Sugar Substitutes: Natural Options Trump Artificial Sweeteners

In the nation’s quest to nourish its citizens with real, natural, unadulterated food, there is an increasing stream of thought around the return to “primal” roots. One nutritional shortcoming, debated often amid continuing massive consumption, is the issue of alternative sweetener.

Sugar substitutes are commonly found in processed foods like baked goods, soft drinks, candies, and dairy products.

Honey is a wonderful sugar alternative to top pancakes. Try Blueberry, Blackberry or Mixed Berry

What are Sugar Alternatives?

Sugar alternatives are substances used to provide sweetness to foods and beverages without adding the calories of sugar. They can be natural or artificial and are often used as a replacement for sugar in various products, including sugar-free and low-calorie foods and drinks. These alternatives are a boon for those looking to enjoy a sweet taste without the associated health risks of traditional table sugar.

Definition and Types of Sugar Alternatives

Alternative sweeteners can be defined as substances that provide a sweet taste similar to sugar but with fewer calories or no calories at all. There are several types of sugar substitutes, each with its unique properties and benefits:

• Artificial sweeteners: These man-made substances are many times sweeter than sugar, allowing for smaller quantities to be used. Examples include aspartame, sucralose, and saccharin. Saccharin is 200 to 700 times sweeter than sugar and contains no calories. While they provide a sweet taste without the calories, their long-term health effects are still a topic of debate. Sucralose is about 600 times sweeter than sugar and is heat stable for baking.

• Natural sweeteners: Derived from plants, these sweeteners are often marketed as healthier options. Examples include stevia, monk fruit, and honey. They offer a sweet taste with fewer calories and additional health benefits, such as antioxidants and vitamins.

• Sugar alcohols: These carbohydrates occur naturally in certain fruits and are used as sweeteners. Examples include sorbitol, xylitol, and erythritol. They provide a sweet taste with fewer calories and are often used in sugar-free products. However, they can cause digestive issues if consumed in large quantities.

Importance of Sugar Substitutes in Modern Diet

In today’s health-conscious world, sugar substitutes play a crucial role in helping people reduce their sugar intake and manage their calorie consumption. With the rising prevalence of obesity and related health issues, these alternatives offer a way to enjoy sweetness without the negative health impacts of traditional sugar. For individuals with diabetes or those looking to control their blood sugar levels, sugar substitutes can be a valuable tool in maintaining a balanced diet. By choosing sugar substitutes, people can make healthier lifestyle choices without sacrificing the sweetness they love.

Coffee or Tea? Natural or Artificial Sugar Substitutes?

Even those who have embraced natural, organic eating regimens can come up short when it comes to sweet substitutes. When people come to my house, I always offer coffee, tea, or water. That’s usually all I have to offer. The real moment of truth is when I ask, “How do you take that?” Sometimes, when I care about the person, I may talk (too much) about how bad it is to use artificial sugar alternatives. Recently a fancy rabbi visited from Miami, and I offered him coffee or tea, and he said, “diet soda. I only drink diet Coke.” Diet soda contains artificial sugar substitutes that may have health consequences.

I told him that diet Coke was against the “dietary laws in our home.” He didn’t get the reference. Artificial sugar sustitutes, especially in soft drinks, do not contribute dietary calories, but they increase insulin production and ramp up hunger, eating, and obesity. 

Sweet Clover Honey and Bees Knees Tea go together like peas and carrots

Exploring Aspartame: What You Need to Know

If you feel like going on a journey to learn more about aspartame (a/k/a NutraSweet), just Google the question “How bad is aspartame for you?” and you will find plenty of rants on its ill effects.

Aspartame, a controversial sugar alternative, is composed of two amino acids: aspartic acid and phenylalanine. It may cause weight gain, headaches, and other ill effects. There are safety concerns for individuals with phenylketonuria (PKU), who cannot metabolize phenylalanine. And the trend seems to move from one artificial sugar alternative to the next. First came saccharin. Then, aspartame entered the scene. Currently, “sucralose” (a/k/a Splenda) has risen to the top the totem pole of artificial sugar alternatives—despite evidence piling up about the debilitating effects of these manufactured sweeteners. Acesulfame potassium, another no-calorie sugar substitute, is often used in processed foods and beverages due to its stability under heat, making it suitable for baking. The FDA has determined that aspartame and other sugar substitutes do not cause cancer in humans.

What are healthy natural sweeteners

Of course, trying to follow the “natural” path can feel confusing and frustrating as well. Cane sugar, damned for years as the bane of our healthy existence, has made a comeback as the “real” sugar alternative vis a vis the previous “natural” choice, fructose (as in “high fructose corn syrup”). High fructose corn syrup has now been banished to the nutritional dungeon by many health authorities.

Common sense has always told me to go for whole foods—the stuff that comes from the ground…Unless it’s poison ivy.

As with anything, moderation is key. The benefits of using raw honey as a sugar alternative over any of the artificial options involve the vitamins, enzymes, phytonutrients, and antimicrobial benefits. It also helps build immunity. When used moderately, honey comes packaged with natural health benefits. If you are going to use a sweetener, then why not use one that contributes to, rather than detracts from, your health?

Allulose, a natural sweetener found in maple syrup, does not metabolize like sugar in the body, making it a noteworthy alternative.

Monk Fruit and Stevia: Natural Sweeteners

Monk fruit and stevia are two natural sweeteners that have gained significant popularity in recent years, offering a sweet taste without the drawbacks of artificial sweeteners. Monk fruit, also known as luo han guo, is a small green melon used in traditional Chinese medicine for centuries. Its extract is incredibly sweet—150 to 200 times sweeter than sugar—making it a powerful sugar substitute. It is often praised for its clean, sweet taste without the bitter aftertaste that some other sweeteners have.

Stevia, derived from the leaves of the Stevia rebaudiana plant, is another natural sweetener that has been used for centuries in South America. It is 200 to 400 times sweeter than sugar and is calorie-free, making it an excellent choice for those managing their weight or blood sugar levels. Stevia is also FDA-approved and widely available in various forms, from liquid drops to powdered extracts.

Both of these natural sweeteners are commonly used in processed foods and beverages, as well as a tabletop sweeteners. While stevia can sometimes have a licorice-like aftertaste, the flavor of monk fruit is generally considered to be more neutral. These alternatives provide a healthier option to artificial sweeteners, allowing you to enjoy a sweet taste without the associated health risks.

The healthiest sugar for baking

When baking it’s always great to figure out how to replace processed white sugar with something more natural, something from plants, etc. that’s why we put together this baking with honey guide.

Other sweeteners, including sugar alcohols, unsweetened apple sauce and monk fruit, are often combined to enhance flavor and sweetness in baked goods. Acesulfame potassium is about 200 times sweeter than sugar and often used in combination with other sweeteners.

FDA Regulations on Sugar Alternatives

The Food and Drug Administration (FDA) regulates sugar alternatives as food additives to ensure their safety for public consumption. The FDA sets acceptable daily intake (ADI) levels for these substances, which vary based on the type and weight of the sugar substitute. This regulatory framework helps protect consumers and provides guidelines for manufacturers. In the U.S., the following sugar substitutes are approved: aspartame, sucralose, saccharin, and stevia.

Overview of FDA Regulations on Sugar Alternatives

The FDA has established comprehensive regulations for the use of sugar alternatives in foods and beverages. These regulations include several key components:

• Approval process: Before a sugar alternative can be used in food and beverages, it must undergo a rigorous approval process by the FDA. This ensures that the sweetener is safe for consumption.

• Labeling requirements: Food manufacturers are required to label products that contain sugar alternatives with the name of the sweetener and the amount used. This transparency helps consumers make informed choices.

• ADI levels: The FDA sets acceptable daily intake (ADI) levels for sugar alternatives, which vary based on the type and weight of the sugar substitute. These levels are designed to prevent overconsumption and potential health risks.

• Monitoring: The FDA continuously monitors the use of sugar alternatives and reviews scientific evidence to ensure their safety. This ongoing oversight helps address any emerging concerns and maintains public trust. Steviol glycosides and monk fruit extracts are generally recognized as safe (GRAS) by experts.

Some examples of FDA-approved sugar substitutes include:

• Aspartame (Equal and NutraSweet)

• Sucralose (Splenda)

• Saccharin (Sweet ‘N Low, Sweet Twin, NectaSweet)

• Stevia (Truvia, Pure Via, Sun Crystals)

• Acesulfame K (Sunett and Sweet One)

• Neotame (Newtame)

• Monk Fruit (Luo Han Guo)

• Advantame

While sugar alternatives are generally considered safe, some research has raised concerns about their potential health effects. However, the FDA continues to monitor the scientific evidence and regulate the use of sugar alternatives to ensure their safety for human consumption. By adhering to these regulations, consumers can enjoy the benefits of sugar alternatives with confidence.

Health Concerns Linked to Artificial Sweeteners

While artificial sweeteners are generally deemed safe by regulatory bodies, there are some health concerns that have been linked to their consumption. Some studies have suggested a potential association between artificial sweeteners and an increased risk of stroke, heart disease, and even mortality. However, it’s important to note that these studies are observational and do not establish a direct cause-and-effect relationship.

Beyond these serious concerns, artificial sweeteners can also cause more immediate, albeit less severe, side effects. Some individuals report experiencing bloating, gas, and diarrhea after consuming artificial sweeteners. Additionally, allergic reactions to specific sweeteners like aspartame or sucralose can occur, though they are relatively rare.

Another area of concern is the impact of artificial sweeteners on the gut microbiome. Emerging research suggests that these sweeteners can alter the composition of gut bacteria, potentially affecting how the body processes glucose and increasing the risk of metabolic disorders. While more research is needed to fully understand these effects, it’s clear that the gut microbiome plays a crucial role in overall health.

In summary, while artificial sweeteners offer a way to enjoy sweetness without the calories, they come with their own set of potential health risks. Opting for natural sweeteners like monk fruit and stevia can provide a safer, healthier alternative.

What are healthy sugar alternatives

MONK FRUIT also known as luo han guo, is a natural sugar substitute derived from a small green melon native to southern China. It is celebrated for its intense sweetness, being 150 to 200 times sweeter than table sugar, and is often used in sugar-free products due to its zero-calorie content and lack of a bitter aftertaste.

AGAVE NECTAR is a plant-based sugar alternative from the juice of the agave cactus that's raised some controversy recently. It may have the same ramifications as high fructose corn syrup, which many a naturalist blame as the source for early-onset diabetes in children and the obesity problem in America today. Others tout its use because of its relatively low effect on blood glucose levels.

STEVIA Another plant-based sugar alternative that Dr. Oz noted in You on a Diet as "a non-caloric natural herb." He says the taste isn't ideal, and stevia seems to lower sperm counts in some studies.

BIRCH SUGAR Also referred to as xylitol, this natural sugar alternative derived from birch tree fiber. There have been many reported benefits of xylitol, including tooth decay prevention and bone density improvement. Xylitol is considered safe for people with diabetes because it doesn't spike blood sugar levels. However, as with most sugar alcohols, consumption may result in bloating, diarrhea, and gas.

ERYTHRITOL This sugar alcohol is a sugar alternative available in a powdered form. It is formed from the breaking down, fermenting, and filtering of sugar cane or corn starch. It has a cool taste that works well in coffee and tea. Erythritol doesn't affect your blood sugar or cause tooth decay, but as with xylitol, it may cause gas, bloating, and diarrhea if consumed in excess.

HONEY One of the oldest natural sugar alternatives, honey is sweeter than sugar. Depending on the plant source, honey can have a range of flavors, from dark and strongly flavored, to light and mildly flavored. Raw honey contains small amounts of enzymes, minerals, and vitamins. Consuming local honey may also boost your immune system against pollen allergens. Raw honeycomb is a fun and textured way to enjoy honey. Deemed "old-school chewing gum," this treat is made from beeswax.

FAQs

What is the best alternative for coffee? Honey adds a natural sweetness to coffee without artificial ingredients, while erythritol provides a zero-calorie option with a cool taste that complements coffee well.

What is the best natural sweetener for tea? Honey is excellent for tea, particularly herbal varieties, while stevia can be a good zero-calorie option despite its distinct aftertaste that some find pairs well with certain teas.

What is the healthiest sugar alternative for baking? Raw honey is generally the healthiest sugar alternative for baking as it contains beneficial enzymes and nutrients, though you'll need to adjust liquid ingredients in your recipe to compensate for honey's moisture content.