We’ve known for decades that sugar is bad for us. For years, we’ve opted for Splenda and Sweet’N Low and diet Coke. But recent research has suggested that not only are artificial sweeteners not good for us, they’re actually worse than regular sugar when it comes to weight loss and dieting.
Of course, the best way to avoid both sugar and artificial sweeteners is to train your tastes to prefer unsweetened foods. Reduce your intake of sweets and choose other flavors instead.
But what if you need that sweet fix but want to avoid sugar? Read on to find out everything you need to know about the most common sugar substitutes.
Artificial Sweeteners: Considered Safe by the FDA
The Food and Drug Administration carefully tested artificial sweeteners, and concluded they are safe to eat. Despite persistent rumors, research does not support any risk of cancer by consuming artificial sweeteners. Still, there is a large body of evidence that certain sugar substitutes cause intense reactions, such as stomach pains, in some people.
The artificial sugar substitutes approved by the FDA are
- Sucralose (Splenda)
- Saccharin (Sweet’N Low)
- Aspartame (Equal)
- Acesulfame-k (Sweet One)
- Neotame (Newtame)
Although all of these sugar substitutes have been rigorously tested by the FDA, some are more controversial than others. Saccharin, for example, has been linked to bladder cancer in rats. Although human trials have found no such link, claims contending that saccharin is a carcinogen still persist.
Artificial Sweeteners: Good for Diabetics
For diabetics who can’t have any sugar at all, artificial sugar substitutes may be the easiest solution. Artificial sweeteners do not raise blood sugar levels, so using them instead of sugar can help those with diabetes get their sweet treat while sticking to their carbohydrate goals.
There are thousands of products on the market with artificial sweeteners, labeled “diet,” which makes it easy to avoid sugar. Keep in mind though, that while the sweeteners themselves are generally calorie-free, artificially sweetened products may have more calories and/or fat than the original sugary product.
In fact, a University of Texas study from 2005 showed that drinking “diet” drinks was a marker for increasing weight gain and obesity.
Stevia: Even Better for Diabetics?
A trendy sugar substitute fairly new to the American market is stevia. Stevia powder is derived from an herb native to Paraguay that was used as a sweetener for centuries. There are no known toxic effects, and it is considered safe by the FDA.
Pure stevia has no significant effect on blood glucose levels, and is therefore attractive to diabetics who are looking to avoid artificial sweeteners. Some research actually indicates that stevia can improve glucose tolerance!
If you are a diabetic and want to try stevia, be aware that some brands combine other sweeteners, such as dextrose or sugar, with stevia. Always check the ingredients before using a brand you’re unfamiliar with.
Honey: The Super-sweetener
Honey has more calories than table sugar, but it has a smaller impact on blood sugar than other sweeteners. It is considered a healthy substitute for sugar, since it is less processed and contains some nutrients.
Raw honey is your best choice, as pasteurized honey kills many of the enzymes and antioxidants naturally found in honey. Raw honey, besides for providing beneficial antioxidants, has also been shown to improve seasonal allergies.
Diabetics can substitute honey for sugar in moderation, introducing it slowly to see how their blood sugars react.
Conclusion
It’s clear that there are no perfect solutions for pleasing your sweet tooth in a healthy way. It’s best to avoid added sugars altogether, and stick with naturally sweetened foods, such as fruit. For those who need to stay away from naturally occurring sugar as well, artificial sweeteners or stevia are probably the best choice.
