Many people seek out alternatives to sugar, for a number of reasons – some may be diabetic, or worry about becoming diabetic; some may simply want to lose weight; and some may simply have heard that too much sugar is bad for you, and wish to cut back, but aren't willing to give up sweet things. There are three main categories of sugar substitutes: artificial sweeteners, natural non-sugar sweeteners, and sugar alcohols. Each has its benefits and drawbacks.
Artificial Sweeteners
Aspartame is the best known and most widely used of the artificial sweeteners, followed by sucralose (Splenda), and then saccharin.
Without question, this group of sweeteners has the most potential drawbacks and side effects. Many studies hint at the possibility that each of them may be carcinogens, or cancer causing compounds. But that is just the beginning. Some claim that they hugely and quickly lower the immune system, making the body vulnerable to viral, bacterial and fungal infections. There is some evidence that a disproportionately large number of lupus sufferers are diet soda drinkers. The wood alcohol in Aspartame, when heated, converts to formic acid, which causes a condition that presents very similarly to multiple sclerosis. There are even claims that some of them can cause infertility and birth defects.
And worst of all, the two biggest claims to benefits by these sweeteners – weight loss and safety for diabetic consumption – have been shown over and over to be false. Even though they are zero calorie themselves, most of them make the body crave carbohydrates, leading to weight gain; some even interfere with how your body deals with foods, leading to further weight gain potential. As for diabetics, there is growing evidence that many of these artificial sweeteners, even though they don't raise blood sugar levels themselves, somehow cause blood sugar levels to become and remain volatile as long as they are used.
This list could go on and on.
When all is said and done, it is most likely much wiser to steer clear of artificial sweeteners, regardless of the reason for seeking a sugar alternative.
Sugar Alcohols
Contrary to the name, sugar alcohols contain neither sugar nor alcohol. They are carbohydrates, which range in sweetness from 25 to 100 percent of the sweetness of table sugar. They are not calorie-free, however; they contain, on average, about half the calories of sugar. Despite this, they are effective at lowering the glycemic response and preventing blood sugar imbalances, making them useful for diabetics, and do reduce the calorie amounts, making them potentially useful for losing weight, as long as they are not overdone, as they are not zero-calorie.
There are a few side-effects, but they are mostly minimal, such as temporary bloating, gas, or diarrhea if eaten in too large quantities.
Natural Sugar Substitutes
Some point to agave nectar as a good choice for a sugar substitute, and it is; however, because of its high carbohydrate count, it is not effective for either diabetics or those trying to lose weight.
Honey, particularly so-called single blossom honey (red clover honey, orange blossom honey, etc.) is also a good choice, as these are very healthy for the body.
But one of the best choices, for both dieters and diabetics alike, may be stevia. Stevia is made from the leaves of the plant, which is a member of the chrysanthemum family. It is 200-300 times sweeter than sugar, yet is calorie free.
Although at one time it was listed as a potential toxin, based on one study in which it appeared to be a mutagen when exposed to a chemical produced by the liver, later studies showed little evidence of this.
Other studies have shown that it may actually increase insulin sensitivity and insulin production, at least in rats, meaning it is not only safe, but potentially hugely beneficial for diabetics.
One of the sweet compounds in stevia, rebaudioside A, or Reb-A, is the main component, along with erythritol, a sugar alcohol, in Truvia, marketed by Cargill and the Coca-Cola company; PureVia is PepsiCo's brand of sweetener using Reb-A.
Related Articles
- Hidden - or Not So Hidden - Dangers of Splenda - the potential dangers of Splenda, too often seen as perfectly safe
- Dangers of artificial additives in food, skin care products, and more - Outlines some of the many risks of artificial additives in everyday products
- Corn Syrup and Artificial Sweeteners - an overview of corn syrup and its link with certain artificial sweeteners
Sources:
"So just what is this sweetener, anyway?", LA Times, August 31, 2009
"Artificial Sweeteners", MedicineNet.com
"Healthier Sweetener Resources", holisticmed.com
"Warning on Artificial Sweeteners", health-n-energy.com
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