Alternative Sweeteners [the BEST and the WORST]

So you’ve decided- you want to cut down on sugar for your overall health! Based on the way many American’s eat and feel, that’s probably not a bad idea. You don’t, however, want to sign up for a lifetime of desert-less existence (I mean, come on. Chocolate). There are a lot of “sugar-free” products out there claiming to be the mythical solution you have been searching for- all the sweet deliciousness, with none of the adverse health effects of sugar. But what if the solution is even worse than the problem?

What’s wrong with artificial sweeteners?

Alternative sweeteners, both natural and artificial, refer to a wide range of substances from honey to chemical solutions made in the lab. There is a lot that we are still learning about these sweeteners, especially artificial ones, but one thing is for sure- not all sugar-alternatives are created equal, and some may be an even worse choice than sugar! 

Before I dive into my list, a couple of clarifications. The FDA has approved all of the following substances for use in food-grade products. So what’s the problem? For one thing, safety testing is not always an objective process. The manufacturers themselves are often the ones funding the safety studies, and clearly have an ulterior motive for skewing the data one way or the other. Studies that show concerns for the safety of a product may not be published with the others, or may require further research that is never followed through on. Additionally, FDA safety studies are focused primarily on ingesting a large amount of product over a short period of time to determine any side effects or toxicity. Consumers, however, are eating a small amount of these products over a long period of time. There is a big difference between those two patterns- imagine the impact of smoking 100 cigarettes in one day (definitely not great) or smoking one cigarette a day for 50 years (also not great, and way more likely to result in cancer and heart disease). Lastly, safety studies focus only on a healthy population and do not include the elderly, children, or those with underlying health conditions such as metabolic disease, heart disease, hormonal disfunction, or immune deficiency. This results in lots of guesswork and gaps in knowledge.  

That being said, here are the alternative sweeteners with the most concerning data that I recommend avoiding (in no particular order).  

Worst Alternative Sweeteners

Sucralose (Splenda) 

Sucralose is created by attaching sucrose (basic sugar molecules) to chlorine molecules. The result is a substance that is 600 times sweeter than sugar. The body does not recognize sucralose as a food substance, and therefore does not metabolize it. Pure sucralose passes through our bodies without impacting blood sugar and as a “zero calorie” product (it isn’t broken down for energy at all).  

Here’s the problem- pure sucralose is way too sweet to use directly in our coffee or in baked goods (it would be impossible to measure out an amount tiny enough). Enter Splenda! Splenda was created to make sucralose more table-friendly. Splenda is only 1% sucralose and 99% bulking agents and fillers. The main bulking agents are dextrose and maltodextrin- both refined sugars. The official serving size of Splenda is small enough so that they can claim it is calorie-free, but both dextrose and maltodextrin do contain a small number of calories and do impact blood sugar.  

Additionally, many of the original safety studies were done on animals, and over the last 15 years several long-term studies on humans have found some potential concerns. While Splenda has less of an effect on blood sugar response than pure sucrose (simplified sugar) does, it does have some effect on both blood sugar and insulin response. Studies have shown that sucralose also affects the hormones that control weight regulation and the sweet taste receptors in the brain. Regular use has also been linked to migraine headaches and reduces beneficial gut bacteria, which is a crucial part of maintaining a healthy weight. Recent studies on mice even show altered gene or DNA expression caused by regular sucralose consumption. Yikes!  

Aspartame (NutraSweet, Equal)

 Aspartame is created by combining phenylalanine, aspartic acid (two amino acids naturally found in food) and methanol and is definitely one of the most controversial food additives. Short-term studies proved the “safety” of aspartame, but since then long-term studies have shown significant negative effects on mood and behavior and drastically altered brain chemistry.  Aspartame has been shown to cause cancer in rats, although more studies are needed to determine any direct cancer-causing effects in humans.  The real issue, however, is that Aspartame has been proven in studies to be a neurotoxin (induces changes to our brain chemicals), leading to increased cellular toxicity down the line. Cellular toxicity contributes to all sorts of health conditions, including cancer, Alzheimer's, metabolic disorders, arthritis, migraines, and fibromyalgia.  

Saccharin (Sweet N’ Low)

Saccharin is a chemical compound that is 300 times sweeter than sucrose. It has a bitter aftertaste, so it is often combined with aspartame for consumption. Very few studies have been done on the long-term effects on humans, but saccharin is a known carcinogen in rats, even multiple generations down the line. Worth the risk? Probably not.  

Good news!

There are many sweet things gifted to us by nature that are not only less harmful, but even beneficial for our health. You will notice that many of these sweeteners are NOT calorie-free and do impact blood sugar to some extent. They are still the better option, for a few reasons. One has to do with brain chemistry. When we consume something that tastes sweet, it signals pleasure-signals and taste receptors in the brain. This occurs whether the sweetness is from sugar or from a calorie-free chemical- the brain doesn’t know the difference. If there are no calories associated with that sweetness, however, the brain gets tricked and thinks the sugar is still coming. This calorie-free sweet hack can actually begin a cascade of sugar cravings as the brain tries to get what it was promised. The dependency on sweet things increases, leaving us never satisfied. It can actually be more healthful to go with natural sweeteners that do contain calories, as the body knows exactly how to metabolize them and the brain can more easily signal satisfaction. That being said, if blood sugar concerns or other health goals are keeping you very low-glycemic, there are still a couple of better calorie-free options listed below for you. Here is my list of favorite non-sugar sweeteners (in no particular order).  

BEST ALTERNATIVE SWEETENERS

Honey (100% pure + raw)

Raw honey is quite mineral-rich, making it a nutritious option. It even comes packaged with all of the co-vitamins and enzymes needed to metabolize it most effectively. Honey is also antibacterial and can support in the healing of infections.  Honey is not calorie free and does influence blood glucose and insulin response, so moderation is important. Make sure it is raw- the pasteurization process destroys enzymes and nutrients.  

Stevia

 Stevia has gained quite a bit of attention over the last few years. A natural sweetener extracted from the Stevia plant leaves, pure stevia is 300 times sweeter than sucrose. Not only is it not harmful, Stevia may even be helpful in the balancing of blood sugar and the management of type 2 diabetes! Stevia leaves have been used for centuries to lower blood sugar, and modern studies show similar blood sugar benefits and the ability to act directly on the pancreas cells that produce insulin. Stevia products include SweetLeaf (powder) and many liquid extracts. Similar to Splenda, SweetLeaf requires bulking agents to make it palatable (straight Stevia would be waaaaaay too sweet!), but SweetLeaf ingredients contain only Stevia leaf, inulin (a vegetable fiber), and silica (an anti-caking agent)- no processed sugars! Many find that Stevia has a bitter aftertaste, but some products are smoother than others. Now Foods Better Stevia is a great option that (I think) has no aftertaste! 

Sugar Alcohols

This family of sugar-like compounds that are formed by attaching an alcohol group to a sugar molecule and usually have the suffix “-tol” (sorbitol, xylitol, erythritol...). In general, sugar alcohols are metabolized with very little or no insulin needed. That means that the impact on blood sugar is minimal or non-existent, making them a good choice for many diabetics. Higher doses of sugar alcohols can cause digestive distress and diarrhea, so avoid these if you already have compromised digestion and definitely enjoy in moderation. These can be purchased in a powdered form and used very similarly to refined white sugar.  

Xylitol is a very common ingredient in sugar-free chewing gum and mints. It has very little (though not zero) impact on insulin release, as it does not require insulin to enter cells to metabolize. Xylitol has been shown to have anti-bacterial properties and could inhibit the growth of bacteria in the mouth that causes tooth decay. Pet owners be warned- xylitol is very toxic to dogs. Human studies, however, have shown no adverse effects.  

Erythritol is the most chemically stable of all the sugar alcohols, is about 70% as sweet a sucrose, and generally has no detectable aftertaste. It is a favorite sweetener of many "keto” treats, as it cannot be metabolized by our body. It therefore passes through the body without impacting blood glucose or insulin levels. In general, it induces less digestive distress than sorbitol and xylitol because it passes through undigested. Preliminary studies have also shown antioxidant properties of erythritol with no harmful side effects. Win-win!  

Maple syrup

Pure maple syrup is mineral rich and has a lower glycemic impact than processed white sugar. It is also antibacterial and anti-cancer, and contains antioxidants. Score! Maple syrup is not calorie-free and does impact blood sugar, so enjoy in moderation. Make sure it is labeled pure maple syrup- otherwise the product is often mixed with high fructose corn syrup, artificial flavors, and artificial colors. Side note- the darker grades (Grade B or C) are more mineral-rich than the lighter Grade A that we usually see in the stores!  

Agave Nectar (100% pure, raw)

Agave syrup is made from the sap of the agave plant. It has a relatively low glycemic index but is made up of mainly fructose, so should be consumed sparingly (excess fructose can have harmful effects, especially when consumed out of balance with other carbohydrates). Agave syrup may support the growth of healthy gut bacteria, which is crucial in maintain a healthy weight. Make sure it is 100% pure and raw to avoid harmful additives and to get the most nutrient content!  

 
Share this post on social and be sure to tag and follow @balancedbeginningsnutrition #balancedbeginningsnutrition

Sources

Goyal SK, Samsher, Goyal RK. Stevia ( Stevia rebaudiana) a bio-sweetener: a review. International Journal of Food Sciences & Nutrition. 2010;61(1):1-10. doi:10.3109/09637480903193049. 

Regnat, K., Mach, R. L., & Mach-Aigner, A. (2018). Erythritol as sweetener—wherefrom and whereto? Applied Microbiology and Biotechnology, 102(2), 587-595. doi:http://dx.doi.org.ezproxy.jccc.edu/10.1007/s00253-017-8654-1 

Peterson, M. E. (2013). Xylitol. Topics in Companion Animal Medicine, 28(1), 18-20. doi:http://dx.doi.org.ezproxy.jccc.edu/10.1053/j.tcam.2013.03.008