If you have been trying to reduce sugar and calories in your diet, chances are that you’re considering using sugar substitutes such honey, Stevia, or Aspartame instead. Furthermore, the health risks associated with processed sugar and high fructose corn syrup are many and severe.
So it makes sense to opt for sugar substitutes as most of them are generally considered as “healthy.” Well, healthy they may be. But how safe are they?
Well, to answer this question, let’s first discuss what sugar substitutes are.
What are Sugar Substitutes?
Sugar substitutes are low-calorie or calorie-free sweeteners used instead of sugar to sweeten food and drinks. They tend to be far much sweeter compared to regular sugar.Sugar substitutes are divided into four categories namely;
- Artificial sweeteners…e.g. Aspartame, Saccharin, Acesulfame, Neotame, and Sucralose
- Natural sweeteners…e.g. Honey, Maple Syrup, Agave Nectar, Molasses, and Fruit Juice Concentrate
- Sugar alcohols…e.g. Isomalt, Erythritol, Lactitol, e.t.c
- Novel sweeteners…e.g. Stevia, Tagatose, and Trehalose
How Safe are Artificial Sweeteners?
Artificial sweeteners are found in thousands of food and drink products like cakes, chewing gums, ice creams, desserts, and many others.Although they have been approved by the FDA and are widely used, they are not as safe as they are thought to be. In fact, all artificial sweeteners should be avoided like plague.
Numerous studies indicate that artificial sweeteners could far worse be dangerous than sugar and fructose. There have been claims that these sweeteners, especially Aspartame, cause cancers such as lymphoma, leukemia, and accelerate tumor growth in laboratory animals.
Scientific evidence shows that Aspartame also worsens insulin sensitivity in diabetic patients to a greater degree compared to sugar. However, if used in moderation, the risk of developing these complications is said to be lower.
How About Natural Sweeteners?
Natural sweeteners are generally healthy when used in moderation. However, the risks they pose when taken in high amounts are no different from that of sugar.For example, honey is high in fructose, although its health risks are lower because it’s completely in its raw form.
Agave syrup on the other hand is said to be much worse than high fructose corn syrup because it has higher fructose content than any other commercial sweetener. Furthermore, most agave syrups are commercially produced, not all natural like most people think.
Are Sugar Alcohols Any Better?
Sugar alcohol sweeteners contain few calories than processed sugar, which makes them a great alternative. They also have less sugar than sugar.However, the danger lies in the fact that they are not completely absorbed in the body and consuming anything containing these sweeteners in high amounts may lead to abdominal gas and diarrhea. Research also indicates that maltitol raises blood sugar levels especially when taken in large amounts.
Safest Sugar Substitutes
Scientific evidence shows that Stevia, a very sweet herb derived from the Stevia plant, is one of the best and safest sugar substitutes. It’s mostly used in many drinks and dishes.Another safe and healthy sugar substitute is Lo Han Guo which is said to be about 200 times sweeter than sugar. Its however harder to find and more expensive compared to Stevia.
When used in moderation, most sugar substitutes are generally safe. However, the only problem is that most foods and drinks contain high amounts of these sweeteners, which many consumers are unaware of. It’s therefore important to tread carefully when considering using these substitutes as they could potentially do more harm than good.
