Sugar substitutes make us believe that “sugar-free” also means “healthy” and come without any negative side effects. But this is not true.
We are simply trying to TRICK our bodies, but it isn't working.
When you taste something sweet, your body instantly prepares itself. Insulin, our blood sugar lowering hormone rises, allowing sugar to be taken into the cells. However, when no glucose enters the system, our blood sugar is now low.
Low blood sugar is stressful for our body as our cells need fuel. So our body finds a way to raise blood sugar and cortisol and adrenaline surge to mobilise stored glucose or create glucose out of our tissues. Constant elevated cortisol levels can lead to detrimental effects to your health and wellbeing.
These imitation sweeteners don't provide the body with what it's asking for and leave it feeling unsatisfied and stressed out and eventually the craving becomes stronger and more frequent.
It has also been shown that over a 24 hours period sugar or sugar substitutes all raise blood sugar levels equally.
Sweeteners can be divided in to three categories:
Artificial sweeteners
Nutritive sweeteners
Natural intense sweeteners
Below you will find common examples of sugar alternatives and their potential side effects:
Artificial or non-nutritive sweeteners. Artificial Sweeteners are man made chemicals. They cannot be found in nature and do not contain nutrients for your body.
Common artificial sweeteners include:
Aspartame
Acesulfame potassium
Saccharin
Sucralose
(Commonly referred to as: Sweet N Low, Equal, Nutrasweet & Splenda)
Possible health side effects:
Disrupt gut health
Cause liver inflammation
Interfere with satiety hormones
Cramps, bloating, diarrhea & gas
Imbalance blood sugar and insulin levels
Weight gain
Hormones disruption
Decreased oral health
Increase risk of cancer
Chronic fatigue syndrome
Parkinson & Alzheimer's disease
Multiple sclerosis
Autism
Increased risk of type 2 diabetes
Lupus
Tachycardia
Nausea
Mood disorders
Birth defects
Blurred vision
Seizures, dizziness and migraines
Nutritive sweeteners. Derived from natural substances such as corn sugar, barley, birch trees, yeast and corn starch. There is a high rate of GMO substances used and they are HIGHLY processed & most are HIGHLY indigestible.
Common nutritive sweeteners include:
Erythritol
Malitol
Maltodextrin
Mannitol
Isomalt
Sorbitol
Xylitol
Possible health side effects:
Fluctuations in your blood sugar.
Disrupt digestive health
Headaches
Hormone disruption
Bloating, gas, cramps & diarrhea
Weight gain
Laxative effect
Potentially GMO
Natural intense sweeteners. Produces from plants/fruit and from 200-2000 times sweeter than sugar. These sweeteners are HIGHLY refined and chemically processed.
Common natural intense sweeteners:
Monk Fruit
Stevia
Thaumatin
Possible health side effects:
Hormone disruption
Weight gain
Digestive disruptions
Apart from the possible side effects, I am a big believer in eating as close to nature as possible, and any research you do into even the "natural" & "healthy" sweeteners should you that through the chemical refinements process that they go through they are as far away from nature as they could be.
(please note I am only referring to the processed and refined natural intense sweeteners, not the whole, unrefined plants)
Where are they found?
You will find these sweeteners in processed, pre packaged foods. My tip is to opt for organic, whole and seasonal foods as much as possible.
Some foods that may have sweeteners include:
Toothpaste and mouthwash
Chewable vitamins
Cough syrup and liquid medicines
Chewing gum
Spreads/ jams/ sauces
Protein powders
Nutritional/ Greens powders
Pre workout powder
No-calorie waters and drinks
Alcoholic beverages
Salad dressings
Desserts
Powder/granulated / liquid sugar substitutes
Ice cream & frozen yogurt
Candies & lollies
Chocolates
Baked goods
Yogurt
Breakfast cereals
Processed snack foods
“Lite” or diet fruit juices and beverages
Prepared meals
Most sugar free, low sugar, low calorie, no calorie foods
RECOMMENDED ALTERNATIVES:
Dates
Coconut Sugar/Syrup
Honey
Maple syrup
Opt for organic, non gmo and raw as mush as possible.