Which Sweetener Do I Choose?
Which Sweetener Do I Choose?
There is so much mixed information out there on the use of
white sugar, natural sugars, artificial sweeteners, and the new age sweeteners
like monk fruit, coconut sugar, and stevia. How are we supposed to know what is
okay for our bodies and what is harmful?
White Sugar
Sugar is
made from sugarcane juice. When the moisture is removed, it begins to
crystalize. The refining process removes the molasses from sugar and any nutrients
that come along with it.
Natural Sugars
Fruits are an example of a food that
contain natural sources of sugar. They also contain fiber, vitamins, minerals,
and antioxidants.
Maple Syrup does not contain preservatives or
additives. It is high in antioxidants and minerals (calcium and zinc). It is
also a prebiotic. Prebiotics help maintain healthy gut bacteria.
Honey contains amino acids, antioxidants,
enzymes, minerals (magnesium and potassium), and vitamins. Honey has more
calories than maple syrup but the syrup lacks the vitamins that honey have.
Remember, children under the age of 1
should never ingest honey because it can cause infant botulism.
Artificial Sweeteners
Sweet-N-Low contains saccharin. Saccharin has
had a lot of controversy over the years due to a study performed with rats in
the 1970s. The rats had a higher incidence of bladder cancer. The restrictions
and labeling regarding this was later dismissed due to the mechanism of action
not applying to humans. The body does not digest or absorb saccharin. It is 300
x sweeter than sugar but does have a bitter or metallic aftertaste. It is used
in a variety of soft drinks, chewing gums, and toothpaste.
Equal is the commercial name for aspartame or
NutraSweet. Unlike saccharin, the body does digest aspartame because it is made
up of amino acids. It is 200 x sweeter than sugar. Many people complain of side
effects like nausea, headaches, and fatigue. Aspartame is known to enhance the
sweetness of fruit flavors and retain the sweetness in gum 4 times longer.
Splenda is the brand name for sucralose. It
is 600 x sweeter than sugar. It is ideal for baking with a 1:1 ratio swap with
sugar. There is some controversy if it contains calories or not. Although, there
is not enough research to indicate that it causes health issues, it is in a
class of chemicals that are considered toxic or cancer causing.
New Age Sweeteners
Stevia is an all-natural sweetener that comes
from herbs similar to sunflowers. It is 300 times sweeter than sugar. There are
some complaints with its use, including dizziness, muscle pain, and nausea. One
of its benefits is it can lower blood pressure.
Coconut Sugar is a sweetener made from coconut flowers. It
is about 75% as sweet as sugar. It contains
trace amounts of minerals like iron, calcium, potassium, and zinc. In
addition, it contains inulin which stimulates good bacterial growth in your gut. However, the grams of sugar are just slightly
less than regular sugar.
Monk Fruit is a sweetener that is extracted
from dried fruit. It is 150-250 times sweeter than sugar. It has no known side
effects. It is difficult to harvest and produce, so it may be a little harder
to find and a little more expensive.
There are many other ill effects that can come from excess
sugar. These can include weight gain, increased risk for diabetes and heart
diseases, and cavities. Choose your sweetener wisely as there may be risks
associated with them. As always, everything in moderation.
Contact Natalie Hofmeister MS, RDN, LD/N at Lifestyle Nutrition Consulting
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