Artificial Sweeteners, Natural Sweeteners

While many people use artificial sweeteners, natural sweeteners are increasing in popularity.  There is good reason for that.  More and more people are concerned about the effects of the various chemicals in artificial sweeteners in their diets.  But can natural sweeteners create the sweet flavor and fluffy texture that you crave?

Depending on the natural sweetener the answer to that is an enthusiastic “Yes!”.  Different natural sweeteners respond differently to heat and other aspects of food combining and cooking.  Rather than trying to make one natural sweetener do it all you need to have different sweeteners for different things.

First, take a look at unhealthy sweeteners and how they can affect your body.

Aspartame goes under the brands name of:

• Equal
• Nutrasweet
• Other names (always look for the word nutrasweet on the label)

When this sweetener came out many people felt that it was a healthy alternative to Sweet and Low and other sweeteners that were made from Acesulfame-K.  This is not necessarily true as researchers are finding out.  Aspartame is an excitatory neurotoxin that can actually over-stimulate and damage nerve cells.  In fact, there have been some reports of people who experienced the symptoms of thyroid disease (Graves  Disease) but who were actually suffering from aspartame toxicity.

Since consumers have been buying aspartame obesity levels have risen.  Is there a link?  Some researchers believe that there is.  Ingesting aspartame daily has been linked to an increased risk of significant weight gain.  Researchers at the University of Texas Health and Science Center believe that it may be as much as forty percent.

Sucralose, or splenda, was the next zero calorie sweetener touted as a miracle.  Recently researchers have been re-evaluating splenda.

Splenda is created by adding chlorine to sugar to change the molecular structure so that the body no longer recognizes it as calories.  But this process has some questioning its safety.  Some of the symptoms people have reported from the use of sucralose are:

• Headaches
• Exhaustion
• Migraine
• High blood pressure
• Cravings for sugary foods

Sunette has been around since 1988.  You may also know it as Sweet One.  Normally this is the sweetener you will find in tomato sauces and pasta sauce when it is labeled “sugar free”.  It is also found in:

• Sugar free gelatin
• Nondairy creamers
• Gum
• Dry diet beverage mixes (like Crystal Light or diet tea)

This sweetener is considered the worst for your health.  It causes cancer in animals, especially of the thyroid.  Some researchers believe that there was inadequate testing that fell short of the FDA’s own safety standards.

Saccharin is banned in Canada.

The most popular type of saccharin is Sweet and Low.  This artificial sweetener has been on the market since 1957 and can be found in many sugar free items on your grocers’ shelves.  Saccharin has shown an increased instance of bladder cancer in rats.  Saccharin is better to use than aspartame if you have to choose one of them.

Although there are no calories in artificial sweeteners, natural sweeteners sometimes have calories, and sometimes have none. Natural sweeteners like sugar and corn syrup are not necessarily good for you. In fact, high fructose corn syrup is very bad for you, although it is all natural. Other natural sweeteners can give a sweet taste and yet support good health.

Some natural sweeteners that are not good for you are:

Sugar: triggers spikes and drops in blood sugar levels that can leave you feeling weak and tired. These spikes inhibit the liver’s ability to burn fat and break down LDL cholesterol. Plus, sugar can cause or add to insulin problems like insulin resistance and diabetes.

Corn Syrup: converts to fat in the body very quickly. High fructose corn syrup comes with its own set of health risks.  Corn syrup is found in everything these days from baked goods to soda. 

Stevia is an herbal powder that has zero calories.  The white powder sweetens the most and has the best flavor.  You can get a bitter aftertaste if you use too much. 

Stevia helps to regulate the blood sugar and help the metabolism burn fat.  Many different companies put it out.  Some companies make the convenient packets while others sell it in bags or vials.

Use just a pinch of stevia in coffee or tea to sweeten.  The conversion is about 1/16 of a teaspoon of stevia to one teaspoon sugar, or 1 teaspoon of stevia to a cup of sugar.  It is a very concentrated substance.

Agave Nectar is the sweet juice of the agave plant.  It does have calories, about 14 per teaspoon to sugar’s 16.  The benefit is the way that it works in your body.  It does not cause the spikes in blood sugar that regular sugar and corn syrup can and the fructans in agave nectar bind to fats in the gastro-intestinal tract and flush them out of your system.  It enhances the flavor of foods and keeps them moist.  Use half the amount of agave as sugar in your recipes.

Honey has calories but it also creates a more gradual rise in blood sugar than sugar.  It is sweeter than sugar so you use less, and researchers have found that raw honey especially the darker varieties, contain probiotic bacteria that supports a healthy digestive system.

If you are looking for an alternative to brown sugar then date sugar may be just what you are looking for. Made of dehydrated dates that are then ground up it is a crunchy, healthy topping for oatmeal, cereal and even cookies. It does not dissolve so shouldn’t be used in beverages or normal baking. An added bonus; it has trace minerals and vitamins.

Add a little date sugar and cinnamon to your cereal in the morning for a great health boost. 

Molasses was the sweetener that everyone used for centuries.  Molasses adds flavor and sweetness without causing those dangerous spikes in your blood sugar.  Not only that but it provides iron and is a good source of calcium, magnesium, copper and other trace minerals.  By combining with other healthy sweeteners (but don’t combine it with honey, sometimes that can cause a funny taste) you can have flavor in your baked goods with fewer calories.

Most people think of maple syrup as a great topping for pancakes but it is also a fantastic sweetener for baked goods and even coffee.

It is a great source of zinc and manganese.  There are several grades of maple syrup.  The lower grades are better for cooking where you might want a more robust taste.  Be sure to get all natural, organic maple syrup though, and read the label.  You don’t want corn syrup being snuck in.

Some vegetables can actually add a mild sweet taste to some things.  Pureed beets or carrots are especially sweet and can be added to vegetable sauces like marinara or tomato sauce.  By adding vegetables rather than sugar you increase the sweetness while upgrading the nutrition

Add these vegetables to:

• Soups
• Stews
• Sauces
• Gravies

Give yourself the best shot at health and a long, energetic life by doing your own research.  Don’t just blindly believe what the government says is good for you but read and understand what different sweeteners do and how they affect your body.