Decoding Sweeteners: A Guide to Choosing What’s Best for You
Sweeteners are everywhere, from your morning coffee to your favorite snacks, but not all sweeteners are created equal. With so many options out there—sugar, maltodextrin, stevia, allulose, erythritol, and more—it’s important to know their differences and how they affect your health. Let’s break it down, talk about how to read labels, and figure out which options might work best for you.
Natural vs. Artificial Sweeteners
Sweeteners can be broadly categorized as natural or artificial:
Natural Sweeteners: These come from plants or other natural sources and include options like stevia, monk fruit, honey, maple syrup, and allulose. They’re often seen as better alternatives to regular sugar, but they can still vary in their effects on blood sugar and overall health.
Artificial Sweeteners: These are synthetic compounds like aspartame, sucralose, and saccharin. While they’re calorie-free and often used in diet products, some people prefer to avoid them due to potential side effects or their highly processed nature.
Understanding Food Labels
Reading food labels is key when it comes to sweeteners. Here’s how you can make sure you know what you’re getting:
Check the Ingredients List: Ingredients are listed in descending order by weight. If sugar or maltodextrin is one of the first few ingredients, the product is likely high in sugar.
Look for Hidden Sugars: Terms like “evaporated cane juice” and “rice syrup” are often just fancy names for sugar.
Examine Total Sugars and Added Sugars: The nutrition label now separates naturally occurring sugars from those that are added.
Watch Out for Sugar Alcohols: Found in sugar-free products, these can cause digestive upset if consumed in large amounts.
Maltodextrin has many names: Otherwise known as corn syrup solids, modified (wheat, rice, tapioca, corn)starch
Potential Side Effects of Sweeteners
While sweeteners offer alternatives to sugar, they aren’t all perfect. Here are some common side effects to watch for:
Sugar and Maltodextrin: Both have a high glycemic index, meaning they can spike blood sugar levels and contribute to weight gain.
Stevia and Monk Fruit: Generally well-tolerated, but some people notice a slightly bitter aftertaste.
Allulose: Mild digestive upset can occur if consumed in large amounts, but it’s generally well-tolerated and doesn’t raise blood sugar levels.
Artificial Sweeteners (e.g., aspartame): Some individuals report headaches or digestive discomfort.
Sugar Alcohols (e.g., erythritol): Overconsumption can lead to bloating or diarrhea.
Why Some Sweeteners Are Better Choices
For Blood Sugar Control: Allulose, stevia, erythritol, and monk fruit are great options for those managing diabetes or looking to keep their blood sugar stable.
For Weight Management: Low- or no-calorie sweeteners like stevia, monkfruit, allulose, and erythritol can help reduce calorie intake without sacrificing sweetness.
For Natural Preferences: If you’re looking for less processed options, natural sweeteners like allulose, stevia, monk fruit, and honey might be your best bet.
Research Insights
A 2022 study published in Nutrients highlighted the safety and effectiveness of stevia and erythritol for managing blood sugar levels. Similarly, allulose has been shown to have minimal impact on blood glucose and may even support fat loss.
While artificial sweeteners are FDA-approved, their long-term effects remain a topic of ongoing research, with some studies raising questions about potential metabolic changes.
The Bottom Line
Choosing the right sweetener really depends on your personal health goals and preferences. For managing diabetes or watching your weight, natural, low-calorie options like allulose, stevia, and erythritol are solid choices. Always take the time to read labels carefully, understand what you’re consuming, and make the choice that works best for your lifestyle.
Got a favorite sweetener or recipe you’d like to share? Let me know on Instagram at @kevthedietitian. I’d love to see what you’re cooking up!
