So, What About Sugar Substitutes? -

When you’re diabetic and facing the reality that ANY sugar is bad for you, the idea of sweet substitutes sounds, well, pretty sweet. Most sugar substitutes are very low in calories. They are much sweeter than real sugar, so less is needed to provide that rush. But is the remedy (the sugar substitute) worse than the malady? Here is what AI says about which sugar substitutes are actually bad for you:

While sugar substitutes can be helpful for reducing calorie intake, not all of them are created equal. Here are some sugar substitutes that might have negative effects on your health:

Aspartame: Found in products like NutraSweet and Equal, aspartame has been linked to headaches, dizziness, and mood swings in some people.
Sucralose: Known by the brand name Splenda, sucralose may negatively affect gut health and alter blood sugar levels.
Saccharin: Commonly known as Sweet’N Low, saccharin has been associated with potential bladder cancer in animal studies, though the evidence in humans is inconclusive.
Acesulfame Potassium: Also known as Ace-K, this sweetener is often combined with other artificial sweeteners and may have similar side effects.
Sugar Alcohols: Substances like sorbitol and xylitol can cause digestive issues such as bloating, gas, and diarrhea when consumed in large amounts.

The sources cited are linked below.

The overall theme is that studies about sugar substitutes are concerning, but they are not conclusive. One site notes that “their safety and side effects are still up for debate.” The same site notes that “if you’re healthy, usage (of sugar substitutes) might be okay.”

But, it goes on to cite studies that artificial sweeteners can disrupt the brain, blast you with so much sweetness that you fail to appreciate natural sugars, affect your gut health and ultimately lead to the very thing you want to avoid: diabetes.

One substitute that may be okay is Stevia. This might be because it is a natural sweetener that comes from the leaves of the Stevia plant. Here is how AI summarizes Stevia:

Stevia is generally considered a healthy sugar substitute! It’s a natural sweetener derived from the leaves of the Stevia rebaudiana plant and has been used for centuries in South America. Here are some key points about stevia:

Benefits:

Zero Calories: Stevia is a non-nutritive sweetener, meaning it has almost no calories.
Blood Sugar Friendly: It doesn’t raise blood sugar levels, making it a good option for people with diabetes.
Natural: Unlike artificial sweeteners, stevia is derived from a natural source.

Potential Side Effects:

Digestive Issues: Some people might experience gas or bloating.
Taste: Some find stevia has a slightly bitter aftertaste.
Regulation: Only certain purified extracts of stevia are approved by the FDA. Whole stevia leaves or crude extracts are not approved for consumption.

Here are some popular products that use stevia as a sweetener:

Truvia: A common brand of stevia-based sweetener available in packets, baking blends, and liquid drops.
Pure Via: Another popular stevia sweetener found in various forms, including packets and liquid drops.
SweetLeaf: A brand offering stevia products in liquid, powder, and tablet forms.
Stevia in the Raw: A popular option available in packets and baking blends.
Diet Cola Brands: Some major soda companies, like Coca-Cola and Pepsi, offer diet colas sweetened with stevia.
Flavored Waters: Many flavored water brands use stevia as a sweetener.
Yogurts and Dairy Products: Some low-calorie yogurts and dairy products use stevia for sweetness.
Baking Products: Stevia is often found in baking blends and mixes for cakes, cookies, and other desserts.
Zevia soda pop.