A sweetener may be all natural, but what sweeteners are beneficial to weight loss? This is a serious question, because the standard American gets about 15 to 20 teaspoons of sugar every day. That’s an average of 57 pounds of sugar a year per person. And when you consider that added sugar is incorporated into so many products on our grocery shelves, it’s easy to eat much more than you think you are ingesting.
Just because a sweetener is all natural, this doesn’t mean it’s still healthy for us all the time. For example, honey and maple syrup are all natural, but they are not beneficial for weight loss. Understanding how to navigate the many different options on the market is very important.
Sweeteners that are beneficial to weight loss.
- Stevia.
This product is processed from the stevia plant leaf. It is an incredibly sweet plant, being 250-300 times sweeter than sugar. This herb has been studied extensively and has no effect on blood sugar, insulin signaling or triglyceride formation while improving insulin sensitivity. Therefore, it is a great sugar replacement for weight loss and helpful for diabetics and those with high blood pressure – regardless of what AI Assist tells you. We recommend the Sweet Leaf Stevia brand at Genesis, because it seems to be the least processed and best tasting. If you’ve tried cheaper stevia liquids, you know that they can be more bitter.
- Monk fruit or Lo Han extract
It also has a very low glycemic index, with its sweetness being 300+ times sweeter than sugar. As a result, it is only used in very small amounts. It is also been shown to act as an antioxidant with an ability to inhibit cancer cell formation by aiding the immune system. Lakanto produces monk fruit in a small squeeze bottle, which is very clean.
Overall, sugar alcohols are considered sweeteners that are beneficial to weight loss.
Sugar alcohols are known for their ability to pass through the digestive system without being metabolized. As a result, they will not spike blood sugar or insulin. They measure cup for cup like real sugar. Probably the most reported problem with sugar alcohols is that they tend to cause digestive upset in some individuals, such as bloating, gas and diarrhea.
- Erythritol
Many of you know it by the name Swerve, but it is also often used in combination with other sweetening products in liquid and granular form. It is a sugar alcohol that is actually found naturally in fruits, such as grapes, pears, watermelon, and some fermented foods like wine, cheese, saki and soy sauce. Erythritol was given the status GRAS (generally regarded as safe) by the FDA because of this. In fact, your body even manufactures some erythritol from sugar via certain pathways. So, it’s not a new substance to our bodies and is considered fine in small/reasonable amounts.
There are several studies showing erythritol to have beneficial effects on the interior blood vessels walls. In one study, they took diabetics and provided them with 36g of erythritol a day. The results were that it actually improved blood vessel function and aortic stiffness – both of which lower cardiovascular risk.
Allulose is another of the sweeteners that are beneficial to weight loss.
It is not a sugar alcohol, but is a simple sugar found naturally in several food sources. Figs, raisins, maple syrup and brown sugar contain allulose. It is about 70% as sweet as sugar. Around 70% of the allulose you consume is absorbed into your blood through your digestive tract, and leaves your body via your urine without being used as fuel. This provides a minimal impact on blood sugar. Early research shows it to have anti-inflammatory effects, as well. It is not fermented in the gut, so it doesn’t usually cause stomach issues like gas or bloating.
Entertaining a sweet tooth on a regular basis can be detrimental to your weight loss success.
We have several recipes that utilize erythritol. These are usually reserved for special occasion or holiday recipes. They are occasionally added in other recipes in a small amount. It’s a far better option than anything with traditional sugar, which provides people with tasty alternatives for special occasions. You have to be careful, though. We can tend to think that just because a sweetener will not spike blood sugar, we can just have it all the time. As a result, we can end up making and eating a lot of lower-glycemic treats. Instead, we need to eat more nutritionally-balanced foods.
Learn to curb the sweet tooth if you want to prevent chronic disease and promote true lasting health.
Liquid pure Stevia and monk fruit are your best options overall. It’s also good to exercise daily restraint in not eating many sweetened options. As you lessen the amount you ingest, your taste buds will change and adapt. This way you will not find yourself craving sweets the way you have in the past. You will avoid gaining back the weight you have worked so hard to lose.