Not All Sweeteners Are Created Equal

We all crave something sweet from time to time, but unfortunately sugar can really wreak havoc on our systems. Sugar and other sweeteners supply our bodies with empty calories and can spike blood sugar and insulin levels as well as contribute to weight gain. With sugar it’s a vicious cycle – the more you consume, the more you crave.
 
The good news is that not all sweeteners are created equal and some are better choices than others. Here’s my take on various sweeteners that many foods, beverages and supplements contain.

 

Natural Sweeteners:

Natural sweeteners are okay in our book. They add sweetness but do not have some of the ill-effects of refined sugars and artifical sweeteners.

 

Stevia

Stevia is an all-natural sweetener made from the stevia leaf. Because stevia leaves are naturally sweet and have 300 times the sweetness of table sugar, you don’t need to use much to satisfy your sweet tooth. Stevia is also low-carb and doesn’t spike your blood glucose levels.

 

Agave Nectar (or Agave Syrup)

Agave nectar (or syrup) is a natural sweetener made from the agave plant. It’s sweeter than honey and can be used to replace table sugar.

 

Honey

Honey is slightly sweeter than table sugar yet naturally contains several vitamins and minerals and has all kinds of health-supporting benefits. Honey not only contains vitamins B6, niacin, thiamin, riboflavin, pantothenic acid, but also important minerals such as copper, iron, magnesium, potassium, zinc, calcium and phosphorous.

 

Not So Natural, Natural Sugars:

While they may be classified as natural, refined table sugar and high fructose corn syrup can not only spike your blood sugar and insulin levels, but they can make us fall into a sugar-craving cycle that can lead to serious health issues. These types of sugars can also put strain on your kidneys and pancreas. I think you should try to avoid white table sugar and high fructose corn syrup or consume them sparingly

 

White Table Sugar

Refined sugars (such as table sugar) lack vitamins and minerals. White table sugar provides empty calories and no nutritional value and is bleached with chlorine bleach, which is a known toxin.

 

High Fructose Corn Syrup

High fructose corn syrup can be found in just about everything these days from sodas and baked goods to salad dressings. High fructose corn syrup is made from corn, but it can be a liver toxin. It’s slightly sweeter than table sugar, but your body metabolizes it in the same way it does table sugar. High fructose corn syrup may contribute to food cravings and weight gain.

 

Artificial Sweeteners:

In my opinion, artificial sweeteners are the worst possible sweeteners to consume. There are numerous studies that touch on various health issues and side effects associated with the consumption of artificial sweeteners. I strongly suggest avoiding them at all costs.

 

Aspartame

Aspartame is an artificial sweetener that’s sold under the names of Equal and NutraSweet. Some studies have shown that aspartame may be carcinogenic and may affect brain function as well as contribute to health issues such as diabetes, birth defects and epilepsy.

 

Sucralose

Sucralose (also known as Splenda) is made by chlorinating sugar. Some side effects that may be associated with sucralose or Splenda are skin rashes, irritability, dizziness, muscle aches, headaches, intestinal cramping, bladder issues and stomach pain.

 

Saccharin

Saccharin is also sold under the name Sweet ‘N Low. It’s a possible carcinogen, and various studies have shown that side effects from saccharin may include headaches, skin conditions, sensitivity to light, nausea, diarrhea and irritability.

 

Acesulfame K (Ace K)

Acesulfame K is a blend of aspartame with acelsulfame potassium, and is sweeter than either of the two sugar substitutes on their own. There are multiple safety concerns regarding Ace K, including the possibility of it being a carcinogen.