While artificial sweeteners reduce sugar intake, they are not necessarily more natural or safer. Natural sweeteners like honey, maple syrup, or fruit can be more appealing for people looking for healthier, less processed alternatives.
In moderation, sugar may be more predictable in terms of how the body processes it, whereas sweeteners can lead to complex, unintended consequences. Neither sugar nor sweeteners are ideal in excess, so focusing on reducing overall sugar intake and opting for natural sweeteners might be a better strategy.
Best sweetener options
If you still prefer to use sweeteners then it is good to know which the better ones are to use. When considering the safest sweeteners to use, it’s essential to evaluate factors such as health impact, potential side effects, and how the sweeteners are processed by our bodies.
Below are some sweeteners that are generally considered safe when consumed in moderation, along with their potential benefits and risks. This week we will talk about Stevia, Monk Fruit, Erythritol and Xylitol.
Stevia (Natural)
- Source: Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant.
- Health Benefits: Stevia is calorie-free and does not raise blood sugar levels, making it a popular choice for people with diabetes or those trying to manage their weight.
- Safety: Stevia has been approved as safe by major health authorities, including the FDA and EFSA. Research suggests it has minimal side effects, though some people report a bitter aftertaste.
- Potential Concerns: Some commercial Stevia products are mixed with other ingredients (like erythritol or dextrose), so it’s best to look for pure stevia to avoid added chemicals.
Monk Fruit (Luo Han Guo) (Natural)
- Source: Monk fruit sweetener is derived from the monk fruit (Luo Han Guo), a small fruit native to southern China.
- Health Benefits: It is calorie-free and has no impact on blood sugar levels, making it a good option for those with diabetes or for weight management.
- Safety: Monk fruit sweetener is considered safe by health organizations like the FDA. It is often seen as a great natural alternative to artificial sweeteners, with no known side effects.
- Potential Concerns: Like stevia, some commercial monk fruit products may be mixed with other ingredients. Look for 100% monk fruit extract.
Erythritol (Sugar Alcohol)
- Source: Erythritol is a sugar alcohol found naturally in some fruits, but it is usually produced industrially from glucose through fermentation.
- Health Benefits: It is very low in calories (about 0.2 calories per gram) and does not raise blood sugar or insulin levels. It is well-tolerated by most people, unlike other sugar alcohols that can cause digestive issues.
- Safety: Erythritol is generally recognized as safe (GRAS) by the FDA and has fewer digestive side effects than other sugar alcohols like xylitol or sorbitol.
- Potential Concerns: In very large amounts, erythritol may cause minor digestive upset, such as bloating or gas, but it is typically well tolerated.
Xylitol (Sugar Alcohol)
- Source: Xylitol is a naturally occurring sugar alcohol found in small amounts in some fruits and vegetables.
- Health Benefits: It has about 40% fewer calories than sugar and does not spike blood sugar levels. Xylitol also has dental benefits, as it helps prevent cavities and tooth decay.
- Safety: Xylitol is considered safe for human consumption by regulatory bodies, and it’s commonly used in sugar-free gum and dental products.
- Potential Concerns: Like other sugar alcohols, xylitol can cause digestive discomfort (bloating, diarrhea) if consumed in large quantities. Also, xylitol is toxic to dogs, so pet owners should be cautious.
Next week we will talk about Allulose, Tagatose, Coconut sugar and Honey.
Listen to my interview with Brad Kirsten from Radio Cape Pulpit on 21 November 2024 to learn more. Listen to my next interview on Thursday at 7.45am.