in the know
“The problem is, not all sugar substitutes are made equal, and some of them are too good to be true.”
SUGAR SUBSTITUTES and Your Gut
GUT HEALTH
IS REPLACING SUGAR REALLY GOOD FOR YOU? BY NORA HESTON TARTE e’ve all heard the news; consuming too much sugar is bad for your body and can lead to serious issue including diabetes, obesity, heart disease, and tooth decay. There’s also risk of high blood pressure, inflammation, and fatty liver disease. But when we try to limit sugar, we often look to foods with common sugar substitutes to give us that sweet taste without the downside. The only problem is, not all sugar substitutes are made equal, and some of them are too good to be true.
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is 200 times sweeter than regular sugar, which means much less can be used to achieve the desired effect. It’s also low in calories, like sucralose and saccharin, which is a positive for those trying to lose weight. However, these alternatives aren’t all rainbows and butterflies. The compromise is that aspartame and sucralose have been linked to inflammation, which can lead to diabetes and other health issues. When consumed frequently, aspartame may even have negative effects on the brain, heart, liver, and kidneys.
THE TRUTH ABOUT SUGAR SUBSTITUTES
THE GUT PUNCH
There are some upsides to common substitutes. Aspartame, which is found in diet sodas and low-fat and processed foods, 18
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2022 SJ HEALTH AND MEDICAL GUIDE
Here’s where it gets worse. Saccharin, sucralose, and aspartame—all artificial sweeteners used to replace sugar—can
lead to bad gut bacteria, souring beneficial bacteria in the gut. The problem is that sugar has a negative impact on gut health, as well, as diets high in added sugar can eliminate those same healthy bacteria that keep us feeling good. The imbalance then leads to increased sugar cravings, creating a never-ending cycle of stomachaches and other ailments.
THE BETTER OPTIONS Too much sugar of any kind is going to wreak havoc on gut bacteria, but there is a better way to satisfy your sweet tooth. Natural sweeteners, such as Stevia, Erythritol, Xylitol, Yacon syrup, agave, and monk fruit sweetener, will all fair better when consumed in moderation. Allulose is another alternative gaining popularity and it better mimics the taste of refined sugar. Honey, molasses, and maple syrup are other natural alternatives, but they are still high in sugar and best used in moderation.
