artificial sweeteners

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What are some artificial sweeteners that are considered to have negative side effects?

Erythritol is a common artificial sweetener found in a variety of products. Erythritol, along with other artificial sweeteners have been associated with higher risk of cardiovascular events over time. Consuming high amounts of artificial sweeteners are also associated with other behaviors that may be harmful such as smoking and sedentary lifestyles. While continued research will elucidate potentially more specific mechanisms on how these artificial sweeteners create the tendency for more cardiovascular events, a simple way of thinking about it is that artificial sweeteners are not going to be naturally found in whole foods. You will find artificial sweeteners in “diet” beverages, packaged snacks, ready-to-eat frozen meals and table top packets.  However, a diet consisting of predominantly of foods that have been minimally processed are naturally going to include less processed ingredients, including artificial sweeteners. The closer a food is to a form that has maximum nutrient-density and that the body can recognize, metabolize and process most efficiently is going to generally the healthiest—this is what a whole food can be characterized as relative to ultra-processed food. This doesn’t mean artificial sweeteners have to categorically be avoided, however if you are eating in-tact food in its relatively natural form, most of the time, you usually don’t have to worry about these additives being present.  

What are some tips on how to sweeten foods in a more natural way?

Refined sugars and syrups are some of the most common items used to sweeten foods, but they can have adverse health effects. The good news is that there are plenty of alternatives. Natural whole foods like applesauce, dates, pure maple syrup, honey, stevia, and monk fruit can be excellent ways to add sweetness to recipes and snacks while providing dietary fiber that artificial sweeteners cannot.

Applesauce and dates are two great sweetening options for both savory and sweet dishes. Applesauce is a great way to add sweetness without adding calories or fat; it’s also a natural source of pectin which helps keep your cholesterol levels in check. Dates are high in vitamins A and C as well as calcium, iron, and other minerals. They also contain dietary fiber which makes them an ideal choice when trying to add sweetness without sacrificing nutrients.

Another natural option is pure maple syrup or honey. Both offer unique flavors that can really bring out the best in certain dishes or snacks while still providing a bit of sweetness without too much sugar content. Pure maple syrup has a slightly nutty flavor while honey offers a subtle floral flavor depending on its origin—both have their own unique texture as well which adds another layer of complexity to any dish you use them in.  

For those looking for something even sweeter than what natural whole foods offer, stevia or monk fruit extract can be an excellent option. Both are low-calorie options that won’t alter your blood glucose levels or stimulate hunger hormones like many refined sugars will. They both have a naturally sweet flavor with no bitter aftertaste so you don’t need to worry about overpowering other flavors in your dish either. Remember to use these sparingly as they tend to be more potent than traditional sugars and syrups due to their intense sweetness.

Sources

https://pubmed.ncbi.nlm.nih.gov/36849732/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4371001/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6538252/

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