am always on the lookout for news about health and healthy eating. I’ve been reading a lot lately about artificial and natural sweeteners. I tweet links to good articles pretty regularly so be sure to follow me on Twitter if you’re interested – @eatlivebetter.

Here’s a rundown of some of the interesting articles I have come across lately:

What’s Healthier Between Sugar, Substitutes and High-Fructose Corn Syrup? at Huffingtonpost.ca. This article lists some sugar amounts in common drinks and foods. Did you know the average person eats about 30 teaspoons of sugar a day? The article goes on to talk about sugar substitutes, high fructose corn syrup, and artificial sweeteners. Overall, the news is not positive. There is no ‘good’ sweetener. Moderation is key.

Are These New Natural Sweeteners Good for You? at Self.com. This article discusses the safety of natural sweeteners such as stevia and agave. It also talks about the possibility that they may help with weight loss. It does advocate that sugar substitutes are better for us than sugar in order to control the health issues that come with sugar.

Artificially Sweet: Your Guide to 6 FDA-Approved Sugar Substitutes at wallstcheatsheet.com. This article explains the differences between stevia, aspartame, sucralose, neotame, acesulfame potassium, and saccharin.

Are sugar alternatives really a healthier option? at www.scmp.com (South China Morning Post) This article gives a good, concise summary of the pros and cons of green leaf stevia powder, xylitol, fruit sugars (like date and coconut),  honey, and maple syrup.

There’s lots of good information here. Have you come across any other good articles?

Michelle

What to Use Instead of Sugar?

/ Michelle / Leave a comment

I’ve mentioned natural and artificial sweeteners in my previous posts. Let’s talk about these. First of all, how are they different from regular old sugar? White sugar goes through extensive processing. And white sugar causes our blood sugar and insulin levels to rise quickly to a high level, which is at the root of sugar’s health concerns. So, it stands to reason that an acceptable sugar alternative should be natural and allow for our blood sugar to rise more slowly and evenly, or not at all. Unfortunately, it’s hard to find these qualities in one perfect product!

Natural Sweeteners

The most natural sweeteners occur naturally in fruits, vegetables, and herbs. They do slightly raise blood sugar and insulin levels, but it’s not a sharp increase. What if you want to add this sweetness to other foods? Here are a few common natural sweeteners:

  • Stevia is an herb. In it’s most natural plant form it can be used dried or as an extract. The stevia powders available in the store are processed and not completely natural. Pros and cons? Stevia does not raise blood sugar and insulin levels. Stevia does have a bit of ‘aftertaste’ that takes getting used to.
  • Raw Honey is another natural choice. It contains very small amounts of nutrients (vitamins, minerals, antioxidants). It does raise blood sugar.
  • Raw Maple Syrup also contains some nutrients and it has a somewhat more balanced effect on blood sugar.
  • Agave Nectars that are commercially available are often processed. Agave nectar doesn’t cause blood sugar to rise quickly, but it is very high in fructose.
  • Raw Sugar Cane Juice is the least processed form of regular old sugar.

sweeteners

Artificial Sweeteners

Artificial sweeteners are not natural. But they have no effect on blood sugar or insulin levels. Common artificial sweeteners are:

  • Sucralose – commercially available as Splenda. Sucralose is processed from regular old sugar. Sucralose works well for baking and cooking.
  • Aspartame – Nutrasweet and Equal. Aspartame is the most widely used sweetener in North America and is most commonly used in soda. It’s safety has been debated through the years.
  • Saccharin – Sweet’n Low and Twin. Saccharin is the oldest artificial sweetener and also carries with it a history of debate regarding safety concerns.
  • Sugar alcohols – sorbitol, mannitol, xylitol, and hydrogenated starch hydrolysates. Watch out for the laxative effects of these sweeteners!

As a rule, I use sweeteners only when necessary. I try to reduce or limit the amounts of sweeteners I use. I use them as part of a healthy and varied diet. Ultimately, the goal is to reduce or eliminate sugar and sweeteners altogether, but this is real life, right?

Have you found other sweeteners that are not mentioned here? I’d love to hear about them. Leave me a comment!

Michelle