Sweeteners 101: How to Read Labels

Have you ever stood in the grocery aisle, staring at a nutrition label, completely baffled by the different types of sweeteners listed? You’re not alone!

Understanding sweeteners and their impact on our health can be confusing. Let’s break down the sweet talk and learn how to make healthier choices.

The Sneaky World of Sweeteners

Sweeteners are everywhere, added to processed foods and drinks to enhance flavor and make them more appealing. But not all sweeteners are created equal.

Some are natural, while others are artificial, and they impact our bodies in very different ways.

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The “Avoid at All Costs” List

Let’s start with the sweeteners that deserve a big red flag:

• Artificial Sweeteners: These are synthetic sugar substitutes that may sound appealing because they’re often marketed as “zero-calorie” or “sugar-free.” However, research suggests they can negatively impact metabolic health, gut health, and even be associated with weight gain. Look out for these sneaky names on ingredient lists:
  • Sucralose (commonly known as Splenda)
  • Aspartame (found in NutraSweet and Diet Coke)
  • Saccharin (found in Sweet’N Low)
  • Acesulfame Potassium
• High Fructose Corn Syrup: This highly processed sweetener is a major culprit in ultra-processed foods and sugary beverages. Excess consumption of high fructose corn syrup is linked to an increased risk of type 2 diabetes, heart disease, and fatty liver disease.

The “Better in Moderation” Group

These sweeteners aren’t as bad as the “avoid” list, but it’s still wise to consume them in moderation:

• Agave: Although marketed as a natural and low-glycemic option, agave is very high in fructose, which can be hard on the liver when consumed in excess.
• Cane Sugar: This is the most common sweetener found in processed foods. While not inherently bad, the problem lies in the sheer quantity we consume. Too much cane sugar, devoid of nutrients, can contribute to a range of health issues.
• Sugar Alcohols: These sweeteners, often used in sugar-free and keto-friendly products, can have a lower glycemic index than sugar, meaning they don’t spike blood sugar as much. However, they can cause digestive problems, such as bloating and gas, especially when consumed in large amounts. Common sugar alcohols include:
  • Xylitol
  • Erythritol

The “Best Choices” for Sweetness

Now for the good news! There are plenty of natural sweeteners that can satisfy your sweet tooth without compromising your health:

• Stevia: Derived from the stevia plant, this natural sweetener has a zero glycemic index and won’t impact blood sugar levels.
• Monk Fruit Extract: This sweetener, derived from a small melon native to Southeast Asia, is naturally sweet and also has a zero glycemic index. It’s often blended with erythritol to balance its intense sweetness.
• Allulose: This newer sweetener is gaining popularity due to its unique properties. It doesn’t impact blood sugar levels, has minimal calories, and doesn’t seem to cause digestive issues. Some studies even suggest it may act as a prebiotic, supporting gut health.
• Coconut Sugar: This unrefined sweetener is a good source of minerals like potassium, magnesium, and zinc. It also has a lower glycemic index than cane sugar.
• Dates: These naturally sweet fruits are packed with fiber, vitamins, and minerals. They can be enjoyed on their own or used to sweeten baked goods and smoothies.
• Maple Syrup: This natural sweetener is a good source of antioxidants and has a lower glycemic index than sugar. Be sure to choose 100% pure maple syrup, not the artificial pancake syrups laden with high fructose corn syrup.
• Raw Honey: This liquid gold is not only delicious but also boasts an array of health benefits. Raw honey is rich in enzymes, antioxidants, and has antibacterial and anti-fungal properties.

Remember These Label-Reading Tips!

• Check the Ingredients List: Don’t just rely on claims like “sugar-free” or “low-sugar.” Always check the ingredients list to see what sweeteners are actually used.
• Look for Natural Sweeteners: Prioritize products sweetened with natural options like those on the “best choices” list.
• Pay Attention to Serving Size: That “low-sugar” granola bar might not seem so innocent when you realize the serving size is minuscule!

NEXT STEPS

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For more on sweeteners, check out this podcast episode where we break it all down!