Artificial Sweeteners are something that I encourage folks to stay far away from, even when they want to reduce their calories. There are better alternatives than any artificial sweeteners. The challenge is that they are in so many drinks, protein powders, meal replacements, protein bars, even in salad dressing. So looking at labels becomes very important. Here are the basics of some of the most common artificial sweeteners out there. I'm including three naturally derived, but processed low calorie sweetener alternatives for you also.
Aspartame / Equal or NutraSweet
o 180x sweeter than sucrose
o 50% phenylalanine - neurochemical; 40% aspartic acid - excitotoxin; 10% methanol - toxic wood alcohol
o Methanol breaks down into neurotoxins of formic acid and formaldehyde
o Studies show it may lower serotonin and dopamine and lead to depression
o As of 2010 it was 80-85% of all food complaints with FDA
o Top of list for pregnant women to avoid due to potential neurological effects on fetus
o Complaints of headache, nausea, vertigo, insomnia, numbness, blurred vision, memory loss, anxiety attacks, depression, hyperactivity, personality changes, stomach disorders, seizures, loss of energy
Acesulfame potassium / Sunnett or Sweet One
o 200x sweeter than sucrose
o Often used in combination with other sweeteners due to enhancing and sustaining effect on sweetness
o Animal studies show lung, breast, and thymus tumors, forms of leukemia and chronic respiratory issues
Neotame / NutraSweet Pink
o 13,000 x sweeter than sugar, 30 x sweeter than aspartame
o May be more toxic than aspartame
Saccharin / Sweet’N Low
o 300x sweeter than sucrose
o AMA recommends limiting for children and pregnant women
o Cross-sensitivity with sulfonamide allergies
o Complaints of oral blisters, nausea, diarrhea, headache, tachycardia
Sucralose / Splenda
o 600x sweeter than sucrose
o Chlorinated sucrose
o Down-graded from “safe” to “caution” by CSPI due to recent study
o Can destroy as much as 50% of microbiome, predominantly beneficial flora
o Human and animal studies show that it does alter glucose & insulin metabolism
o Complaints of GI issues, migraines, dizziness, blurred vision, allergic reaction, blood sugar increase and weight gain
Recommended Naturally Derived Low/No Calorie Sweeteners
Monk Fruit / Luo Han Guo
o GI of 0 and 0 calories
o Potential GI issues
Stevia
o Herb 10-15x sweeter, Steviosides 200-300x sweeter than sucrose
o GI of 0 and 0 calories
o Originally banned by FDA
Sugar Alcohols
o 60-90% as sweet as sucrose
o Sweeteners with -ol; xylitol, erythritol
o Low calorie, low GI
o Potential GI side-effects
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Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
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