Swap Out Your Sucralose and other Artificial Sweeteners
Replace it with: Organic Stevia, Monk Fruit, and these other Healthy Alternatives!
Navigating this Blog Post:
***Full disclosure: this blog post contains affiliate links that may be commissionable.
The "Why"
I'm sure by now, the negative impact of too much added sugar in one's diet is nothing new. Food and drink products advertising low to no sugar have been around for quite a while, with the first artificial sweetener (saccharin, the sweetener in Sweet'N Low [7]) being introduced in 1879, and for good reason! According to this study published in JAMA Internal Medicine, there is a direct correlation between consuming a high amount of added sugar and increasing the risk of dying from cardiovascular disease. Other studies have shown that consuming a high amount of added sugar (and more specifically, beverages sweetened with sugar) also leads to weight gain, as well as increasing the risk of obesity, Type 2 diabetes, hypertension, and dyslipidemias [8]. Not to mention, too much added sugar is also unhealthy for our skin.
I know. This is terrible news if you're a sweet tooth, like me.
Though it is virtually impossible to avoid all sugar completely (foods with carbohydrates will naturally contain sugar [6]), it's important to keep your added sugar intake to a minimum - no easy feat, I'll admit. Sugar is added to SO much of our food, with some being obvious (pastries, donuts, desserts, coffees and other sweet drinks) and some, unfortunately, not so obvious (soup, condiments, dipping sauces, seasoning, even sushi rice!).
So naturally, if we're craving something sweet and there's a non-sugar option, the healthier choice would be to go with the zero sugar, artificially sweetened option, right? Well, you would think...however, some artificial sweeteners are actually worse for your health than regular sugar.
Stop consuming these artificial sweeteners:
Sucralose (Splenda)
Saccharin (Sweet'N Low)
Aspartame (Equal)
Sweeteners that are not organic or non-GMO
For a full list of artificial sweeteners to avoid, check out this article by Dr. Josh Axe, co-founder of Ancient Nutrition. For this blog, I'm going to focus on the first three above and the healthier sweeteners to swap them out with!
Why They're Bad For You
The Short Answer
Though artificial sweeteners are marketed as a healthier sugar alternative for those who are trying to lose weight or diabetic, they ironically have an adverse effect that can actually lead to obesity and worsening diabetes. Most artificial sweeteners are anywhere from 200-700x more sweet than regular sugar, and unfortunately, tasting sweet products without the calories can have many negative effects. For one, having sweet food with no calories tells your brain that though you're eating, you're not full, so it increases your appetite. Two, having foods that sweet retrains your taste buds to crave more sugary & sweet foods, both of which will increase your overall calorie intake, leading to weight gain [21]. Three, most artificial sweeteners not only have no nutrients or health benefits, but are also made up of chemical compounds that are not safe for long-term consumption, leading to side effects like increased risk of cardiovascular disease and different types of cancer.
The Long Answer
Sucralose and Splenda
Sucralose is a synthetic compound that's created by bonding sugar with chlorine atoms. The result is a substance that is 600 times sweeter than sugar. It is thought to have no calories and sucralose products are marketed as being a great alternative to sugar products for diabetics.
Splenda is one of the most well-known artificial sweeteners in the U.S. made with sucralose, and the two are often marketed as the same thing (which definitely made the research for this incredibly difficult). However, sucralose only makes up 5% of Splenda...the other 95% is maltodextrin (highly processed carbohydrate) and dextrose (type of sugar, similar to glucose...ironic, I know).
There is research to suggest that sucralose causes leukemia, carcinogens (cancer-causing compounds) when heated, damages the good bacteria in the gut, and causes sucralose metabolites to build up in fat cells [2]. However, most of these studies were conducted on rats, not humans, and since sucralose only makes up 5% of Splenda, let's also look into the side effects of maltodextrin & dextrose.
Side effects of maltodextrin: increase risk of type 2 diabetes (again, ironic, because of Splenda's targeted consumer base), high cholesterol, weight gain, imbalance of good & harmful gut bacteria and intestinal damage [10]. With a high glycemic index of 185-105 [13], maltodextrin is worse than table sugar, which has a glycemic index of 65 [12].
Side effects of dextrose: diabetes, obesity, heart disease, liver disease, kidney disease, and could worsen depression, acne and other skin conditions [11].
Though it is legally allowed to market itself as "zero calories," Splenda does indeed actually contain calories - 2 calories in 1 teaspoon. The FDA allows a product to put "zero calories" on the label if it contains "less than 5 calories per reference amount customarily consumed and per labeled serving" [9], and the individual tear-open packets of Splenda contain 4 calories, thus allowing them to say on their label "zero calories."
Saccharin and Sweet'N Low
Saccharin is a synthetic compound made up of chlorine, ammonia, sulfur dioxide and other biochemical acids [1], and is 200-700x sweeter than sugar [14]. It was actually discovered on accident by someone working with a coal tar derivative called benzoic sulfimide at John Hopkins University back in 1879. He didn't wash his hands before lunch, tasted something sweet on his fingers, and traced it back to the chemical he had been working with [15].
Like sucralose and Splenda, saccharin is commonly referred to as Sweet'N Low, even though Sweet'N Low also contains dextrose, cream of tartar, and an anti-caking agent called calcium silicate.
Though saccharin itself is zero calories (unlike sugar, the body can't digest it, so it passes through without adding any calories), Sweet'N Low is not. Like Splenda, their individual packets are less than 4 calories though, so they can market themselves as zero calories.
In the 1970s, some studies showed that there was a link between saccharin and the development of bladder cancer in lab rats, which forced Sweet'N Low to come with a cancer-risk warning label. However, the warning label was removed when further studies stated that though it was carcinogenic for rats, it wasn't necessarily for humans, and the FDA determined it was a "safe" artificial sweetener for human consumption.
Though the FDA considers saccharin to be safe, the Center for Science in the Public Interest considers saccharin to be a cancer risk and recommends that it be avoided.
More animal studies showed that there is a link between high saccharin consumption and increase risk for obesity, diabetes, liver and renal impairment, as well as brain carcinogenesis (tumor development) [17].
Aspartame and Equal
Aspartame is made up of phenylalanine, aspartic acid, and methanol. Considering that the first two are amino acids, and the third is an organic compound that occurs naturally in some fruits & veggies, aspartame doesn't sound too bad at first. However, like most products, the results and potential side effects unfortunately differ between studies that are industry funded (companies that profit off of aspartame sales) and those that are independently funded (no monetary gain from aspartame results).
100% of industry funded studies say that aspartame is completely safe for most humans to consume [18] (as long as you don't exceed the ADI, or average daily intake suggestion), including women that are pregnant/breastfeeding, diabetics, and children [19]. The main concern was for people with phenylketonuria, an inability to process phenylalanine, which makes sense.
However, this review published on the National Library of Medicine's site revealed that "92% of independently funded studies have found that aspartame has the potential for adverse effects" [18], including depression and headaches.
This article published on Ancient Nutrition explains how aspartame is also linked to the following side effects: potential increased risks of cancer (lung, brain, breast, prostate, central nervous system), heart disease & stroke, nervous system & brain disorders, and kidney disease; can trigger and/or worsen diabetes and mood disorders, and is linked to weight gain, premature menstruation, and autism [20].
Though aspartame is made up of two amino acids and a naturally occurring alcohol (in fruits & veggies), the way they are digested in this combination is cause for concern. First, because of how they're made, these two amino acids don't break down and are excreted like most amino acids. Instead, they immediately get absorbed into the blood stream [20]. Second, the compounds in fruits & veggies that methanol bounds to help your body to safely digest and eliminate it. When methanol is bound to phenylalanine, it is a weak bond that's easily broken in your body. Once it's broken, the methanol (now considered "free methanol") converts into formaldehyde, a known human carcinogen.
Why These Replacements Are Good For You
After doing this research, it seems clear to me that if a sweetener is needed, it's best to stay away from the chemicals and stick with the natural stuff. It's also a great bonus if the natural sweetener can provide health benefits! So let's get into these awesome healthy swaps:
Best Zero-Calorie Natural Sweeteners: Stevia & Monkfruit
Stevia: Stevia is a plant that's 200-300x sweeter than sugar but with **zero calories. It's part of the sunflower family, and is native to Latin America. It's heat stable, so you're able to use it in foods that require hot temperatures (like baking), and doesn't cause a spike in blood sugar. Besides being a natural, non-calorie alternative to sugar, stevia also contains antioxidant compounds (one of which, kaempferol, can help reduce the risk of pancreatic cancer) and can help lower blood pressure [23]. **there is technically a caloric contribution when you consume stevia, however, it is so small that it would be comparable to eating a few individual sugar crystals per serving, so it's not necessarily an amount that's measurable [26].
Monk Fruit: Monk Fruit is a small, round gourd that's native to Southeast Asia. Its extract contains a substance called mongroside, and these mongrosides are 100-200x sweeter than sugar and zero calories. Like stevia, monk fruit also has antioxidant properties, and there's evidence that shows (in mouse tumors) it suppresses cancer growth [25].
Another great reason to try these two natural sweeteners? To date - there are no known negative side effects from consuming these both in moderation! [27]
It is important to note, that both of these sweeteners are healthier alternatives in their purest forms. Like the artificial sweeteners mentioned above, some companies like to include additives to help balance taste, or will use toxic chemical extraction processes to help cut cost & time. Companies like Truvia and PureVia (owned by Coca-Cola & Pepsi, respectively) actually contain very little amounts of Stevia. Some products will have sugar alcohol added, which can cause gastrointestinal issues.
As with most products, your safest bet is to look for stevia & monk fruit that is organic (at the very least, non-GMO), and keep an eye on the ingredients list for other additives.
Some great Stevia and Monk Fruit options to try:
Pyure Organic Stevia Sweetener Blend: 2:1 Sugar Substitute, Granular All-Purpose 2.5 Pound (affordable sugar substitute for baking, but blended with erythritol; to read more on this sugar alcohol, read this article by Bulletproof)
Pure Organic Stevia Powder: 8oz, Reduced Bitter Aftertaste
Enzo's Toffee Caramel Liquid Stevia Drops: 4oz, Organic
NOW Foods French Vanilla Liquid Stevia: 2oz, non-GMO
Health Garden Monk Fruit: Sugar Substitute, non-GMO, 3lb
Wholesome Organic Monk Fruit Blend: 1:1 Sugar Replacement, 8oz
Now Foods Organic Vanilla Monk Fruit Liquid Sweetener: 1.8oz
I will be honest and say that these options don't taste exactly like sugar, and some stevia & monk fruit products may have some sort of aftertaste (the intensity of the aftertaste of course depends on the brand and product). However, one could argue that most chemically-made artificial sweeteners don't taste exactly like sugar either, and these options are great for diabetics and people looking to lower their overall sugar intake as part of a healthy lifestyle. Needless to say, these options are way healthier than the artificial alternatives!
Looking for a great alternative to diet soda? Try Zevia! My boyfriend and I love the Cream Soda Zevia, It's my favorite flavor they have (I'm not too big on some of the others) and it's fantastic for when you're craving a nice cold soda but don't want the added calories of regular soda (or the chemicals in diet soda)! To learn more about Zevia, check out this Ben Greenfield podcast where he invited the owner of Zevia on the show to explain more about it.
Other natural sweeteners to try with nutritive benefits (if calories & sugar are not an issue):
Raw, Organic, Unfiltered Honey: full of vitamins, minerals, antioxidants, and enzymes. I like to have a spoonful of raw honey a day for its health benefits! However, once it's heated, it can lose a lot of its nutrients, so I usually don't use honey when cooking with high temperatures.
Organic Maple Syrup: unlike raw honey, maple syrup is heat stable, so I like using this as a replacement when cooking and a recipe calls for white or brown sugar (marinades, glazes, etc). Maple syrup is also full of antioxidants, and also contains manganese, zinc, potassium and calcium. Ben Greenfield recommends Grade B over Grade A because it has more nutrients [28].
Thanks for reading! What are your thoughts on stevia and monk fruit? Let me know in the comments below, I'd love to know what you think!
Links to Cited Articles
Here are the articles that I used for research to write this blog post.
Dangers of Artificial Sweeteners, Dr. Stephen Cabral
Ditch the Splenda ASAP. Here's How Sucralose is Destroying Your Gut, Dave Asprey
The 5 Worst Artificial Sweeteners, Dr. Josh Axe
Sucralose: 5 Reasons to Avoid this Artificial Sweetener, Christine Ruggeri - Dr. Axe
Sugar Substitutes: Health Controversy Over Perceived Benefits, Kirtida R. Tandel - National Library of Medicine
The Sweet Danger of Sugar, Harvard Medical School - Harvard Health Publishing
The Sweetest Encounter: Discovery of the First Artificial Sweetener, Yasine Malki - Science Focus HKUST
Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults, Quanhe Yang, Zefeng Zhang, Edward W. Gregg - JAMA Internal Medicine
Sucralose, Bionity.com
What is Maltodextrin? WebMD
What to Know About Dextrose, WebMD
Glycemic Index and Glycemic Load, Sugar Nutrition Resource Centre
Maltodextrin, Science Direct
Additional Information about High-Intensity Sweeteners Permitted for Use in Food in the United States, U.S. Food and Drug Administration
Molecule of the Week Archive: Saccharin, American Chemical Society
Saccharin, Center for Science in the Public Interest
Long-Term Saccharin Consumption and Increased Risk of Obesity, Diabetes, Hepatic Dysfunction, and Renal Impairment in Rats, Omar Hasan Azeez, Suad Yousif Alkass, Daniele Suzete Persike - National Library of Medicine
Aspartame and its Effects on Health, John Briffa - National Library of Medicine
Everything You Need to Know About Aspartame, Food Insight
Aspartame: 11 Dangers of this All-Too-Common Food Additive, Rebekah Edwards - Dr. Axe / Ancient Nutrition
Can 'Diet' Make You Fat? The Truth About Artificial Sweeteners, Joe Leech - Healthline
The Association Between Artificial Sweeteners and Obesity, Michelle Pearlman, Jon Obert, Lisa Casey - National Library of Medicine
Stevia: Health Benefits, Facts, and Safety, Hannah Nichols - Medical News Today
Kaempferol Inhibits Pancreatic Cancer Cell Growth and Migration through the Blockade of EGFR - Related Pathway in Vitro, Jungwhoi Lee and Jae Hoon Kim - PubMed
Anticarcinogenic activity of natural sweeteners, cucurbitane glycosides, from Momordica grosvenori, Midori Takasaki, Takao Konoshima, Yuji Murata, Masaki Sugiura, Hoyoku Nishino, Harukuni Tokuda, Kazuhiro Matsumoto, Ryoji Kasai, Kazuo Yamasaki - PubMed
A “Healthy Soda” Super-Special: Is Diet Soda Good For You, Stevia DeMystified, Sugar Alcohols, Natural Flavors & More, Ben Greenfield and Paddy Spence - Ben Greenfield Life Podcast
What are Monk Fruit and Stevia? Jon Johnson - Medical News Today
8 Natural Sweetener Alternatives That Won't Take You Out of Fat Burning Mode (And 4 That Will!), Ben Greenfield
Kick Your Sugar Habit With These Bulletproof Alternative Sweeteners, Bulletproof
Why I Started "Healthy Swaps" for 2022
I've always found when wanting to make a major health or lifestyle change, it's easier to take it in little steps than to try and make a massive change on the spot. Mastering little steps has always been more successful in making the change a lasting habit for me, as opposed to a temporary phase. I've had friends ask me about my diet & eating habits, and as soon as I tell them, they come back with different variations of "Oh that's too hard," "That's so much work," and "I could never do that!"
Believe me, when I started down this path to a healthier lifestyle, I felt the same way! When I have food or beauty/household products that I love, I never want to give them up. However, slowly but surely, I made little changes here & there and now, it's a lifestyle I'm happy to embrace. Sure, it's still very hard some days to make the healthier choice, even with the research I'm learning on why [insert food/product] is bad for you, but it's definitely not as hard as it used to be and I'm still striving to improve every day.
So this year I decided to create the Healthy Swaps series! Every month, I will post a new blog post with a simple swap to make, and with these small changes made every month, we can be living a healthier lifestyle by the end of the year!
Comments