Sugar has become the new “demon” in our national diet.

As with most things a little every now and then won’t kill you. It is the frequency and amount that have a detrimental effect on your health and even your length of life.
Initially sugar was eschewed because of its high caloric content. Given that over half the population is focused on losing weight, low to no calorie artificial sweeteners were a boon for the “food” industry. Dieters flocked to the “diet” products, that promised lower calories and implied weight loss. The opposite occurred. A study published in the Canadian Medical Association Journal showed “consumption of nonnutritive sweeteners was associated with increases in weight and waist circumference, and higher incidence of obesity, hypertension, metabolic syndrome, type 2 diabetes and cardiovascular events.”

• Artificial sweeteners can be purchased in packets of powder and liquid
  form and are found in numerous commonly consumed “foods” such as:
• Sugar-free gum
• Sugar-free mints
• Sugar-free candy
• Sugar-free condiments (e.g., ketchup, syrup)
• Cereals
• Coffee syrups
• Sugar-free ice cream and toppings
• Diet drinks (e.g., iced tea, soda, lemonade)
• Sugar-free fruit drinks and low/no sugar sports drinks
• Meal replacement shakes/snacks
• Nutrition/protein bars
• Yogurt
• Fiber supplements

Sugar, what to look for:

Aspartame: (best known in the little blue packets). It is 200 times sweeter than sugar. When stored near or above room temperature, methanol (one of the components of aspartame) is metabolized into formaldehyde, which is a known human carcinogen. Studies suggest regular consumption of aspartame induces oxidative stress, and damages cell membrane integrity, potentially affecting a variety of cells and tissues, ultimately leading to systemic inflammation. It has been linked with neurological dysfunction, headaches, reduced cognition, impaired memory and reaction times. It has been linked to an increase in depression in older adults.

Saccharin: (best known in the little pink packets) Saccharine comes from a certain group of compounds called sulfonamides which are known for causing allergic reactions, diarrhea, headaches and skin eruptions. Pregnant and breastfeeding women should avoid the use of saccharin because it may potentially harmful for the infants. It significantly decreases good gut bacteria and has been linked to certain types of cancer. Research is somewhat conflicting because of the amount consumed to cause certain side effects, but why take the chance.

more sugar

Sugar Alcohols (erythritol, xylitol, sorbitol, and maltitol).  Sugar alcohols are found in small amounts in nature, especially in fruits and vegetables, so technically not artificial, but have been highly processed as food additives to the point of being artificial. Consuming them in amounts used as food additives, has been linked to an increased risk of blood clots, heart attack, stroke and cardiovascular death. Common side effects include increased gas, diarrhea, bloating, cramps and nausea. For some, just chewing gum with sugar alcohols will cause intense digestive upset.

Sucralose (best known in the little yellow packets) is made from real sugar, but modified to pass through your system instead of being digested (hence no calories). Some of sugar’s naturally occurring molecules are swapped out for chlorine. Side effects of sucralose are similar to those of sugar alcohol and have also been linked to increased inflammation and cardiovascular issues.

Stevia is an herb, easily grown in backyard gardens or pots. Two extracts from it stevioside and rebaudioside A are 200 to 300 times sweeter than sugar, but can have a bitter aftertaste (especially stevioside). While made from a plant, so not artificial, most stevia you buy in the stores has been highly processed with toxic chemicals, like methyl alcohol, which negates the health benefits.

Quality stevia has been shown to impede tooth decay, been linked to lower blood sugars and have antioxidant properties. Some studies have shown stevia to promote death of certain typed of cancer cells.

Sugar, there is a downside.

Digestive upset is a common side effect of ingesting stevia also.

Bottom line, when looking for something “sweet” it is best to look to nature’s provisions; honey, dates, real maple syrup, coconut sugar, monkfruit (without erythritol), blackstrap molasses, balsamic glaze, banana puree, brown rice syrup, and real fruit. Moderation is key and gradually decreasing the amount of “sweet” you eat each day can reset your taste buds so less sweet is needed to satisfy those “cravings”.