There’s no denying that we all enjoy the sweet stuff from time to time. And when it comes to the holidays, sweets become even harder to resist.Below is a diet guide to sweeteners. This sweetener guide will show you which sweeteners are good, are bad and the ones that make you fat.
Artificial Sweeteners Can Cause Weight Gain
Artificial sweeteners can lead to weight gain according to several nutrition studies. Some researchers believe that the two main ingredients in aspartame, aspartic acid, and phenylalanine stimulate the release of insulin and leptin; hormones that instruct our bodies to store fat! Researchers from the Duke University Medical Center showed that even the 'natural sweetener' and sugar substitute Splenda can indeed lead to increases in body weight in lab studies. Don’t be fooled by the zero-calories, zero calorie sweeteners are artificial compounds that can still react in our body in destructive ways.
Artificial Sweeteners Can Accelerate Aging
Artificial sweeteners, including aspartame, saccharine and Splenda are acid-forming in the body. Aspartame is a molecule made up of acid-forming compounds, including an excitotoxin called aspartic acid, methyl ester (which breaks down to formaldehyde and formic acid) and phenylalanine. Studies show when our bodies become overly acidic the body ages.
Natural Sweeteners Aren't So Natural
Natural sweeteners may not be as natural to the body as you may believe. Agave for instance, is advertised as being a “healthy” plant-based sweetener. Unfortunately, the agave you are buying is probably one that has gone through extensive processing to arrive in syrup form. Also, most agave available is up to 90 percent fructose. Even the demonized high fructose corn syrup is only about 55 percent fructose! In studies, fructose has shown to lead to fat storage in the body and promoting aging.
Best Sweeteners for Weight-Loss and Anti-Aging
Stevia
Stevia is a zero-calorie natural sweetener that is also low-glycemic. Because Stevia is a natural sweetener and not made from chemicals it does not react poorly within our bodies. Medical research has shown the possible benefits of Stevia in treating obesity and high blood pressure. Because stevia has a negligible effect on blood glucose, it is attractive as a natural sweetener to people on carbohydrate-controlled diets.
Xylitol
Xylitol is a lower-calorie natural sugar substitute that is actually a sugar alcohol that occurs naturally in the fibers of many fruits and vegetables, as well as in corn cobs and various hardwood trees. Xylitol is produced naturally in our bodies, up to 15 grams daily during normal metabolism. Xylitol also builds immunity, protects against chronic degenerative disease and has anti-ageing benefits. Xylitol is considered a five-carbon sugar, which means it is an antimicrobial, preventing the growth of bacteria. Over 1,500 scientific studies have found that the more you use xylitol, the more you can eliminate sugar cravings, reduce insulin levels and alkalinise your body.
Dates and Other Dried Fruit
While dried fruits are more concentrated in sugar, they are unrefined, whole foods that are found in nature. Because dried fruits are natural, when consumed in moderation they are better for our bodies than artificial sweeteners. If you need syrup for a dessert, simply blend dates with water or use a fruit like applesauce. Both are better than over disruptive chemicals or high fructose corn syrup. For diabetics stevia or xylitol are better bets.
Bottom Line on Artificial and Natural Sweeteners
Sweeteners only exist to satisfy our sweet tooth and are not an essential nutrient in our diet. But, when you do choose a sugar substitute, it pays to be an informed consumer and look beyond the hype. Even though artificial sweeteners, sugar substitutes and natural sweeteners all may help with weight management, they should be use only in moderation.