Are 'Natural' Sweeteners Healthier Than Sugar?

Have you considered using natural sweeteners as a way to improve your nutrition and reduce your sugar intake? While these sweeteners may seem like a healthier alternative to refined sugar, there are some important things to keep in mind when choosing which ones to use.

A recent study has linked some sweeteners containing erythritol to a higher risk of heart attack, stroke, and blood clotting. While more research is needed to fully understand these risks, it's a good idea to consume these sweeteners in moderation until we know more.

It's important to note that many healthy foods, such as fruits, vegetables, whole grains, and milk, contain natural sugars. The real problem comes from excess or added sugars. Sugarcane and beet sugar are the two main crops used for table sugar and most natural sweeteners. While these sugars are processed into glucose for energy, they don't contain many nutrients, vitamins, minerals, or bioactive components such as antioxidants. This means that they only provide extra calories without any additional health benefits.

Many healthy foods, such as fruits, vegetables, whole grains, and milk, contain natural sugars that offer numerous health benefits. Excess or added sugars, on the other hand, are the real problem.

Sugarcane and beet sugar are the two main crops used for table sugar and most natural sweeteners. These sweeteners contain two types of sugar: fructose and sucrose, which the body processes into glucose for energy. However, because these sweeteners are highly processed, they don't contain many nutrients, vitamins, minerals, or bioactive components such as antioxidants. This means that they provide only extra calories without any additional health benefits.

It's important to note that the health benefits of different types of sweeteners depend on how you consume them. Regardless of the source, consuming too many calories, particularly from added sugars that don't occur naturally in food, is associated with numerous chronic health problems such as obesity, diabetes, heart disease, and high blood pressure.

Let's list some natural sweeteners you can consider as substitutes for conventional sugar:

Sugar Alcohols: Erythritol and Xylitol

Erythritol and xylitol are low calorie sweeteners that are derived from plants. While they don't spike blood sugar or insulin levels and don't cause tooth decay like other types of sugar, they are poorly digested and may cause digestive distress if consumed in excessive amounts. It's also important to note that recent research has linked erythritol to an increased risk of heart attack, stroke, and blood clotting. More research is needed to fully understand these risks.

Stevia

Stevia is a plant leaf extract that is hundreds of times sweeter than conventional sugar. As a zero-calorie sweetener with a low glycemic index, it doesn't impact insulin or blood sugar levels, making it a good option for weight management and diabetes. However, it's worth noting that high-purity stevia is considered safe only when consumed in moderate doses. Many product manufacturers mix stevia with erythritol, so it's important to use caution and check labels when choosing how much or how often to use it.

Agave

Agave is a plant nectar that is extremely sweet and only needed in small amounts. With a lower glycemic index due to its high fructose content, it's a good sweetener for weight management and diabetes. With its high fructose content, it may leave you wanting more if you're not careful to limit your intake.

Coconut Sugar

Coconut sugar comes from the sap of coconut trees and is evaporated into a crystalline product that is similar to brown sugar in texture and flavor. It has a lower sucrose content and is considered a lower glycemic sweetener. It also has a good nutritional profile with vitamin C, B vitamins, and antioxidants.

Date Sugar

Date sugar and syrup are high in sugar, but are less processed and therefore retain some of the fiber, minerals, and antioxidants of dates.

Monk Fruit

Monk fruit extract is a zero-calorie, low glycemic index sweetener that is high in antioxidants and offers possible anti-cancer effects. It also has a favorable effect on blood glucose regulation. It's important to note that many product manufacturers mix monk fruit with erythritol, so it's important to use caution and check labels when choosing how much or how often to use it.

Fruit Puree

Fruit puree is a great sweetener alternative as a topper for dishes or for baking. Blending ripe fruits such as apples, pears, or bananas provides a nutritious sweetener with fiber, nutrients, and water.

Honey

Honey has a high moisture content and, especially when unprocessed, a varied nutritional profile containing minerals, vitamins, proteins, and other valuable nutrients. It is antimicrobial, and its antioxidants fight inflammation.

Maple Syrup

Pure maple syrup has many nutritional benefits due to its antioxidant and cancer-fighting properties. Maple syrup contains a compound that slows down its blood sugar absorption, which may be good for people with diabetes. Darker syrup may have more nutritional benefits than lighter products.

Brown Rice Syrup

Brown rice syrup is considered a healthier alternative to high fructose corn syrup (HFCS) because it has no fructose, and most of the sugar is glucose, readily available to the body for energy. However, it has a high glycemic index. A few studies have also shown that it contains trace amounts of arsenic, though it's still considered safe for consumption in moderation.

Blackstrap Molasses

Blackstrap molasses comes from sugarcane or sugar beet juice but is boiled down further than standard molasses. It's rich in iron, B vitamins, potassium, magnesium, calcium, and antioxidants, and may support immunity and fight inflammation. It also has a lower glycemic index and a more bitter taste than regular molasses.

While natural sweeteners may contain more vitamins, minerals, antioxidants, and other bioactive molecules than conventional sugar, it's important to practice moderation when consuming them. Many of these sweeteners also contain other ingredients that may be harmful if consumed in excess.

Regardless of the sweetener you choose, it's important to consume it in moderation to avoid consuming excess calories and other health problems. While natural sweeteners may offer some additional nutritional benefits, they should still be consumed with caution and as part of a balanced diet.