LOW CALORIE SWEETENERS - WHAT YOU NEED TO KNOW

There are a variety of sweeteners that manufacturers put into their low-calorie products. Some of these sweeteners may be harmful, and therefore should be avoided. There are also low-calorie sweeteners that are considered safe. Here is a list of the most common low-calorie sweeteners, starting with those you should avoid.

                                                            AVOID

·       Erythritol – often added to Stevia in products like Truvia, can increase your risk of heart attack and stroke, and is now considered unsafe.

·       Sucralose – found in Splenda, caused cancer in mice and may boost blood sugar.

·       Aspartame – is found in some low-calorie yogurts, soft drinks, and other products. Current evidence indicates that it is a carcinogen.

·       Acesulfame potassium – found in some low-calorie ice-cream products and low-calorie flavored waters, may increase cancer risk. You should skip this product especially if you are breast feeding.

 

Considered SAFE

·       Stevia – look for Stevia leaf extract, or Stevia in the raw

·       Monk fruit extract – appears to be safe, but more research is needed

·       Allulose – is safe but may cause GI problems in sensitive people

 

A few important points:

·       Don’t give low-calorie sweeteners to children because they haven’t been tested in kids.

·       Adults who switched from sugary to diet drinks lost more weight.

·       There is no good evidence that artificial sweeteners lead to more cravings for sugary foods.

·       We don’t know yet how artificial sweeteners may affect our gut microbiome.

I eat foods that have been sweetened with monk fruit extract and Stevia. If my oatmeal seems like it needs a little more sweetness, a packet of Stevia in the Raw will do the trick. You should always read product labels and skip anything with sucralose, aspartame, erythritol, or acesulfame potassium.

Here’s to your sweet health! _Lisa