Last Updated on Tuesday, 21 February 2012 10:50 Posted by Home Cure Monday, 20 February 2012 05:41

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In the past few decades we have seen a wide variety of sugar substitutes like NutraSweet™, Equal™, and Splenda™ that all promise zero calories and the same sweet taste as the white stuff. But researchers at Purdue University found that lab animals given foods sweetened with an artificial sweetener actually gained more weight than those who consumed sugar.

The reason is that sugar substitutes give a shot of sweet taste with zero calories, which confuses the body. When we taste something sweet without getting the expected calories that come with that flavor, it actually makes us hungrier. Maybe that is why people can drink a six pack of Diet Coke each day?

Even natural sugar substitutes, which contain fructose, can be a health strain if we overindulge. “Very high doses of fructose may have a negative impact on the liver, and high dietary fructose is associated with metabolic syndrome, obesity, heart disease, and type II diabetes,” states Robin Foroutan, MS, RD, integrative nutritionist and communications chair for Dietitians in Integrative and Functional Medicine.

We can’t live without sugar, and with all kinds of sneaky sources of sugar (it’s in ketchup, soy milk, tomato sauce, and a laundry list of other foods you wouldn’t expect) it’s easy to overdo it without knowing.

Below is a list of sugar substitutes, both good and bad, for you to evaluate.

“THE WORST” NO. 3: SACCHARIN (AKA SWEET N’ LOW™)
In the early ’70s, researchers found that rats who ate saccharin were more likely to develop cancer than rodents who didn’t. What’s more, some experts believe the health effects aren’t limited to lab animals. “Saccharin may add to the body’s toxic load,” says Foroutan. The chemicals found in artificial sweeteners like this one can cause inflammation, hormonal imbalances, and chronic disease, such as diabetes, heart disease, and cancer, she says.

“THE WORST” NO. 2: ASPARTAME (AKA EQUAL™ OR NUTRASWEET™)
Found in a whopping 6,000 foods, this sugar substitute has been scientifically proven to cause health problems in humans and animals.

A study published in the journal “Neurology” showed that some people are particularly susceptible to headaches caused by aspartame, while animal studies have linked this artificial sweetener to cancer. This sugar substitute is also a life-threatening no-no for people with Phenylketonuria (PKU), a rare condition in which the body can’t break down phenylalanine, a main component of aspartame.

“THE WORST” NO. 1: ACESULFAME K
This sugar substitute has been approved since 1988, but you probably didn’t know it’s being used in your favorite foods and drinks (think ice cream and fruit juice) as well as personal care products, such as toothpaste and mouthwash. Look for it in ingredient lists as acesulfame K, acesulfame potassium, Ace-K or Sunett. According to celebrity nutritionist Lisa DeFazio, MS, RD, acesulfame K contains the carcinogen methylene chloride. “Long-term exposure can cause headaches, depression, nausea, mental confusion, and even cancer,” she says.

“THE BEST” NO. 4: SUCRALOSE (AKA SPLENDA™)
This zero-calorie sugar substitute has shown no harmful effects to humans. It also holds up well when heated, so you can safely add it to your grandma’s famous apple pie recipe. But keep in mind, foods tend to bake faster when you’ve used sucralose, says Holly Kistler, RD, registered dietician at Cederquist Medical Wellness Center in Naples, Fla.

“THE BEST” NO. 3: STEVIA (AKA TRUVIA™ OR SWEETLEAF™)
This sugar substitute tastes just like table sugar and won’t cause a jump in blood sugar levels. A plant indigenous to Paraguay and Brazil, this substitute is made from Stevia Rebaudiana. In fact, a study published in the journal “Metabolism” showed that Stevia increased insulin production in lab animals — a potential boon for diabetics. Look for the FDA-approved purified extract of Stevia, called Rebiana, on ingredient lists.

“THE BEST” NO. 2: AGAVE NECTAR
Looking for a natural sugar substitute? This honey-like sweetener is made from the sap found in the core of the agave plant. It’s sweeter than table sugar, so you can use less to get the same results, while at the same time boosting your RDA of vitamins and minerals. It has trace amounts of calcium, iron, potassium, and magnesium. Agave nectar also has a lower glycemic index than table sugar (because of its high fructose count), so it won’t cause a spike in blood sugar levels, says Alison Massey, MS, RD, a nutritionist at Mercy Medical Center in Baltimore, Md.

“THE BEST” NO. 1: HONEY
Want to lose those love handles fast? Sweeten your morning cup of coffee with honey. A study in “The Scientific World Journal” found that when subjects were given equal amounts of either honey or sugar, those in the honey group actually saw a reduction in both weight and body fat. What’s more, this natural elixir has trace amounts of niacin, riboflavin, thiamin, vitamin B6, free-radical fighting antioxidants, and, in raw form, gut-friendly bacteria. This natural sugar substitute topped the lists of every expert we spoke to for good reason – it’s low glycemic index keeps sugar levels in check, and it’s up to 50 percent sweeter than the white stuff — so your sweet tooth will be satisfied with less.

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1. 

   Dr. Sinkin

   March 8, 2012 at 10:15 am

   Well done, thank you!! The rumors are definitely out there but this really summed it up. As a dentist, I’m passionate about getting the word out about this topic. If you’re interested, I recently wrote about sugar substitutes and their link to tooth decay: http://bit.ly/Av9sbQ

   I welcome your comments,

   Dr. Sinkin