Sugar Substitutes (Not so sweet for your health)

 

Sugar has become demonized and rightfully so. We know sugar consumption and its addictive qualities can have serious consequences on our health. You may be trying to avoid sugar because it doesn’t fit into your diet plan, you have diabetes, or understand the affect is has on accelerating the aging process and inflammation. While that is a good step to take, be cautious of using sugar substitutes as a replacement for your sweet tooth. Many manufacturers do not list the dangerous side effects of artificial sweeteners.

Aspartame is found in many common diet products. Sugar free flavored yogurt, diet soda or soft-drinks, sugarless gum and candy usually often contain this ingredient. While there is not definitive evidence that aspartame causes cancer or other rumored health issues, it still may negatively influence gut bacteria and worsen glucose management.

Saccharin is found in the same types of products as aspartame. Studies have linked saccharin with the development of bladder cancer in rats. For this reason, Congress mandated that further studies of saccharin be performed and required that all food containing saccharin display the following warning label: “Use of this product may be hazardous to your health. This product contains saccharin, which has been determined to cause cancer in laboratory animals.” While there is not clear evidence that saccharin has the same effect on humans, it’s probably not something you want to experiment with.

Sucralose is what is used in Splenda. It’s essentially chlorinated sugar being marketed as a healthy alternative. Although it appears to be safer than those pink and blue packets, there has not been enough research to use it without caution.

Acesulfame – K (acesulfame potassium) is another calorie – free sweetener and contains the carcinogen methylene chloride. Long-term exposure to methylene chloride has been studied to cause headaches, depression, nausea, mental confusion, liver effects, kidney effects, visual disturbances, and even cancer.

Stevia is the one sugar free substitute that I feel semi-comfortable recommending, but still not in unlimited quantities. Stevia comes from a South American shrub and has a slightly bitter taste. Some of the benefits include improving blood sugar, blood pressure and helping with cravings – although it still has its downsides. While a little bit of Stevia typically will not cause any reaction, having too much can cause digestive upset and there have actually been studies showing that mega doses can cause infertility in rodents.

The best thing you can do is start adjusting your palate to get used to less sweet foods. Slowly cut back on the amount of sugar you use in your morning tea or coffee. Ditch the diet soda and try opting for water or club soda with fresh squeezed lemon or lime. Eat organic fruit instead of fat free frozen yogurt or other diet desserts that are artificially flavored. When in doubt, go back to basics and try to consume what comes from Mother Nature.