Sweeteners and Sugars
A comparison of natural and artificial sweeteners, their nutritional benefits, health impacts, and recommendations for optimal choices in daily consumption.
Last updated
A comparison of natural and artificial sweeteners, their nutritional benefits, health impacts, and recommendations for optimal choices in daily consumption.
Last updated
Natural sweeteners like raw honey and pure maple syrup offer beneficial nutrients and antioxidants, while artificial options such as aspartame and sucralose have been linked to disrupted gut health and metabolic problems. There is an abundance of sweeteners available today, from coconut sugar to high-fructose corn syrup, that affect human health in vastly different ways.
This list prioritizes foods that are easiest to digest, most nutrient dense and least toxic. There will be factors that are unique to each person. Adjust slowly and experiment to understand which foods are best for you.
Raw Honey: retains more nutrients compared to pasturized honey. It contains enzymes, antioxidants, vitamins, minerals, and beneficial compounds that can be destroyed by cooking or when added to hot coffee. It can be used as an antimicrobial and has been shown to have a positive effect on sleep when consumed before bedtime.
Pure Maple Syrup: not the fake ones made with high-fructose corn syrup, contains more than twenty polyphenol bioactives, which are beneficial plant compounds. Maple syrup is a good source of manganese, zinc, riboflavin (B2) and copper and also contains a small amount of selenium.
Coconut Sugar: consists of approximately 70-80% sucrose, with the remaining 20-30% comprising a mixture of glucose, fructose, and small amounts of other nutrients. These include iron, B vitamins, potassium, zinc, and magnesium. Notably, coconut sugar has a lower glycemic impact compared to regular table sugar, meaning it causes a smaller increase in blood sugar levels when consumed.
Stevia: is a plant-based sweetener that has been shown to improve blood glucose control and help diabetic patients manage their blood sugar levels. Some people dislike its bittersweet flavour. It is important to read the label as some manufacturers include maltodextrin which should be avoided.
Allulose: is a naturally occurring sugar found in small quantities in certain fruits like figs and raisins. Allulose has a similar taste and texture to sugar but with fewer calories. It is not fully absorbed by the body, so it provides fewer calories compared to regular sugar. Allulose does not significantly impact blood sugar levels, making it a suitable option for people with diabetes.
Monk Fruit: also known as Lo Han, is a natural sweetener derived from the monk fruit. It is a popular alternative to sugar due to its zero-calorie and low-glycemic properties. Monk fruit sweetener contains natural compounds called mogrosides, which provide sweetness without raising blood sugar levels.
White Sugar: (sucrose) is a mix of glucose and fructose that lacks the protective substances found in honey, maple syrup and fruit juices, making it more susceptible to fermentation by gut bacteria, which can produce negative compounds.
Brown Sugar: contains added molasses, which produces more advanced glycation end products which can accelerate aging and contribute to heart disease. Additionally, brown sugar still consists mainly of sucrose, which can lead to unhealthy blood sugar spikes and other negative health effects when consumed in excess.
Erythritol: is a natural sugar alcohol found in fruits and vegetables. It is about 60 to 70 percent as sweet as regular sugar but has zero calories and carbs and no effect on glucose or insulin levels. Erythritol is less likely to cause gastrointestinal discomfort compared to other sugar alcohols. It is often combined with xylitol to achieve a smoother flavor.
Xylitol: is a natural sugar alcohol derived from North American hardwood. It is sweeter than table sugar but has a negligible effect on insulin levels. Xylitol is well-tolerated by most people, but consuming too much before your body is accustomed to it can cause digestive issues. It has several benefits, including inhibiting cavities, tooth decay, and sinus infections. However, there are concerns that it may negatively impact gut flora.
Sorbitol and Maltitol: are compounds sourced from plants and small amounts are okay, think of chewing one piece of gum per day. However, if overconsumed in one meal, they can cause digestive issues like bloating, gas, and diarrhea in many people. These sugar alcohols are not fully absorbed in the small intestine and can ferment in the large intestine.
Fruit Juice Concentrate: is a form of fruit juice where the water content is removed, leaving behind a higher concentration of sugar and may contain toxins through the use of low-quality, moldy fruit. Opt for organic options if available.
Agave Syrup: should be avoided because it is high in fructose content, ranging from 70 to 90 percent. This makes it worse than regular sugar in terms of its negative impact on the body. Consuming agave syrup can lead to undesirable triglyceride production which can increase the risk of various health issues, including cardiovascular disease, obesity, and metabolic disorders.
High-Fructose Corn Syrup: (HFCS) is a refined sweetener made from GMO corn sugar. HFCS is nutritionally similar to sucrose (table sugar) but has a slightly higher fructose ratio, which can be challenging for the body to process effectively. Excessive consumption of HFCS has been linked to weight gain, obesity, and metabolic disorders. Additionally, HFCS is commonly found in processed foods and beverages, which are often high in calories and low in nutritional value.
Maltodextrin: has as many calories as any other sugar and can contribute to weight gain. It is commonly used as an ingredient by the processed food industry to thicken products and enhance texture. While maltodextrin doesn't taste sweet, it can still affect the body's calorie count. Additionally, excessive consumption of maltodextrin can lead to undesirable triglyceride production and increase the risk of health issues such as obesity and metabolic disorders.
Aspartame: is an artificial sweetener that is prevalent in diet sodas and energy drinks. Regulatory agencies worldwide have reviewed aspartame as safe for most people when consumed in small amounts. However, there have been established links between aspartame consumption and neurobehavioral effects, such as difficulty thinking and concentrating and visual blurring. Additionally, aspartame contains phenylalanine and aspartic acid, which, when consumed in elevated levels, can increase the risk of seizures and mental confusion.
Sucralose: marketed as Splenda, can harm gut health by reducing beneficial bacteria, potentially contributing to obesity, diabetes, and bowel diseases. It may increase inflammation and cause DNA damage, raising cancer risks. Sucralose might also increase insulin and glucose levels, possibly leading to metabolic disorders like type 2 diabetes. Despite FDA approval, ongoing research is required to understand its long-term effects.
Acesulfame Potassium: (Ace-K) is an artificial sweetener found in products like diet sodas. Ace-K may interfere with glucose regulation, potentially increasing insulin levels and the risk of metabolic issues. This contradicts the intended purpose of artificial sweeteners as calorie-free alternatives for managing blood sugar. While regulatory agencies like the FDA and EFSA have deemed it safe, concerns persist about its potential link to cancer. Additionally, Ace-K might alter gut microbiota composition, possibly leading to glucose intolerance and metabolic syndrome. These changes in gut bacteria could disrupt normal metabolic processes, potentially contributing to weight gain and other metabolic disorders.
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