sweeteners
Most of us grew up using real sugar in everything. Now, more than ever before, we are more health and weight conscious but still like our sweets, whether it be an elegant dessert, cookie, candy or just sugar in our coffee or tea.
If you replace added sugar with sugar substitutes, it could lower your risk of getting tooth decay, help with weight loss, and lower the level of sugar in the blood. However, some studies suggest that any type of sweetener, even if it’s calorie-free, which doesn’t stimulate insulin, may still create sugar cravings due to the message it sends to your brain and may interfere with the way glucose is used in the body. Artificial sweeteners may make you get hungry and eat more throughout the day. Sugar is OK in limited amounts and in the context of a healthy diet. However, if you choose to use an alternate or artificial sugar, it’s good to know the facts.
Below, starting with Sugar, then in alphabetical order, is a list of alternative and artificial sweeteners with some pros and cons for each.
SUGAR
How much sugar should you eat per day?
The AHA suggests consuming no more than 100 calories per day (about 6 teaspoons or 24 grams) for most adult women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men. A tablespoon of white refined sugar is approximately 15g, so there are two tablespoons of sugar in 30g.
Sugar is a carb that is digested quickly causing a spike in blood sugar, which affects insulin levels, activates hunger and causes weight gain. When buying packaged foods check the nutrition label and choose those food with less than 10 grams of sugar. According to Indianexpress.com, if you have 2 tsps. of added granulated sugar every day for a year, you could gain approximately 9 pounds.
Pros: Gives immediate boost of energy, creates serotonin and dopamine to make us happy and manage stress. Glucose is the number one food for the brain; however, the body uses sugars and starches from carbohydrates to supply glucose to the brain and provide energy to the cells in the body. According to the American Heart Association, the body does not need any added sugars to function healthily.
Cons: Too much sugar can cause high blood pressure, inflammation, weight gain, fatty liver disease, dementia, obesity, increased risk for heart attack and stroke. The American Heart Association recommends that men should consume no more that 150 calories of added sugar per day and women, 100 calories per day.
How much sugar should you eat per day?
The AHA suggests consuming no more than 100 calories per day (about 6 teaspoons or 24 grams) for most adult women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men. A tablespoon of white refined sugar is approximately 15g, so there are two tablespoons of sugar in 30g.
Sugar is a carb that is digested quickly causing a spike in blood sugar, which affects insulin levels, activates hunger and causes weight gain. When buying packaged foods check the nutrition label and choose those food with less than 10 grams of sugar. According to Indianexpress.com, if you have 2 tsps. of added granulated sugar every day for a year, you could gain approximately 9 pounds.
Pros: Gives immediate boost of energy, creates serotonin and dopamine to make us happy and manage stress. Glucose is the number one food for the brain; however, the body uses sugars and starches from carbohydrates to supply glucose to the brain and provide energy to the cells in the body. According to the American Heart Association, the body does not need any added sugars to function healthily.
Cons: Too much sugar can cause high blood pressure, inflammation, weight gain, fatty liver disease, dementia, obesity, increased risk for heart attack and stroke. The American Heart Association recommends that men should consume no more that 150 calories of added sugar per day and women, 100 calories per day.
Acesulfame-K
Pros: It's a good artificial sweetener to bake with, because it can retain its sweetness even at high temperatures. And it's 200 times sweeter than sugar. According to the FDA, more than 90 studies suggest that Acesulfame-K is safe for general use.
Cons: Acesulfame-K contains the carcinogen methylene chloride. According to studies, headaches, depression, nausea, mental confusion, liver effects, kidney effects, visual disturbances, and cancer can all result from long-term exposure to methylene chloride.
Agave Nectar
Pros: Agave contains Vitamin B6 and has less glucose and so it’s low on the glycemic index (GI) value than table sugar. This means the body absorbs agave more slowly into the bloodstream and as a result does not cause such a rapid spike in insulin. Vitamin B6 helps the body break down proteins and carbohydrates. It has long been used for anti-inflammatory effects. Agave contains saponins, which have anti-inflammatory and immune system-boosting properties Agave Syrup. Agave has a low glycemic index (GI of 17) compared with regular sugar (GI of 68) or even honey (GI between 60-74 depending on variety). This low glycemic index has made agave a favorite among many diabetics.
Cons: Agave is not a healthful replacement for table sugar. One tablespoon of agave syrup contains 63gm calories and 14gm sugar so it has a higher-calorie sweetener than table sugar. While it is less harmful and more natural, people who are closely managing blood glucose should avoid agave. The high fructose content can reduce insulin sensitivity and may worsen liver health. Agave is also a higher-calorie sweetener than table sugar. Agave syrup makes the bad list when it comes to foods that cause inflammation.
Aspartame (Equal & NutraSweet)
Pros: The benefits of Aspartame are related to its taste, its low calorie content and the fact that it doesn't raise blood glucose levels.
Cons: The worst of the worst culprits include aspartame (found in Equal and NutraSweet), sucralose (found in Splenda), and Saccharin (found in Sweet 'N Low). Many people who cut artificial sugars out of their diets report the improvement of many health problems including migraines, depression, IBS, weight gain, and more. Concerns about aspartame causing several health problems, including cancer, have been around for many years. Studies continue, however, depending on the organization it is controversial whether this sweetener is harmful: The FDA concluded that using aspartame as a general purpose, sweetener is safe. Studies performed by the European Food Safety Authority (EFSA) also conclude that it doesn’t cause an increased risk for many kinds of cancer. While the National Library of Medicine lists an article that states that this sweetener has been linked to behavioral and cognitive problem. Possible neurophysiological symptoms include learning problems, headache, seizure, migraines, irritable moods, anxiety, depression and insomnia.
Blackstrap Molasses
Pros: Blackstrap molasses is a byproduct of sugar created by boiling sugarcane. It is more nutritious than sugar since it contains more iron than eggs, more calcium than milk and more potassium than any other food. It has 2-3.5 times as much iron as light and dark molasses. It also contains phosphorus, vitamin B6 and 18 amino acids.
Cons: Calorie-wise it is a little higher than regular table sugar – 60 cal/Tbsp vs. 45 cal/Tbsp for sugar. Due to high-heat processing, it also may contain the chemical acrylamide, which may be carcinogenic. Acrylamide is also found in breakfast cereals, French fries, potato chips and cookies. FDA recommends limiting consumption of these foods. The ideal intake of molasses is one tablespoon per day since more could create diarrhea.
Brown Rice Syrup
Pros: Brown sugar syrup contains “some traces” of micronutrients like iron, calcium, zinc, copper, potassium, phosphorus and vitamin B6. It may have slightly more minerals than white sugar but will not provide any health benefits.
Cons: Brown rice syrup derived from brown rice contains three — maltotriose (52%), maltose (45%), and glucose (3%) and acts like 100% glucose inside your body. It is no healthier than other sugars. One tablespoon is 50 calories.
Pros: It's a good artificial sweetener to bake with, because it can retain its sweetness even at high temperatures. And it's 200 times sweeter than sugar. According to the FDA, more than 90 studies suggest that Acesulfame-K is safe for general use.
Cons: Acesulfame-K contains the carcinogen methylene chloride. According to studies, headaches, depression, nausea, mental confusion, liver effects, kidney effects, visual disturbances, and cancer can all result from long-term exposure to methylene chloride.
Agave Nectar
Pros: Agave contains Vitamin B6 and has less glucose and so it’s low on the glycemic index (GI) value than table sugar. This means the body absorbs agave more slowly into the bloodstream and as a result does not cause such a rapid spike in insulin. Vitamin B6 helps the body break down proteins and carbohydrates. It has long been used for anti-inflammatory effects. Agave contains saponins, which have anti-inflammatory and immune system-boosting properties Agave Syrup. Agave has a low glycemic index (GI of 17) compared with regular sugar (GI of 68) or even honey (GI between 60-74 depending on variety). This low glycemic index has made agave a favorite among many diabetics.
Cons: Agave is not a healthful replacement for table sugar. One tablespoon of agave syrup contains 63gm calories and 14gm sugar so it has a higher-calorie sweetener than table sugar. While it is less harmful and more natural, people who are closely managing blood glucose should avoid agave. The high fructose content can reduce insulin sensitivity and may worsen liver health. Agave is also a higher-calorie sweetener than table sugar. Agave syrup makes the bad list when it comes to foods that cause inflammation.
Aspartame (Equal & NutraSweet)
Pros: The benefits of Aspartame are related to its taste, its low calorie content and the fact that it doesn't raise blood glucose levels.
Cons: The worst of the worst culprits include aspartame (found in Equal and NutraSweet), sucralose (found in Splenda), and Saccharin (found in Sweet 'N Low). Many people who cut artificial sugars out of their diets report the improvement of many health problems including migraines, depression, IBS, weight gain, and more. Concerns about aspartame causing several health problems, including cancer, have been around for many years. Studies continue, however, depending on the organization it is controversial whether this sweetener is harmful: The FDA concluded that using aspartame as a general purpose, sweetener is safe. Studies performed by the European Food Safety Authority (EFSA) also conclude that it doesn’t cause an increased risk for many kinds of cancer. While the National Library of Medicine lists an article that states that this sweetener has been linked to behavioral and cognitive problem. Possible neurophysiological symptoms include learning problems, headache, seizure, migraines, irritable moods, anxiety, depression and insomnia.
Blackstrap Molasses
Pros: Blackstrap molasses is a byproduct of sugar created by boiling sugarcane. It is more nutritious than sugar since it contains more iron than eggs, more calcium than milk and more potassium than any other food. It has 2-3.5 times as much iron as light and dark molasses. It also contains phosphorus, vitamin B6 and 18 amino acids.
Cons: Calorie-wise it is a little higher than regular table sugar – 60 cal/Tbsp vs. 45 cal/Tbsp for sugar. Due to high-heat processing, it also may contain the chemical acrylamide, which may be carcinogenic. Acrylamide is also found in breakfast cereals, French fries, potato chips and cookies. FDA recommends limiting consumption of these foods. The ideal intake of molasses is one tablespoon per day since more could create diarrhea.
Brown Rice Syrup
Pros: Brown sugar syrup contains “some traces” of micronutrients like iron, calcium, zinc, copper, potassium, phosphorus and vitamin B6. It may have slightly more minerals than white sugar but will not provide any health benefits.
Cons: Brown rice syrup derived from brown rice contains three — maltotriose (52%), maltose (45%), and glucose (3%) and acts like 100% glucose inside your body. It is no healthier than other sugars. One tablespoon is 50 calories.
Brown Sugar
Pros: Brown Sugar is rich in iron, more than white sugar, which helps fight fatigue and maintain healthy blood cells. It also is high in calcium which helps build and maintain strong bones and teeth. Brown sugar is a healthier option than refined white sugar since it is processed in a completely natural way to maintain as much of the sugarcane's natural nutrition as possible, including vitamins and minerals.
Cons: Even though brown sugar has slightly more minerals than white sugar, it provides no substantial health benefits. If consumed in large amounts, brown sugar may increase the risk of weight gain, yeast infections and diabetes.
Pros: Brown Sugar is rich in iron, more than white sugar, which helps fight fatigue and maintain healthy blood cells. It also is high in calcium which helps build and maintain strong bones and teeth. Brown sugar is a healthier option than refined white sugar since it is processed in a completely natural way to maintain as much of the sugarcane's natural nutrition as possible, including vitamins and minerals.
Cons: Even though brown sugar has slightly more minerals than white sugar, it provides no substantial health benefits. If consumed in large amounts, brown sugar may increase the risk of weight gain, yeast infections and diabetes.
Coconut Sugar
Pros: Coconut sugar contains healthy fats which help prevent high cholesterol and heart disease. Per serving, it contains a small amount of inulin, a soluble fiber which makes post-meal blood sugar spikes less likely and acts like a prebiotic helping gut-related issues. Coconut sugar is a plant-based anti-inflammatory sweetener with a low glycemic index. It is considered safe for patients with diabetes if consumed in limited amounts.
Cons: Coconut sugar is high in calories, having the same number of calories as other sugars, refined or not.
Pros: Coconut sugar contains healthy fats which help prevent high cholesterol and heart disease. Per serving, it contains a small amount of inulin, a soluble fiber which makes post-meal blood sugar spikes less likely and acts like a prebiotic helping gut-related issues. Coconut sugar is a plant-based anti-inflammatory sweetener with a low glycemic index. It is considered safe for patients with diabetes if consumed in limited amounts.
Cons: Coconut sugar is high in calories, having the same number of calories as other sugars, refined or not.
Corn Syrup
Pros: It improves the flavor of soft drinks, and texture, color and moisture of some baked goods.
Cons: Studies show that high fructose corn syrup increases your appetite and it promotes obesity more than regular sugar. High fructose corn syrup also contributes to diabetes, inflammation, high triglycerides, and something we call non-alcoholic fatty liver disease. It does not contain any essential nutrients that contribute to your overall health. Both high fructose corn syrup and sugar are essentially the same.
Pros: It improves the flavor of soft drinks, and texture, color and moisture of some baked goods.
Cons: Studies show that high fructose corn syrup increases your appetite and it promotes obesity more than regular sugar. High fructose corn syrup also contributes to diabetes, inflammation, high triglycerides, and something we call non-alcoholic fatty liver disease. It does not contain any essential nutrients that contribute to your overall health. Both high fructose corn syrup and sugar are essentially the same.
Date Paste
Pros: Date paste is a healthy substitute for white sugar. It provides sweetness as sugar plus nutrition, sensory and flavor characteristics. It has a lower glycemic index and has more fiber than other refined sugars thereby preventing drastic blood sugar spikes. It also has antioxidant, anti-inflammatory, and anti-bacterial properties, contains vitamin B6, and can decrease the risk of osteoporosis. One tablespoon of date paste contains approximately 25 calories compared to 45 calories per tablespoon of sugar. Eating dates promotes weight loss, treats constipation, works wonders for bone health, strengthens immunity, improves brain and heart health and even prevents diseases like Alzheimer or different types of cancer. Dates is rich in fiber, so eating 2-3 dates every day morning on an empty stomach can cure you from constipation.
Cons: Eating a lot of dates will lead to weight gain since 70% of their weight comes from sugar. Three dates provide about 200 calories, 54 grams of carbohydrates with about five grams of fiber, a gram of protein, and no fat.
Erythritol - UPDATED
Pros: Zero calories and glycemic index of zero. Deemed very safe for consumption by the FDA. It lacks any aftertaste like other artificial sweeteners. Erythritol occurs naturally in a variety of foods (e.g., grapes, mushrooms, pears and watermelon) and some fermented foods and beverages like beer, cheese, sake, soy sauce and wine. Taste: Erythritol tastes sweet. It's similar to table sugar.
Cons: UPDATED
According to CBS News and CNN, Feb. 28, 2023, Erythritol sugar substitute found in low-cal, low-carb and keto products, including Stevia, is linked to a higher risk of a heart attack, stroke and death according to a new study from the Cleveland Clinic.
Is Erythritol natural or artificial? Even though artificial sweeteners and some stevia extracts are found in nature, there are only minuscule amounts. Therefore, they have to be artificially made to be cost effective.
Not real sugar, so foods that you bake may have a different taste or consistency than you're used to. Side effects may include nausea, headaches, bloating, cramps, gas, and diarrhea. It can be more expensive than other artificial sweeteners.
Fructose
Pros: Fructose has a low glycemic index, which means it doesn’t cause a rapid rise and fall in blood glucose levels. In contrast to glucose, fructose does not stimulate insulin or leptin. However, fructose can be more harmful than glucose, raising the risk of obesity, insulin resistance and fatty liver disease.
Cons: Fructose in sucrose or in high-fructose corn syrup is the worse sugar for inflammation. Fructose in processed foods may be the worst for health which can cause insulin resistance, obesity, liver disorders and diabetes. In the body, fructose converts to glucose which is a burden on your liver and the body’s metabolic system which could lead to type 2 diabetes and obesity.
Fruit Juice Concentrate
Pros: Fruit Juice Concentrate is used to flavor other foods and beverages and is easier and cheaper to store and transport than liquid juice.
Cons: Juice concentrates contain higher amounts of calories and have no fiber which can lead to obesity and weight gain. Most juice concentrates have added colors, flavors, and sugars, making them an unhealthy drink overall.
Pros: Date paste is a healthy substitute for white sugar. It provides sweetness as sugar plus nutrition, sensory and flavor characteristics. It has a lower glycemic index and has more fiber than other refined sugars thereby preventing drastic blood sugar spikes. It also has antioxidant, anti-inflammatory, and anti-bacterial properties, contains vitamin B6, and can decrease the risk of osteoporosis. One tablespoon of date paste contains approximately 25 calories compared to 45 calories per tablespoon of sugar. Eating dates promotes weight loss, treats constipation, works wonders for bone health, strengthens immunity, improves brain and heart health and even prevents diseases like Alzheimer or different types of cancer. Dates is rich in fiber, so eating 2-3 dates every day morning on an empty stomach can cure you from constipation.
Cons: Eating a lot of dates will lead to weight gain since 70% of their weight comes from sugar. Three dates provide about 200 calories, 54 grams of carbohydrates with about five grams of fiber, a gram of protein, and no fat.
Erythritol - UPDATED
Pros: Zero calories and glycemic index of zero. Deemed very safe for consumption by the FDA. It lacks any aftertaste like other artificial sweeteners. Erythritol occurs naturally in a variety of foods (e.g., grapes, mushrooms, pears and watermelon) and some fermented foods and beverages like beer, cheese, sake, soy sauce and wine. Taste: Erythritol tastes sweet. It's similar to table sugar.
Cons: UPDATED
According to CBS News and CNN, Feb. 28, 2023, Erythritol sugar substitute found in low-cal, low-carb and keto products, including Stevia, is linked to a higher risk of a heart attack, stroke and death according to a new study from the Cleveland Clinic.
Is Erythritol natural or artificial? Even though artificial sweeteners and some stevia extracts are found in nature, there are only minuscule amounts. Therefore, they have to be artificially made to be cost effective.
Not real sugar, so foods that you bake may have a different taste or consistency than you're used to. Side effects may include nausea, headaches, bloating, cramps, gas, and diarrhea. It can be more expensive than other artificial sweeteners.
Fructose
Pros: Fructose has a low glycemic index, which means it doesn’t cause a rapid rise and fall in blood glucose levels. In contrast to glucose, fructose does not stimulate insulin or leptin. However, fructose can be more harmful than glucose, raising the risk of obesity, insulin resistance and fatty liver disease.
Cons: Fructose in sucrose or in high-fructose corn syrup is the worse sugar for inflammation. Fructose in processed foods may be the worst for health which can cause insulin resistance, obesity, liver disorders and diabetes. In the body, fructose converts to glucose which is a burden on your liver and the body’s metabolic system which could lead to type 2 diabetes and obesity.
Fruit Juice Concentrate
Pros: Fruit Juice Concentrate is used to flavor other foods and beverages and is easier and cheaper to store and transport than liquid juice.
Cons: Juice concentrates contain higher amounts of calories and have no fiber which can lead to obesity and weight gain. Most juice concentrates have added colors, flavors, and sugars, making them an unhealthy drink overall.
Honey
Pros: Honey is an anti-inflammatory, antioxidant, antibacterial agent and it is better for blood sugar levels than regular sugar. Honey may also help prevent heart disease. Taking honey orally can treat coughs, topically treat burns and promote wound healing.
According to Vinmec Healthcare System, drinking honey before bed has many health benefits since it contains tryptophan which the body cannot produce naturally. It also contains glycogen to help sleep and reduce adrenaline to help limit insomnia, reduce stress and get a good night's sleep. Honey can also help prevent high blood pressure, help losing weight, strengthen the immune system and prevent depression.
Cons: Honey is essentially pure sugar, with no fat and only trace amounts of protein and fiber. Honey and sugar will affect your blood sugar level the same and is sweeter than granulated sugar. It also has more calories than sugar: One tablespoon of honey contains 64 calories and a tablespoon of sugar contains 45 calories.
Invert Sugar
Pros: Invert sugar give better increased sweetness, preserves products better, and offers softer and smoother product texture with less crystallization.
Cons: Eating too much invert sugar is associated with heart disease, diabetes, liver disease and obesity.
Malt Sugar
Pros: Malt sugar is a source of antioxidants, essential amino acids, vitamins and minerals. It is made with whole grains and has a lower glycemic index than regular sugar and it is a healthier substitute for refined sugar. It also does not contain any high-fructose corn syrup.
Cons: Malt sugar tastes less sweet than regular sugar. Maltose is a sugar that tastes less sweet than table sugar. It contains no fructose and is used as a substitute for high-fructose corn syrup. Like any sugar, maltose may be harmful if consumed in excess, leading to obesity, diabetes and heart disease.
Mannitol
Pros: Useful for people with diabetes because mannitol is only partially absorbed by the body, it significantly reduces the rise in blood glucose and insulin levels that occur following the ingestion of glucose. Mannitol is a type of sugar alcohol used as a sweetener and medication. As a medication, it is used to decrease pressure in the eyes, as in glaucoma, and to lower increased intracranial pressure.
Cons: Mannitol has 50-70 percent of the relative sweetness of sugar, which means more must be used to equal the sweetness of sugar. Mannitol lingers in the intestines for a long time and therefore often causes bloating and diarrhea.
Pros: Honey is an anti-inflammatory, antioxidant, antibacterial agent and it is better for blood sugar levels than regular sugar. Honey may also help prevent heart disease. Taking honey orally can treat coughs, topically treat burns and promote wound healing.
According to Vinmec Healthcare System, drinking honey before bed has many health benefits since it contains tryptophan which the body cannot produce naturally. It also contains glycogen to help sleep and reduce adrenaline to help limit insomnia, reduce stress and get a good night's sleep. Honey can also help prevent high blood pressure, help losing weight, strengthen the immune system and prevent depression.
Cons: Honey is essentially pure sugar, with no fat and only trace amounts of protein and fiber. Honey and sugar will affect your blood sugar level the same and is sweeter than granulated sugar. It also has more calories than sugar: One tablespoon of honey contains 64 calories and a tablespoon of sugar contains 45 calories.
Invert Sugar
Pros: Invert sugar give better increased sweetness, preserves products better, and offers softer and smoother product texture with less crystallization.
Cons: Eating too much invert sugar is associated with heart disease, diabetes, liver disease and obesity.
Malt Sugar
Pros: Malt sugar is a source of antioxidants, essential amino acids, vitamins and minerals. It is made with whole grains and has a lower glycemic index than regular sugar and it is a healthier substitute for refined sugar. It also does not contain any high-fructose corn syrup.
Cons: Malt sugar tastes less sweet than regular sugar. Maltose is a sugar that tastes less sweet than table sugar. It contains no fructose and is used as a substitute for high-fructose corn syrup. Like any sugar, maltose may be harmful if consumed in excess, leading to obesity, diabetes and heart disease.
Mannitol
Pros: Useful for people with diabetes because mannitol is only partially absorbed by the body, it significantly reduces the rise in blood glucose and insulin levels that occur following the ingestion of glucose. Mannitol is a type of sugar alcohol used as a sweetener and medication. As a medication, it is used to decrease pressure in the eyes, as in glaucoma, and to lower increased intracranial pressure.
Cons: Mannitol has 50-70 percent of the relative sweetness of sugar, which means more must be used to equal the sweetness of sugar. Mannitol lingers in the intestines for a long time and therefore often causes bloating and diarrhea.
Maple Syrup
Pros: Maple Syrup is easy on the liver because of its low glycemic index score, and also has the potential to reduce inflammation in the body. Pure maple syrup also offers nutrients like riboflavin, zinc, magnesium, calcium, and potassium. Maple syrup is better than honey if you want to reduce calorie intake and have a more stable energy level.
Cons: Maple syrup gives you carbohydrates without fiber so consuming this syrup can cause fluctuations in blood sugar and insulin levels. Diabetics, in particular, may experience adverse effects from the sugar in maple syrup because even though it may have a lower glycemic index, it still tends to raise blood sugar levels.
Pros: Maple Syrup is easy on the liver because of its low glycemic index score, and also has the potential to reduce inflammation in the body. Pure maple syrup also offers nutrients like riboflavin, zinc, magnesium, calcium, and potassium. Maple syrup is better than honey if you want to reduce calorie intake and have a more stable energy level.
Cons: Maple syrup gives you carbohydrates without fiber so consuming this syrup can cause fluctuations in blood sugar and insulin levels. Diabetics, in particular, may experience adverse effects from the sugar in maple syrup because even though it may have a lower glycemic index, it still tends to raise blood sugar levels.
Monk Fruit
Pros: It's natural, contains zero calories and is 100–250 times sweeter than sugar. It is also thought to have antioxidant properties. Because monk fruit sugar is metabolized differently than regular sugar, you can reduce your caloric intake by using it. It doesn't affect blood sugar and is anti-inflammatory. Monk fruit sugar doesn't affect your blood sugar levels and can improve your glycemic control. Diabetics may want to consider adding monk fruit, a natural sweetener and has less of a bitter aftertaste than stevia. There are no side effects according to the FDA. When baking start substituting 1/3 c monk fruit for 1 cup sugar until you find the sweetness you like.
Cons: UPDATED
According to CBS News and CNN, Feb. 28, 2023, Erythritol sugar substitute found in low-cal, low-carb and keto products, including Monk Fruit, is linked to a higher risk of a heart attack, stroke and death according to a new study from the Cleveland Clinic.
Monk fruit sweeteners are harder to find in grocery stores vs. other sweeteners. Also, some people do not like the monk fruit’s fruity taste, while others report an unpleasant aftertaste. Even though monk fruit provides a sweetness like sugar, it does taste different.
Raw Sugar
Pros: Raw sugar has some molasses and a little amount of iron and calcium than granulated sugar, but not enough to have a true impact on your diet.
Cons: Even though raw sugar is less processed than regular sugar, both contain the same number of calories, carbohydrates per teaspoon. Added sugars like turbinado sugar have very low (or no) nutritional value and have a high concentration of calories.
Saccharin (Sweet ‘N Low)
Pros: Saccharin appears to be generally safe for consumption per the FDA and an acceptable alternative to sugar. It may even help reduce cavities and slightly result in weight loss due to reducing or avoiding sugar.
Cons: Saccharin can cause allergic reactions in people that can't tolerate sulfa drugs. Common allergic reactions include breathing difficulties, headaches, skin irritation, and diarrhea. Long-term saccharin consumption increases the risk of obesity and diabetes, as well as liver and renal impairment. The results also suggest an increased risk of brain carcinogenesis according to the National Library of Medicine.
Stevia (Truvia and Sweetleaf) UPDATED
Pros: Stevia is calorie-free and does not raise blood sugar levels. It is also safer than many other sugar substitutes, like aspartame, sucralose and saccharin which have been linked with cancers. Stevia also has health benefits, such as reduced blood sugar levels, reduced risk of cavities, protection against liver and kidney damage and reduced triglyceride and cholesterol levels.
Cons: UPDATED
According to CBS News and CNN, Feb. 28, 2023, Erythritol sugar substitute found in low-cal, low-carb and keto products, including Stevia and Truvia, is linked to a higher risk of a heart attack, blood cots, stroke and death according to a new study from the Cleveland Clinic.
Stevia is more expensive than other sugar substitutes. It also has a bitter aftertaste that some people find unpleasant. Some stevia products contain additives that may cause side effects like bloating, nausea and vomiting, stomach pain and cramping and other digestive issues.
Sucralose (Splenda)
Pros: Sucralose has the closest taste to sugar of all sweeteners but is 600 times sweeter. It has no bitter aftertaste and is the only non-nutritive sweetener made from sugar, and it has zero calories. The FDA considers Sucralose to be safe.
Cons: Sucralose increases blood glucose and insulin levels which can negatively affect diabetics. A study reported that sucralose to be unsuitable for cooking or baking since when heated since it became degraded and released harmful chemical which may to lead to cancer and infertility in men. Sucralose may alter gut microbiome by decreasing the beneficial bacteria up to 50% and as well as making medications less effective.
Xylitol
Pros: Xylitol tastes very much like sugar and has no bitter after taste unlike Stevia which is sweeter than sugar but does have a bitter aftertaste. Some of Xylitol benefits are helping to prevent tooth decay, prevent and treat osteoporosis, decrease ear infections, prevent yeast infections, and it has little effect on increasing blood glucose and no effect on insulin.
Cons: It must gradually be introduced into the body since too much Xylitol can have a laxative effect causing irritable bowel syndrome, constipation, diarrhea, gas, abdominal pain, cramping, and weight gain. It can also raise blood glucose levels so diabetics shouldn’t consume it. Xylitol is toxic to dogs and can cause very low blood sugar if a dog ingests it.
Yacon Syrup
Pros: Yacon syrup has a caramel taste and is about half as sweet as honey and contains some indigestible sugars which cannot be absorbed by the gut. This is how the syrup provides roughly one third the amount of calories sugar contains which is about 20 calories vs 45 calories per tablespoon of sugar. It is also beneficial in improving gut microflora serving as a food source for good bacteria. It is high in antioxidants and potassium, is anti-inflammatory, effective against constipation and may lower blood sugar levels and it increases good bacteria in the gut.
Cons: Yacon Syrup should be limited to 1 teaspoon before meals and no more than 1 tablespoon per day. Otherwise too much can lead to bloating, nausea, and diarrhea.
SUMMARY: In summary, limited added sugar is recommended and artificial sweeteners can be harmful to your health. Even though minimally processed sweeteners, like honey or maple sugar, contain more nutrients than white sugar, the nutrients will have a negligible effect on your body. Don’t worry about things like whole fruit or plain dairy (like milk or unsweetened yogurt). Just try to limit added sugar desserts, pastries, candies, sugary drinks, or packaged foods whenever possible.
Pros: It's natural, contains zero calories and is 100–250 times sweeter than sugar. It is also thought to have antioxidant properties. Because monk fruit sugar is metabolized differently than regular sugar, you can reduce your caloric intake by using it. It doesn't affect blood sugar and is anti-inflammatory. Monk fruit sugar doesn't affect your blood sugar levels and can improve your glycemic control. Diabetics may want to consider adding monk fruit, a natural sweetener and has less of a bitter aftertaste than stevia. There are no side effects according to the FDA. When baking start substituting 1/3 c monk fruit for 1 cup sugar until you find the sweetness you like.
Cons: UPDATED
According to CBS News and CNN, Feb. 28, 2023, Erythritol sugar substitute found in low-cal, low-carb and keto products, including Monk Fruit, is linked to a higher risk of a heart attack, stroke and death according to a new study from the Cleveland Clinic.
Monk fruit sweeteners are harder to find in grocery stores vs. other sweeteners. Also, some people do not like the monk fruit’s fruity taste, while others report an unpleasant aftertaste. Even though monk fruit provides a sweetness like sugar, it does taste different.
Raw Sugar
Pros: Raw sugar has some molasses and a little amount of iron and calcium than granulated sugar, but not enough to have a true impact on your diet.
Cons: Even though raw sugar is less processed than regular sugar, both contain the same number of calories, carbohydrates per teaspoon. Added sugars like turbinado sugar have very low (or no) nutritional value and have a high concentration of calories.
Saccharin (Sweet ‘N Low)
Pros: Saccharin appears to be generally safe for consumption per the FDA and an acceptable alternative to sugar. It may even help reduce cavities and slightly result in weight loss due to reducing or avoiding sugar.
Cons: Saccharin can cause allergic reactions in people that can't tolerate sulfa drugs. Common allergic reactions include breathing difficulties, headaches, skin irritation, and diarrhea. Long-term saccharin consumption increases the risk of obesity and diabetes, as well as liver and renal impairment. The results also suggest an increased risk of brain carcinogenesis according to the National Library of Medicine.
Stevia (Truvia and Sweetleaf) UPDATED
Pros: Stevia is calorie-free and does not raise blood sugar levels. It is also safer than many other sugar substitutes, like aspartame, sucralose and saccharin which have been linked with cancers. Stevia also has health benefits, such as reduced blood sugar levels, reduced risk of cavities, protection against liver and kidney damage and reduced triglyceride and cholesterol levels.
Cons: UPDATED
According to CBS News and CNN, Feb. 28, 2023, Erythritol sugar substitute found in low-cal, low-carb and keto products, including Stevia and Truvia, is linked to a higher risk of a heart attack, blood cots, stroke and death according to a new study from the Cleveland Clinic.
Stevia is more expensive than other sugar substitutes. It also has a bitter aftertaste that some people find unpleasant. Some stevia products contain additives that may cause side effects like bloating, nausea and vomiting, stomach pain and cramping and other digestive issues.
Sucralose (Splenda)
Pros: Sucralose has the closest taste to sugar of all sweeteners but is 600 times sweeter. It has no bitter aftertaste and is the only non-nutritive sweetener made from sugar, and it has zero calories. The FDA considers Sucralose to be safe.
Cons: Sucralose increases blood glucose and insulin levels which can negatively affect diabetics. A study reported that sucralose to be unsuitable for cooking or baking since when heated since it became degraded and released harmful chemical which may to lead to cancer and infertility in men. Sucralose may alter gut microbiome by decreasing the beneficial bacteria up to 50% and as well as making medications less effective.
Xylitol
Pros: Xylitol tastes very much like sugar and has no bitter after taste unlike Stevia which is sweeter than sugar but does have a bitter aftertaste. Some of Xylitol benefits are helping to prevent tooth decay, prevent and treat osteoporosis, decrease ear infections, prevent yeast infections, and it has little effect on increasing blood glucose and no effect on insulin.
Cons: It must gradually be introduced into the body since too much Xylitol can have a laxative effect causing irritable bowel syndrome, constipation, diarrhea, gas, abdominal pain, cramping, and weight gain. It can also raise blood glucose levels so diabetics shouldn’t consume it. Xylitol is toxic to dogs and can cause very low blood sugar if a dog ingests it.
Yacon Syrup
Pros: Yacon syrup has a caramel taste and is about half as sweet as honey and contains some indigestible sugars which cannot be absorbed by the gut. This is how the syrup provides roughly one third the amount of calories sugar contains which is about 20 calories vs 45 calories per tablespoon of sugar. It is also beneficial in improving gut microflora serving as a food source for good bacteria. It is high in antioxidants and potassium, is anti-inflammatory, effective against constipation and may lower blood sugar levels and it increases good bacteria in the gut.
Cons: Yacon Syrup should be limited to 1 teaspoon before meals and no more than 1 tablespoon per day. Otherwise too much can lead to bloating, nausea, and diarrhea.
SUMMARY: In summary, limited added sugar is recommended and artificial sweeteners can be harmful to your health. Even though minimally processed sweeteners, like honey or maple sugar, contain more nutrients than white sugar, the nutrients will have a negligible effect on your body. Don’t worry about things like whole fruit or plain dairy (like milk or unsweetened yogurt). Just try to limit added sugar desserts, pastries, candies, sugary drinks, or packaged foods whenever possible.