The Bitter Truth About Artificial Sweeteners

There’s been at least a 20-fold rise in the amount of sugar that Americans consume from the 18th century to now. It has been estimated that an average American consumes about 765 grams of sugar every five days even without his own awareness.

We live in a world where salt and sugar have encroached into almost everything we eat and drink. When evidence-backed studies about the hazards of sugar consumption are being published almost every day, it’s only natural for us to opt for the next best thing to it, sweeteners! However, not everything about artificial sweeteners is that sweet. Here’s what you should know about some popular artificial sweeteners.

Stay Away From The Unsafe Ones

Sucralose, aspartame, saccharin, neotame, and acesulfame are some of the oldest sugar substitutes. Almost all of these sweeteners are stable at cold and hot temperatures. But an increasing number of studies have identified a clear-cut link between artificial sweeteners and various health issues. These sugar substitutes although free of calories do more harm than conventional sugar would do.¹

Frequent consumption can change the normal bacterial culture in your body leading to a catastrophe of conditions like autoimmune problems, diabetes, and metabolic disorders.²

Be Wary Of The Bad Ones

High-fructose corn syrup, brown rice syrup, agave nectar and turbinado are considered to be the bad guys among artificial sweeteners. Corn syrup especially is capable of spiking your blood sugar levels leading to nasty health issues like insulin and leptin resistance along with increased weight gain.

The rest of the sweeteners in this category don’t cause a rapid rise in blood sugar levels like corn syrup does. However, brown-rice syrup should be avoided if it’s not organically produced in order to avoid arsenic poisoning. If you are intolerant to gluten, it’s wise to opt for the gluten-free version of the syrup.³

Go For The Safer Alternatives

Thanks to man’s pursuit for the next best thing, sweeteners that are are less harmful for human consumption have been developed. Below are the much-loved and safe sugar substitutes you can choose.⁴

• Stevia- It’s has zero-calories and a low-glycemic index. But go for the one to avoid exposure to unnecessary chemicals and toxins.
• Maple syrup- Having 100% maple syrup can provide you with energy, zinc, and antioxidants that work well against inflammation. Choose the darker one for a higher load of antioxidants.
• Honey- The most natural and ancient sugar substitute, honey has amazing health benefits. When consumed in raw form, it can lower the risk of cancer, prevent cardiovascular diseases as well as boost immunity.
• Molasses- The remnants of boiled raw sugar are molasses and it’s devoid of sucrose. Research shows that blackstrap molasses can prevent anemia and enhance vitality due to its high iron content.
• Sugar alcohols- These include sorbitol, mannitol, and xylitol and are as good as stevia when it comes to being used as sugar substitutes. They do have a strong laxative effect and is not recommended for people with IBS.

For the sake of your health, it’s best to opt for safe and natural sugar substitutes to sweeten your foods and beverages. Fruits like dates and monk fruits besides organic maple syrup, honey and molasses are the best bet. If you are already suffering from diabetes or problems with weight gain, consult your nutritionist before making artificial sweeteners a staple in your diet.