Artificial sweeteners make you fatter, not thinner. And as a result, they
raise, instead of lower, your risk of type 2 diabetes. 0
The latest study backing this up was published in the
journal Current Atherosclerosis Reports. Researchers followed 5,158 people
for seven years.
Scientists found that people who used artificial sweeteners
gained more weight than those who didn’t use them.
Professor Peter Clifton led the study. He found that
consumers of artificial sweeteners such as aspartame (NutraSweet) and sucralose
(Splenda) tend not to reduce their overall sugar intake. They end up feeling
that “they can indulge in their favorite foods.”
On top of that, “artificial sweeteners also change gut
bacteria, which may lead to weight gain and risk of type 2 diabetes,” said
Professor Clifton.
Diet sodas may be the worst type of non-sugar sweetened
products. They’re linked with a higher risk of death from all causes. They
increase the chances of having heart disease, a stroke, and dementia.
6 Natural and Healthy Sweeteners
There are better options than artificial sweeteners and
refined sugar:
Coconut Sugar. Made from the sap of cut flower buds of
the coconut palm, it has a lower glycemic index than table sugar. This prevents
blood sugar spikes. It’s also a great source of potassium. Despite its name, it
doesn’t have a coconut flavor. The taste is more along the lines of brown
sugar. You can swap it for regular sugar in cooking.
- Agave Nectar. This honey-like sap comes from the leaves
of blue agave, a succulent plant in Mexico. Like coconut sugar, agave nectar
has a low glycemic index. It’s 1-1/2 times sweeter than sugar, so you don’t
need to use as much.
- Date Sugar. Made from dehydrated dates, it is loaded
with fiber, vitamins, and minerals. It is best used for baking. It makes a
great alternative to brown sugar. You can find it at health food stores. Just
be sure it is unprocessed and raw. (Read more: 8 HEALTH BENEFITS OF DATES)
- Raw Honey. Not all honey is the same. Most honey,
probably the kind you have sitting in your pantry, is heavily processed. Raw
organic honey is a better choice. It hasn’t been heated, pasteurized, or
processed. Raw honey contains vitamins, minerals, and other nutrients that
industrial honeys don’t have. The darker the honey, the more nutrients and
flavor. It’s just as sweet as sugar, only healthier. It also has antibacterial,
antifungal, antiseptic, and antioxidant properties. (Also: Health Benefits Of Honey: Healing Properties of Honey - Dr Appiah)
- Blackstrap Molasses. With its robust bittersweet
flavor, blackstrap molasses is the liquid byproduct of sugarcane. But don’t
confuse blackstrap molasses with regular molasses. They’re produced
differently. Blackstrap molasses contains an array of healthy minerals such as
iron, vitamin B6, magnesium, and calcium. It also has more antioxidants than
any other natural sweetener. It has a low glycemic index to help control blood
sugar levels.
- Stevia. This low-calorie natural sweetener is made from
the leaves of a plant native to South America. Stevia is much sweeter than
table sugar. So a little goes a long way. The leaves can be used whole or
ground. Its glycemic index is zero. So it has no effect on your blood sugar.
There are also no artificial ingredients in it.
These healthy sugar alternatives offer the sweetness you
love, without the weight gain and risk of diabetes that chemical sweeteners
cause.