The Good, the Bad and the Sweet
A couple of weeks ago we tackled Rotten Egg #1: the myth that brown sugar was healthier than white. Inevitably, inquiries regarding alternative sweeteners such as aspartame and sucralose (the main ingredient in Splenda), came rushing in to see if these were the true “sugar saviors”, since brown and white sugar were apparently “unhealthy”. I’m glad you guys asked, because this is also a current hot topic in the nutritional world!
It seems the average person believes that aspartame is actually worse for us than sugar because of the many undocumented claims that the consumption of aspartame is related to numerous health risks. Rest assured, ALL of these health risks have been investigated and dismissed by governments and major health food safety organizations.
Alternative or artificial sweeteners provide non-caloric or very low calorie sugar substitutes for people with diabetes, and those trying to lose or control body weight. Alternative sweeteners yield little or no energy when consumed, and do not cause dental cavities compared to sugar. As mentioned above, many consumers use artificial sweeteners in the belief that it will help them lose weight, but do they? There is evidence that artificial sweeteners are associated with weight loss, however, several studies have reported that sweeteners may have the reverse effect of stimulating appetite, which leads to weight GAIN. To make matters even more confusing, other studies show no correlation between consumption of sweeteners, hunger, food intake, or body weight at all…I know, it’s bizarre.
Going back to aspartame - scientific evidence has shown that the use of aspartame is safe for most individuals; however, the FDA has received reports of adverse reactions such as, headaches, dizziness, seizures, nausea and other side effects. Although the percentage of people affected is very small, if you are unfortunately one of these sensitive people, consider trying to avoid aspartame.
The take away message:
Alternative sweeteners are safe.
The relationship between artificial sweeteners and weight control is unknown.
You should be trying to reduce your overall sugar intake in general, whether that is brown, white, or artificial. Here are some suggestions:
Read ingredient labels in supermarkets.
Experiment with spices (like cinnamon) in the kitchen to add flavor to your food.
Reach for fresh fruit for dessert instead of cookies.
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Image courtesy of Sharon McCutcheon
