Natural Sweeteners: A Naturally Sweet World!

Sweetness with no calories, isn’t that the dream? With over two-thirds of Americans overweight or obese and the Type 2 diabetes epidemic on the rise, the desire for healthier alternatives to our current decadence in sugar has increased dramatically. The fact that Americans eat about 50% more sugar than we did half a century ago is alarming and it’s not just the white table sugar that is the main culprit.  Lets explore Natural Sweeteners in detail.

Non-nutritive Sweeteners

Non-nutritive sweeteners is a controversial subject; high-fructose corn syrup, aspartame with phenylalanine, sucrose and now the latest words on the sweet street are the natural sweeteners; Agave Syrup and Stevia: or Rebaudioside-A (Reb-A) Stevia’s GRAS (Generally Recognized as Safe) extract that is being utilized by Coke, Pepsi and other companies in their non-calorie drinks.

So which sweetener is best? What does research say? And can you include these artificial and natural sweeteners into your diet, safely and appropriately?

Natural Sweetener: Stevia – The New Kid on the US Block

Stevia, though it has been used for thousands of years as both a medicinal herb and sweetener, has had limited recognition in the United States as a safe and natural non-caloric alternative to cane sugar and high fructose corn syrup. Stevia is extracted from the leaves of the Stevia  rebaudiana  Bertoni plant, native to Paraguay and Brazil but now grows easily all over the world. Stevia, also known as “sweetleaf” is reported to be up to 300 times as sweet as cane sugar. Stevia is free of calories, and is recognized as a safe alternative for people with diabetes and hypoglycemia because it does not affect blood glucose levels. Up until recently Stevia could only be sold as a dietary supplement and not as a natural sweeteners food product; however, that changed with the GRAS (Generally Recognized as Safe) status given to the Stevia extract; Reb-A (steviol glycosides and steviol); a natural sweetener now found in Coke and Pepsi and also known as Truvia and PureVia respectably. This GRAS status allows Reb A to be used as a natural sweetener in food products. Now, found in the baking section, Stevia’s constituents are gaining acceptance as sugar substitutes and being utilized in foods, drinks and for cooking. Stevia is known to have slight licorice tones in the  natural form, therefore, the extract forms are often preferred for cooking and in coffee and teas, but that is entirely personal preference.

Various studies have been conducted regarding the safety and medicinal use of the Stevia plant and Stevioside and other phytochemical constituents have been established to be safe as a natural non-caloric sweetener as well as reporting other beneficial pharmacological properties. For example, one human study showed that “Stevia preloads reduced postprandial blood glucose and insulin levels, suggesting Stevia may assist with glucose regulation. These effects appear to be independent of reductions in caloric intake, as participants consumed similar calorie amounts in both the Stevia and aspartame conditions. Consumption of Stevia in preloads significantly lowered postprandial insulin levels compared to both aspartame and sucrose, as well as postprandial glucose levels compared to sucrose” (Anton, et al. 2010).

It is important to note that though extracts of Stevia have been shown to potentially decrease blood glucose and assist with glucose regulation along with other exciting beneficial properties, Stevia should not be used as a means to control blood sugar levels or manage diabetes. It is important that you discuss with your doctor all supplements that you are taking, especially if being treated for any health condition, especially diabetes as concomitant use of diabetes medication and Stevia can affect the effectiveness of the medication.  However, studies have shown that Reb A produced under food grade specification according the Good Manufacturing Practices is safe for use as a general purpose sweetener. Used as a non-calorie, non-nutritive, natural sweetener, Stevia (Reb A) is a great use for cooking and is safe for diabetics because it does not alter blood glucose levels.

Natural Sweetener: Agave Syrup – To Cacti or not to Cacti

Agave syrup has less calories and less of a glycemic effect than sugar and is a good addition to cookies and cakes for baking when used in small amounts, it can also be used in coffee and tea, but keep in mind it still contains some calories that should be taken into consideration when consuming. Research has indicated that it has no reported health risks associated with its use in its natural form; however, research is being conducted regarding fructose-containing sweeteners (such as agave; as well as, high fructose corn syrup) and one study concluded that in rats “even moderate consumption of fructose-containing liquids may lead to the onset of unfavorable changes in the plasma lipid profile and one marker of liver health, independent of significant effects of sweetener consumption on body weight” (Figlewicz, et al. 2009). This study was done is rats and therefore the research at this time is inconclusive regarding whether or not agave syrup is a healthful or negative addition to one’s diet.

Agave syrup; however, like high fructose corn syrup, is high in fructose and therefore should be consumed minimally.  So while agave syrup should not be used as a total sugar substitute, at this time, used occasionally and minimally in baking for its sweetness and low calories should be fine, but always check with your healthcare provider if you are being monitored for any healthcare condition or taking medication, especially if related to blood sugar.

Natural Sweetener: High-Fructose Corn Syrup (HFCS) – The Good, The Bad and the Ugly

This is perhaps one of the most controversial of the sweeteners at this time. As stated above in Agave, fructose has been associated with a variety of negative health concerns. Fructose is the primary sugar in fruit and honey but those are not the sources most of us consume our fructose in, instead we are “consuming millions of tons of high-fructose corn syrup (HFCS), which now supplies about 10% of all calories in the U.S diet. This figure is closer to 20% for some people, including many children” (UC Berkeley Wellness Letter, Aug. 2008). Two-thirds of the HFCS is used in many products ranging from soft drinks to pasta sauces causing many individuals consume fructose without knowing. Fructose has become the leading additive in our food supply which brings it to the forefront of causes for various epidemic health concerns in our society today, given the fact that “forty years ago we consumed almost no HCFS and thus much less fructose” (UC Berkeley Wellness Letter, Aug. 2008). “Fructose is associated in epidemiologic studies with greater weight, triglyceride, blood pressure, and insulin resistance levels and in animal and human feeding studies with small dense LDL cholesterol, nonalcoholic fatty liver disease, and greater levels of protein glycation. Fructose intake, based on disappearance data studies, has correlated over the past five decades with increasing obesity prevalence” (Gross, et al. 2004).

Multiple studies have been done and the research is conflicting whether or not HFCS or fructose contains no threats or is associated with our increase in obesity, Type 2 diabetes and metabolic syndrome. According to Dr. Ronald Krauss, “nearly everyone in the field agrees that excess consumption of sugar, and HFCS in particular, contributes to obesity, and I think there will soon be a campaign to reduce it in our food supply, as there was with trans fat.”

As with anything, in moderation HFCS isn’t harmful, but with being in so many of our processed foods, our consumption is so great that its added calories and lack of nutrients could be contributing to our arising health epidemics.

Artificial Sweeteners

Artificial sweeteners or “chemical sweets” (which don’t have quite the same healthy ring as artificial) have been controversial since arriving on the market as food additives. Saccharin, though associated with long-range health concerns is still widely used and aspartame, which is made from the amino acids, aspartic acid and phenylalanine is currently being investigated for causing a wide range of health issues and concerns. Virtually all foods marketed as “sugar free” or “non-calorie” that are sweet utilize one of the following artificial sweeteners; saccharin (Sweet’N Low), aspartame (NutraSweet and Equal),  or sucralose (Splenda).  Though these artificial sweeteners are non-caloric and marketed as a means for weight loss while still enjoying your favorite sweet foods and beverages, research has stated that this type of dietary restriction of calories could potentially have adverse effects such as increased caloric intake and weight gain; as well as, being linked to a long list of negative side-effects and potential health concerns. As a note, research is deemed inconclusive at this time and all the said artificial sweeteners are GRAS (Generally Recognized as Safe) status. It is also interesting to note that some artificial sweeteners are found in combination with one another and with another artificial sweetener, Cyclamate. “Cyclamate, an older product, is ~30 times sweeter than sucrose, but blending of sweeteners may have synergistic effects, and various combinations using this agent are now being developed. Cyclamate was banned in the 1960s after an animal study suggested carcinogenicity, but a Food and Drug Administration (FDA) ruling in 1984 concluded that actual evidence is lacking that amounts used in man are carcinogenic”. (Review, BLOOMGARDEN,May 2011). Intake of artificial sweeteners is at the discretion of the consumer and research is highly controversial this time, but as a rule I always feel, the more natural, the better.

Natural Sweeteners: To Sum up the Sweetness—

Sugar or sweetness regardless of the form can cause negative health effects if consumed in great excess and it is advised to keep this consumption to a minimum. Stevia, at this time seems to have a good amount of research and is more natural and a healthier alternative, but again that is for you to decide, try it out and see how you like it. What kind of sweetener is right for you is a personal choice and one that should be evaluated with your healthcare professional especially if you are being treated for any health condition or taking medication, especially given all the conflicting research and points of view.

On the use of non-nutritive sweeteners it is concluded that “the use of nonnutritive sweeteners is beneficial and allows substantial difference in energy intake. She pointed out that there is a beneficial, presumably cognitive, effect and that consumers of these sweeteners appear to integrate their use of these beverages with an overall pattern of healthy food choices” (Bellisle, et al. 2001: Review, BLOOMGARDEN,May 2011).

Most importantly- it is vital to eat a well-balanced diet, get adequate exercise, consume proper amounts of water and limit your amount of sugars and unhealthy fats in your diet!