How Sweet it is! Ranking the Sweeteners
- Dr. Alicia Miller, ND
- Jun 10, 2021
- 5 min read
There are so many kinds of sweeteners out there and it can be confusing as to which are “healthy” and which ones are horrible for us. Let’s look at them in terms of artificial, natural, how it affects our blood sugar (Glycemic Index), and rank from Worst to least offensive. Side note, glycemic index is how fast the food converts to glucose which will increase your blood glucose levels. The scale is from 0 to 100+, the higher the number the worst it is for you!
Before we jump in, why are we on the quest to replace good old-fashioned sugar in the first place? Sugar is known as sucrose which is one part glucose and one part fructose. It is mainly derived from sugarcane and sugar beets. From my previous blogs on GMO’s and pesticides, I discussed that majority of sugar beets are GMO and heavily sprayed with Glyphosate. Health wise, glucose raises blood glucose and insulin that stimulates glucose to be taken into the cells. Fructose is metabolized in the liver and relies on insulin not regulated by energy supplies. Fructose will increase Triglycerides and Cholesterol production in the liver. Over time, Sugar will lead to insulin resistance, hypertriglyceridemia, metabolic syndrome, heart disease, dysbiosis in the gut, contribute to gout, fatty liver, disrupt signals that tell you when you’re full [leptin-ghrelin], increase inflammation that will destroy blood vessels and nerves leading to Dementia and neuropathy. As you can see, sugar is the devil as we know it, but our taste buds are programmed to love it and it can stimulate the feel-good neurotransmitter Dopamine. Alas, scientists are on the hunt to find a sugar replacement that allows us to make that cake and eat it too without all the detrimental health implications!
1. Artificial Sweeteners: Main offenders are Splenda, Equal, NutraSweet, Sweet-n-low. Other artificial sweeteners that contain Neotame and Acesulfame which should all be avoided. They were created so Diabetics or those dieting could still enjoy sweets without spiking blood sugar. There’s no real sugar in them and technically scores a zero on the glycemic index, but research has found that it still triggers insulin release which can lead to insulin resistance, obesity, fatty liver, metabolic syndrome, and diabetes! It can also contribute to joint pain and exacerbate arthritis too. It is also known to disrupt the microbiome (the good bacteria that keeps us healthy) which can lead to leaky gut and triggers autoimmune and neurological conditions. Best to read your labels and AVOID at all cost!
2. High-fructose Corn Syrup (HFCS), even corn syrup: Derived from corn (remember that 90% of corn is GMO which is heavily sprayed down with glyphosate and other pesticides) and is chemically processed which contains Mercury. The average American consumes about 50 grams of high fructose corn syrup daily which equates to around 28.5 micrograms of mercury per day! Mercury is a potent Neurotoxin and binds up Zinc in the human body. Zinc is essential to clear mercury from the body! Mercury easily crosses the blood brain barrier and accumulates in the brain. This affects fetal brain development while in utero. Mercury affects the plasticity of neurons which affects learning, short term and long-term memory. Zinc deficiency contributes to Autism, Attention Deficit Hyperactivity Disorder, Anxiety, Hypothyroidism, low birth weight, preterm delivery, heavy metal accumulation. The mercury exposure is not only from HFCS, but also environmental mercury in the air and mercury in fish. Glycemic index score of 87, which is more than white sugar (80)! AVOID HFCS, corn syrup at all cost! Read your labels, even if it says no HFCS, it may still contain corn syrup!
3. Brown-rice syrup: Brown-rice syrup may contain gluten from barley-based enzymes, and it may contain arsenic from the rice. Long term accumulation of Arsenic leads to cardiovascular disease, diabetes, cancers, and negatively impacts cognitive development in kids. It converts quickly to glucose, ranking 98 on the glycemic index. This will raise blood sugar and insulin levels leading to all those fun metabolic diseases and inflammation. Limit or avoid this sweetener.
4. Turbinado sugar: It’s usually labeled “raw sugar” but is still processed and is still sucrose and has a 65 glycemic index. It will have a little molasses left in it, but not enough to have any good health effects. Limit your intake.
5. Agave nectar: Although natural, very high in Fructose which can lead to elevated triglycerides, fatty liver, and belly fat. It is low (30) on the glycemic index; the high fructose negates any health benefits. Limit your intake.
6. Pure Maple Syrup: Slightly better natural sweetener as it contains antioxidants and minerals (Zinc), but make sure you read the label as maple syrup can be filled with HFCS! Glycemic index is about 54 which will still raise blood glucose levels. Limit intake.
7. Pure Honey: Natural Sweetener, opt for raw unpasteurized, unfiltered it contains antioxidants that can support your immune system. If it’s local honey, it may ease your seasonal allergies if you consume a small amount daily. Manuka honey, usually from New Zealand, has antimicrobial properties and may have higher nutrients than other honey. Glycemic index score of 58 which still elevates blood glucose. Limit intake.
8. Pure Stevia: Natural sweetener derived from the Stevia rebaudiana plant that may have many health benefits and doesn’t appear to raise blood glucose or insulin levels. Only use Organic Raw stevia that has not been heavily processed or bleached. Glycemic Index is zero. Excessive use of stevia may disrupt the microbiome, but excessive glucose, sucrose, and fructose will also disrupt the microbiome. Limit use.
9. Sugar Alcohols: Can either be derived from fruits and vegetables or can be man-made. Therefore, some are better than others. Top pick is xylitol which can support healthy bacteria in the mouth and has a glycemic index of 13. Most sugar alcohols are low on the glycemic index, most under 35. Erythritol has the lowest glycemic index less than 10, but it is derived from cornstarch. I’d limit or avoid the other sugar alcohols (sorbitol, maltitol, mannitol, isomalt, lactitol, hydrogenated starch hydrolysates) as they can still raise blood glucose or are very processed. Avoid if you have dysbiosis, like IBS and SIBO (small intestinal bacterial overgrowth) as all the sugar alcohols will cause gas and bloating.
10. Coconut sugar: Natural, derived from coconut blossoms, does contain nutrients like zinc, iron, calcium, potassium, and gut supportive short-chain fatty acids and inulin. Glycemic index score between 50-54 and therefore should limit the use.
11. Monk Fruit: Natural fruit, derived from gourds native to Thailand and China. It is 300 times sweeter than sugar but scores a zero on the Glycemic Index and contains multiple antioxidants. There is growing evidence that it may support respiratory health conditions that are excess heat related. It has been used in Traditional Chinese Medicine for many years as a medicine. Considered Keto-friendly.
There will be other “sugar-alternatives” that will pop up as this is not a complete list. What you should be asking is: what is this made from, how is it processed, is it safe, what’s the glycemic index, any known side effects?
Consider this, why does everything have to be sweet? What are you trying to replace in your life that you feel the need to replace with sweets? Is there an imbalance in the gut that is causing you to crave sweets? As a Functional Medicine Doctor, I can easily run some tests like a comprehensive stool analysis and organic acid test to determine the biochemical imbalances.
If you are just trying to get off sugar, then consider replacing processed sugary sweets
with some organic fruits like dates, berries, apples one to two servings per day. This will provide fiber that slows the absorption of the natural sugars in the fruit. If that causes gas and bloating, then consider the testing listed above.
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