What to Consider When Using Artificial Sweeteners

In theory, artificial sweeteners are the ideal alternative to sugar and high-fructose corn syrup. They satisfy your sweet tooth without causing your blood sugar to spike, but it’s not that simple. Let’s dive into the connection between sugar and weight loss, and artificial alternatives and your health.

Standard Sugar, Naturally Derived Sugar, and Artificial Sweeteners

Grams of sugar per serving must be indicated on food labels. However, sugar grams are only “counted” if the ingredient (either an added ingredient or naturally occurring) contains glucose and fructose. Glucose and fructose are what cause your blood glucose levels to spike. Since artificial alternatives don’t contain glucose or fructose, they don’t “count”. This is why products with artificial sweeteners are labeled “sugar-free”.

Let’s quickly define all 3 sugar types:

1. Sugar refers to white sugar, brown sugar, and anything containing high-fructose corn syrup. The grams per serving are indicated on food labels.

2. Natural sweeteners refer to agave nectar, honey, monk fruit, and naturally occurring sugars found in fruits, vegetables, nuts, seeds, and unsweetened dairy. The grams per serving are indicated on food labels.

3. Artificial sweeteners refer to additives that are synthetically derived. There are over 50 “non-sugar” names for artificial alternatives, and the grams per serving typically aren’t indicated on food labels as they aren’t “technically” sugar.

Why Artificial Sweeteners Aren’t as Healthy as They Sound

While they may not cause your blood glucose levels to spike, diets high in synthetic sweeteners can disrupt your gut microbe. This disruption can negatively impact the way your body digests everything you consume, causing a spike in blood sugar with every meal.

While sugar and weight loss are a top talking point, studies find multiple risk factors in synthetic alternatives.

This includes:

•  Aspartame is linked to a higher risk of stroke.

•  Sucralose is linked to a higher risk of coronary heart disease.

•  The increased risk of imbalanced gut microbes may increase the risk of diabetes.

•  A lab study found that microbial imbalance may increase the risk of infection and organ failure.

•  An overall increased risk for high obesity, high blood pressure, and cancer.

Choosing Your Sugar Source

Traditional sugars cause blood glucose levels to spike and lead to rapid weight gain. Synthetic alternatives may keep blood glucose stable while eating but come with long-term risk factors. Natural sugar sources eaten in moderation as part of a well-balanced and personalized meal plan are the way to go.

When reducing your intake and switching from synthetic to natural, it will take 72 hours for the intense cravings to subside, and 2 weeks for cravings to regulate. Your tastebuds will regenerate in about 2 weeks, at which point you’ll develop a greater appreciation for the sweetness found in fruit and other natural sources.

What About Monk Fruit?

You may have noticed the increase in products labeled “sugar-free” because they use monk fruit extract. Monk fruit is a fruit that contains an antioxidant called mogroside that is 100+ times sweeter than table sugar. What makes monk fruit unique, is that its extract is made from its antioxidant, not the fruit’s naturally occurring sugar.

Monk fruit extract doesn’t contain glucose or fructose and it doesn’t cause blood sugar to spike. There’s not a lot of research on risk factors, but the studies conducted to date show high antioxidant content, a slightly decreased risk of weight gain, and reduced blood sugar—but more research is required.

Need Help Navigating Sugar?

If you want to learn more about sugar and weight loss or nutrition and whole-body health, reach out to Nina’s Nutritional Values. We’ll create a personalized meal plan, not a diet, designed to fuel your body and support your health and wellness objectives. Let’s get started!