Ask the Nutritionist

A. By Tamara Brown, M.H.P., L.D., R.D.
Everywhere we look, we are constantly bombarded with foods containing artificial sweeteners. From the sweet foods such as ice creams and flavored waters, to the more surprising savories like cereals and crackers, these sweeteners are hiding in many processed products. So how do we know which of these are okay to use?

Unfortunately, chemical sweeteners get approved for human consumption before we really know the effects on the body. For example, after many years of use, saccharin, found in the pink Sweet 'N Low packets, was connected to increased incidence of cancer, yet it is still in use today! Let's take a closer look at a couple other sweeteners commonly used today.

Aspartame, found in blue Equal packets, is 200 times sweeter than sugar and can cause symptoms such as fatigue, headaches, diarrhea, insomnia, depression, and memory problems. Aspartame is commonly used to sweeten diet soda, often advertised as being a better choice than regular soda because it contains no calories. Interestingly, a recent study in the American Journal of Clinical Nutrition from the University of Minnesota found a positive association with low calorie, soft drink consumption and weight gain. So the calories alone are obviously not the weight connection. Could it be the chemical sweetener?

Splenda, or Sucralose, found in the yellow packets, is the newest artificial sweetener. It is 600 times sweeter than sugar and can be found in over 4,000 different food and beverage products. Splenda is advertised as being a "better" sweetener because it is made from sugar, but the process requires adding chlorine to the sugar in order to change its chemical structure. This means that the body is unable to metabolize Splenda in the same way as sugar. A range of symptoms such as skin reactions, joint pain, sinus problems, and heart palpitations have already been connected to Splenda intake. In a recent study from the Journal of Toxicology and Environmental Health, Splenda was found to significantly decrease bifidobacteria in animals' intestinal tracks. We need beneficial bifidobacteria in the intestinal track to help break down and digest food, absorb nutrients, and eliminate waste. Who would guess that drinking a diet soda may actually reduce good gut bacteria? Another study on Splenda found it to reduce the size of the thymus gland, which is critical for healthy immune function.

maple syrup

What are some options for safe natural sweeteners? One great choice is maple syrup. Maple syrup contains many trace minerals and nutrients. Because it is lower in carbohydrates than honey, it has less effect on blood sugar and insulin levels.
Another natural sweetener is Stevia, made from leaves of the plant. It is sold in a powdered and liquid form and can be found in natural food stores. Stevia has been used in many countries for decades without reports of negative side effects, and it does not rapidly increase blood sugar or insulin levels.

In my experience with clients, I often hear that after stopping diet products, they have fewer sugar cravings, less hunger, reduced intestinal problems, and often lose weight. There is no good reason or health benefit to substitute with any artificial sugars. So forget the yellow, pink, or blue, and make a choice better for you!

stevia leaves