The Best Natural Sweeteners + Their Health Benefits

Sugar is a health-ruiner. The vast majority of Americans can be categorized as metabolically unhealthy (2) and too much sugar is at the root of the issue. And because artificial sweeteners can do just as much damage to our health, the lack of options can be infuriating.

The answer? Natural sweeteners in moderation.

What Is A Natural Sweetener?

Natural vs. artificial sweetener--what is the difference? In today’s world of confusing pseudo-health marketing and confusing claims throughout grocery store aisles, it can be difficult to parse what actually translated to healthy option.

A quick rundown:

• No sugar added means no sugar was actually added to the item, but doesn’t necessarily mean no sugar at all. Unfortunately, this also means artificial sweeteners could be included so you’ll need to check the label
• Sugar-free means there are no actual sugar calories in the food or beverage item, but you need to be on the lookout for the artificial stuff (aspartame, sucralose, saccharin, neotame, and acesulfame)
• Naturally sweetened should mean the item gets its sweetness from real food sources. But this doesn’t always mean there aren’t junky artificial sweeteners added in. Unfortunately you need to fully check the label to be sure.

• Diet- , Zero, No calorie, zero-sugar tend to be clues that there are artificial sweeteners included. Check the label to see what you can find

After you’ve sussed out the label and the ingredient list, you’ll want to make an informed decision for your health. Too much sugar is bad but our body can process small to moderate sugar amounts as long as we’re metabolically healthy.

Artificial sweeteners, however, can wreak havoc on a healthy body and are best totally avoided. To the uninformed eye these seem to be your best bet as they’re technically zero calorie and zero sugar…but certainly not zero junk. In fact, if you’re trying to cut down on sugar for the purpose of weight loss or management, you may be doing yourself more harm than good as some studies suggest these substitutes may even lead to weight gain in some cases. (1)

Why Making The Switch Is Worth It

To understand why so much of the country and world are in the midst of a sugar crisis, we have to dig into the history of corn subsidies, the development of high-fructose corn syrup (which is essentially a free and highly addictive sweetener companies have used liberally for decades) and the use of traditional processed cane sugar. Both cane sugar and high fructose corn syrup can be found in outstanding amounts in everything we eat from fast food burgers to children’s sports drinks and even baby food. What makes this worse is the addictive nature of sugar and the hyper-palatability of processed foods that leads to an endless cycle of overconsumption and poor outcomes.

So, why not use artificial sweeteners to cut down on sugar? Diet sodas and artificially sweetened diet items have been on our shelves for decades as well and we’ve only seen our sugar and health problems grow. Artificial sweeteners are suspected to cause digestive distress, damage to metabolism over time, contribute to cancer risk factors, and even be triggers for neurological problems such as headaches and migraines.

If sugar is horrible and fake sugar is just as bad, where are we left? This is where natural sweeteners come in. Making the switch can do wonders for your health in more ways than one.

Gut Health

Artificial sweeteners can be difficult for the body to digest, leading to bloating and discomfort. They have also been shown to cause damage and inflammation in the intestines, causing damage to the cells we rely on for normal gut function.

A toxin called cylindrospermopsin can be enriched with aspartame (a common artificial sweetener) and lead to damage and stress on the liver and nervous system, and has even been known to lead to cancer.

Natural sweeteners, on the other hand, are typically digested easily by the body and can even provide benefits. Some natural sugars act as prebiotics in the gut, serving as an essential part of the gut microbiome homeostasis process.

Mental Health

Over the last decade, science has made leaps and bounds untangling the multitude of connections between our gut and our brain, otherwise known as the gut-brain axis. Not a small part of that is the massive effect our diet has on our mental state and overall mental health. Damage to our gut and microbiome, known to be caused by artificial sweeteners, have a direct link to damage to our mental health.

Additionally, artificial sweeteners skyrocket dopamine to our brain, causing extreme spikes that make it impossible for our body to naturally regulate, ultimately leading to low lows and general imbalance. If you’ve ever felt the post-lunch slump you know exactly how that feels.

On the flip side, an appropriate amount of natural sweetener can give us a moderate flavor boost to enhance mood without causing crazy swings. Plus, the fact that natural sweeteners come from real food make them better for blood sugar regulation which supports our mood and health overall.

The Best Natural Sugar Substitutes

Natural sweeteners are derived from natural sources, such as plants, fruits, and dairy products. They contain calories and can raise blood sugar levels, although some may have a lower glycemic index than sugar. Examples of natural sweeteners include:

• Raw honey (bonus points if it’s local
• Maple syrup: a sweetener made from the sap of maple trees
• Coconut sugar: a low-glycemic sugar substitute made from the sap of coconut trees
• Fruit juices (in small doses): adding a dash of fresh squeezed juice to a mocktail or recipe is a great way to add natural sweetness without a sugar overload

Are There Any You Should Avoid?

• Agave: while agave is natural, it high in fructose and is often used liberally in “natural” snack and sweet foods
• Some varieties of coconut sugar: an expert will be able to point you to low-glycemic coconut sugars, but you’ll want to avoid the ones that are high glycemic

If you need a hand in figuring out the healthiest, high-quality sweeteners to safely include in your diet, reach out for a telehealth consultation today.

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