I wanted to talk about artificial sweeteners today because I have noticed that there is a lot of confusion and misconceptions revolving around these non-caloric sweeteners. Artificial sweeteners are the huge list of products sweetened with them are marketed to you relentlessly as "healthy foods" or "heathier" than sugar or corn syrup sweetened products. But are they really?
Just to clarify, some of the most popular artificial sweeteners on the market today are:
These artificial sweeteners are used in abundance in almost every "diet" drink, "lite" yogurts, puddings, and ice creams, most "low-carbs" products, and almost all "reduced-sugar" products. Heck, even most protein powders are loaded with artificial sweeteners too -- just look on the ingredients and you will usually see one of those nasty artificial sweeteners in just about every protein powder on the market... that is why I personally use a naturally sweetened high quality protein like this one here.
Sucralose (aka, splenda) is probably one of the worst offenders of claiming to be "healthy" as they say that it is "made from real sugar." Do not be fooled! It is still an artificial substance, and a fairly nasty chemical at that.
What they do not tell you is that Splenda is actually a chemically modified substance where chlorine is added to the chemical structure, making it more similar to a chlorinated pesticide than something we should be eating or drinking.
This is one of the biggest misconceptions that I see all of the time and it saddens me to see so many people poisoning themselves and their family with dangerous artificial sweeteners like splenda, while falsely thinking they are doing something healthy.
The truth is that artificial sweeteners are not even close to being healthy, and as you will discover in a minute, can easily be just as bad for you, if not worse, than sugar or corn syrup. Most people think that they are doing something good for themselves by choosing the "diet" drinks or "lite" yogurts compared to the sugar-laden versions, but the problem is that you are exposing yourself to a whole new set of problems with the artificial sweetened drinks and foods.
I know you are probably frustrated by all of the contradicting messages you hear each day about which foods are good for you and which are bad. I am sure just today you probably saw some clever ad or commercial somewhere screaming health benefits for a food product that is loaded with artificial sweeteners. Do not worry. Just stick with me and I will get past the marketing hype for you and decipher the truth. I will also give you some ideas for great alternatives to artificial sweeteners as well as alternatives to sugar or corn syrup sweeteners.
The fact is, artificial sweeteners vs. sugar or corn syrup is really just a battle between two evils. Which evil is worse?
I am sure you already know the problems with sugar or high fructose corn syrup sweetened products. The excess empty calories, the massive blood sugar spike, and the resulting insulin surge this creates in your body not only promotes fat gain, but also stimulates your appetite further, making things even worse. these massive blood sugar spikes also contribute to glycation in the cells of your body, which basically makes you age faster.
On the other hand, artificial sweeteners save you calories, but there is growing evidence that they an increase your appetite for sweets and other carbohydrates causing you to eat more later in the day anyway. Therefore, you do not really save any calories at all.
Also, studies are beginning to emerge showing that artificial sweeteners can trigger "sweet recepters" in your stomach that tell your body to produce insulin, even though you did not actually consume sugar. These high insulin levels from artificial sweeteners can promote fat storage and trigger cravings, in a similar manner to sugar itself.
One study I read wanted to find out why people that drink diet soft drinks often gain even MORE weight than those drinking regular soft drinks, and they theorized that people drinking "diet drinks" many times eat more calories because they fool themselves with the calories they thought they saved from the diet drink.
All of the 4 artificial sweeteners listed at the top of this article are nasty chemicals that the human body is simply not meant to ingest, and historically would never have ingested in nature.
However, most of the population is ingesting a whole lot of these chemicals on a daily basis. Aside from the problems I touched on so far, other health issues that have been related to artificial sweeteners in scientific studies as well as observations are:
Now some of the above potential health problems are definitely not proven as fact in studies. However, some of them have been shown in animal studies given high doses. Also, if you do some research, you will find hoards of people that attribute the use of artificial sweeteners over the years with all sorts of illnesses in themselves or in family members.
Regardless of the fact that some of the health problems for actual human use are not proven conclusively yet, I do not know about you, but I would rather protect myself and my family and steer clear of these possibly dangerous artificial chemicals.
Of course, despite all of the health issues potentially associated with artificial sweeteners, the companies that sell the products will continue to claim that they are fully safe. Do not believe them! The bottom line is that the body was not designed to deal with foreign substances like artificial sweeteners. Take my word on that one.
So what are your options for healthier alternative?
Well, you best alternatives for the caloric sweeteners like sugar or corn syrup are either natural raw honey, organic maple syrup, coconut sugar, or even molasses.
Even though these alternatives still have the same amount of calories as sugar or corn syrup... honey, organic maple syrup, coconut sugar and molasses actually provide some nutrients, including minerals and antioxidants, so it is not just empty calories. Empty calories such as white refined sugar stimulate your appetite more because your body is lacking nutrients.
Now you are probably thinking that you would like to still save on calories but avoid nasty artificial sweeteners. Good news... You can!
You have probably seen me reference this natural sweetener in a lot of my recipes called Stevia. I have been using stevia for years as an alternative sweetener when you still want to save a little on calories and sugar but do not want to harm your health with artificial sweeteners.
Stevia is not artificial like the other chemical sweeteners I mentioned above. Stevia is simply a natural non-caloric HERB that has been used for thousands of years in some parts of the world. When dried into a powder, it has a sweetness about 200-300 times stronger than sugar.
One problem I have noticed with using Stevia is that the pure powder is a very powerful sweetener, so you can easily use too much. However, I have found some good Stevia products that use a bulking agent added (or mixed with a sugar alcohol like erythritol or xylitol) so that you can measure out the stevia powder in direct comparison to measuring sugar.
I have yet to see any negative reports or health concerns regarding stevia and only positive potential health benefits. After all, it is simply a HERB as opposed to a nasty chemical created in a lab. I definitely give Stevia my seal of approval. Do yourself a favor (and your family), and if you are currently an artificial sweetener junkie, please consider switching to stevia and/or other natural sweeteners.
You can use it in your coffee or tea, to sweeten up plain yogurt, add to smoothies for extra sweetness, in oatmeal, in baking, or where ever else you might need a sweetener but want to reduce the sugar content.
As an example, when I make Paleo style muffin recipes, if the recipes calls for 1 cup of sugar, I will use 1/3 cup of coconut sugar (so that it is at least a more nutrient rich alternative) and then use a few packs of stevia for any additional sweetness needed. In this scenerio, I am reducing the sugar content of the recipe by a whopping two-thirds, and actually getting more flavor from the coconut sugar compared to white sugar. And it makes a muffin with a lot less calories too!
I hope you got some benefit from this important discussion.
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