“Fake” Sugars: To use or not to use?
Blood sugar balance is one of the keys to healthy weight loss. We know that when blood sugar rises, insulin (the fat-storage hormone) also rises and our bodies switch to fat-storing mode. While this is a normal reaction, large spikes of insulin or prolonged insulin release can wreak havoc on our hunger cues later on. Keeping our blood sugar stable and our hunger hormones at bay keep our bodies satiated and calm, in turn setting you up for success in attaining your body transformation goals. We know one of the most direct ways to do this is limit the amount of carbs and sugar we consume. But what if we want something sweet? Should we consume small amounts of sugar or should we opt for a sugar alternative?
Some sugar alternatives are fine to consume in moderation; let’s break down which ones are best.
Stevia and Monk Fruit
Stevia and monk fruit are sweeteners that come from the leaves of plants native to Brazil and Southern China, respectively. They contain compounds that taste sweet, but our bodies do not have the enzymes to break them down and use for energy. Therefore, they are not absorbed and essentially have no calories or nutritional value. This is beneficial to add to food for its sweet taste without excess calories or spiking blood sugar, in turn preventing the subsequent insulin spike. We recommend stevia or monk fruit because they are the most natural sugar alternatives – they are not made artificially, and the right brands do not contain “blends” or fillers. Truvia is an example of a brand to avoid because this is a blend of erythritol and stevia, with erythritol being the dominant ingredient. We recommend NOW foods stevia or monk fruit liquid drops. The most unadulterated form of stevia you could consume is the stevia leaf itself – however this could get difficult to find.
How often should you consume stevia or monk fruit? It is okay to consume daily – however practicing moderation with this is important (even if it’s 0 calories!). Research suggests over-doing it on stevia may disrupt hunger cues later on, essentially making you hungrier for no reason. Don’t worry, 1-2 tsp per day is harmless, and if it helps you enjoy your snack or satisfies your sweet tooth, go for it!
Sucralose and Aspartame
Sucralose and aspartame are both artificial sweeteners – meaning they are made from sugar or amino acids and are put through various chemical reactions to yield a 0-calorie product that is sweeter than sugar itself. While these sweeteners gained traction in the past couple decades due to its ability to sweeten products without the added calories and blood sugar spike, research suggests that they come with consequences. Aspartame has been reported to cause headaches, insomnia, and seizures in sensitive individuals. It is also linked to depression, anxiety, and cognitive issues, likely due to its connection to the brain and its chemical constituents known as neurotransmitters. While some research suggests that small amounts of aspartame will not cause these side effects, we recommend opting for a healthier sweetener like the ones mentioned above (stevia and monk fruit). Not only does aspartame cause potentially unwanted side effects of the brain, but sucralose and aspartame have both been reported to alter the gut microbiome (aka the billions of good bacteria that live in your gut and help you digest food). These alterations could result in changes in appetite, blood sugar regulation, and hormone production – so even though they seem like harmless “zero cals” they may backfire and end up sabotaging your health and body goals.
Sugar Alcohols
Just like sucralose and aspartame, sugar alcohols are artificial sweeteners made from sugar that is put through a hydrogenation process, yielding a 0-calorie sweet product. Some examples of sugar alcohols include: erythritol, maltitol, lactitol, and xylitol. Sugar alcohols tend to come with GI side effects such as diarrhea. For this reason, we recommend avoiding sugar alcohols, especially if you are prone to GI symptoms.
Bottom Line?!
Monk fruit is your best bet when it comes to 0-calorie sweeteners. It is healthier than artificial sweeteners and comes with less health-related risks. We like to use it to sweeten up our favorite chia seed puddings, oatmeal, coffee, vegetable-based smoothies, and homemade baked treats! We recommend the Organic Monk Fruit Drops from Now Foods!
