When choosing the most advantageous sugar substitutes we do need to be careful. There are side effects we may want to consider. Because there can be negative consequences to our choice. We may also 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, it is best to focus on eating more nutritionally-balanced foods.
GHS DOES NOT Endorse This List of Artificial Non-Nutritive Sweetener Sugar Substitutes
Aspartame
You may know it as the brand name, NutraSweet or Equal. The main use of aspartame is in soft drinks, but it’s also common in medications, fruit drinks and chewing gum.
Although considered safe for consumption by many government regulating bodies, aspartame hosts a wide variety of side effects, ranging from anxiety, candida, brain fog and memory loss, muscle spasms, weight gain, brain tumors and brain cancer, digestive issues, heart palpitations and more. However, those who support its use say there is no concrete evidence to support these positions.
Acesulfame Potassium (Ace K)
It is usually combined with sucralose in Splenda, or with aspartame and equal or Coke zero. It is quite often found in candy, toothpaste, chewing gum, dressings, marinades, sauces, frozen desserts, ice cream, yogurt, lemonade and protein shakes.
Healthline, an American provider of health information out of San Francisco, states that, “If you take a better-safe-than-sorry approach when it comes to food additives with controversial backgrounds, it may be best to steer clear of Ace K.” It goes by several names, such as acesulfame potassium, acesulfame K, or Ace K. It is also marketed under the brand name Sunnet or Sweet One.
Sucralose
It is also known as Splenda, an artificial sweetener that is marketed in a way that makes one think it comes from natural sugar. These molecules can damage the microbiome (gut bacteria), and lead to candida, irritable bowel, ulcerative colitis, Crohn’s disease and obesity.
Sucralose only makes up about 5 percent of Splenda. The other 95 percent contains a bulking agent and filler called maltodextrin, and corn-based dextrose, which is a type of sugar. Sucralose is used as a sugar substitute in cooking and baking and is added to thousands of “zero calorie” food products sold throughout the United States. It is used more extensively than any other artificial sweetener, because it is readily soluble in ethanol, methanol and water. This means it can be used in fat and water-based products, including alcoholic drinks.
Do Artificial Non-Nutritive Sweetener Sugar Substitutes Affect our Weight?
The University of Texas Health Sciences Center at San Antonio found that consuming zero-sugar and diet soda increases the likelihood of weight gain by 47 percent! Dr. Sharon Fowler, who led the study, concluded that artificial sweeteners are a cause, rather than a countermeasure, of the current obesity epidemic (Fowler et al. 20083). This may also help explain one reason why obesity has steadily worsened since many synthetic sweeteners were approved.
GHS DOES Endorse This List of Natural Non-Nutritive Sweetener Sugar Substitutes that are Advantageous 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. At Genesis, we recommend the Sweet Leaf Stevia brand, because it is regarded as the least processed and best tasting. If you’ve tried cheaper stevia liquids, you know 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 has 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.
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 your body and is considered fine in small/reasonable amounts.
There are several studies showing erythritol to have beneficial effects on the interior blood vessel 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.
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.
Natural Non-Nutritive Sweetener Sugar Substitutes are Beneficial to Weight Loss
Liquid Sweet Leaf stevia and Lakanto monk fruit are your best options overall for sugar substitutes. 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. By curbing your sweet tooth, you will help prevent disease and promote lasting health. Remember to focus on eating more nutritionally-balanced foods from your GHS plan.