Have you ever read the back of a package of sweeteners found on the dining table in restaurants and coffee shops? These are the little blue, pink and yellow packages? Some of them have warning labels that say “This product contains 28% sodium cyclamate. Cyclamates should be used only on the advice of a physician.” Some others say “Use under medical supervision.” Have you ever read that? I have to wonder why they would put these warnings on the packages. How do we know which sweeteners are safe and which ones aren’t? People are often surprised at how often dangerous artificial sweeteners are included in prepared foods, medications and beverages. Here are a few surprising examples of where to check for the dangerous sweeteners: chewing gum, cough syrup, no-calorie drinks, breakfast cereals, yogurt, frozen yogurt and other frozen deserts, candies, baked goods, toothpaste and mouthwash and medications, to name a few. If you want to learn more about any one of these sweeteners, you will have to research them individually. There are tons of information on each one listed below. I will also help you decide which ones are the safest to take, in my humble opinion. Let’s look at some of them briefly but before we do, know that there are plenty of natural, healthy sweeteners available that provide essential nutrients and taste great which I will also list below.
Aspartame: Aspartame is currently used in more than 6,000 consumer foods and drinks, and over 500 prescription drugs and over-the-counter medications. Some health professionals say this is the most dangerous sweetener on the market. Some of the technical names for aspartame are NutraSweet and Equal. Aspartame accounts for over 75% of the adverse reactions to food additives reported to the FDA. Aspartame is comprised of approximately 50% phenylalanine, 40% aspartic acid, and 10% methanol. Aspartic Acid (Aspartate) which acts as neurotransmitters in the brain by facilitating the transmission of information from neuron to neuron. Too much aspartate in the brain kills certain neurons by allowing the influx of too much calcium into the cells. This influx triggers excessive amounts of free radicals, which kill the cells. The neural cell damage that can be caused by excessive aspartate is why they are referred to as “excitotoxins.” They “excite” or stimulate the neural cells to death. Some side effects of aspartame include headaches/migraines, anxiety, dizziness, rashes, heart palpitations, joint pain, vision problems, seizures and much more.
Acesulfame potassium (acesulfame-K): This is a potassium salt containing methylene chloride, a known carcinogen. Long term exposure to methylene chloride can cause headaches, nausea, emotional imbalances, and damage to the liver and kidneys. Acesulfame-K has been shown to produce breast tumors, lung tumors, and other types of tumors, leukemia, and chronic respiratory disease in rodents.
Saccharin (Sweet ‘N Low): In the 1970s, saccharin and other sulfa-based sweeteners were believed to possibly cause bladder cancer, and it was required to carry the following warning label: “Use of this product may be hazardous to your health. This product contains saccharin, which has been determined to cause cancer in laboratory animals.” The FDA removed this warning, but many studies continue to link saccharin to serious health conditions. Sadly, it’s the primary sweetener for children’s medications, including chewable aspirin, cough syrup, and other over-the-counter and prescription medications. It’s believed that saccharin contributes to photosensitivity, nausea, digestive upset, tachycardia and some types of cancer.
Sucralose (Splenda): Sucralose, derived from sugar, was originally introduced as a natural sugar substitute. However, in reality, it’s a chlorinated sucrose derivative. Yes, chlorine, one of the most toxic chemicals on the planet. Sucralose was originally found through the development of a new insecticide compound and wasn’t originally intended to be consumed. It’s uncertain as to why the FDA approved sucralose knowing the nature of chlorine. You should know too that it was approved even though the pre-approval research revealed possible toxicity of the substance. Some of the side effects some people experience with sucralose include migraines, intestinal cramping, rashes, dizziness, bloating, acne and chest pain to name a few.
Agave: Agave is a sweetener commercially produced from several species of the agave plant. This sweetener has more concentrated fructose than high fructose corn syrup and has been shown to alter liver function, promote obesity, and increase insulin resistance for both diabetics and non-diabetics.
There are many more sweeteners that are possibly dangerous…too many to mention but know that there are also some sweeteners that are ok to have. Here are some of them:
Stevia: Stevia is not an artificial sweetener but actually a plant which happens to taste 200-300 times sweeter than sugar. It has been used for hundreds of years in South America to support healthy blood sugar levels and prompt weight loss. Today, stevia is available in liquid drops, packets, dissolvable tablets and baking blends. It has zero calories, zero carbohydrates and none of the nasty side effects of artificial sweeteners, making it an ideal natural sweetener. You can even buy diet pop which is sweetened with stevia called Zevia. I buy it myself and they have some great flavors to choose from and taste great.
Raw Honey: Raw honey is a true superfood. It’s packed with enzymes, antioxidants, iron, zinc, potassium, calcium, phosphorous, vitamin B6, riboflavin and niacin. Together, these essential nutrients help to neutralize free radicals while promoting the growth of healthy bacteria in the digestive tract.
One tablespoon of raw honey has 64 calories and has less impact on the glycemic load than a single banana. It’s important to note that these are the benefits of raw honey. Once honey has been pasteurized, it loses the many of the health benefits that raw honey brings to the table. Look for local raw honey at farmer markets and directly from local beekeepers. Also, the darker the honey, the richer the flavor and the greater the health benefits.
Sugar alcohols: Sugar alcohols like xylitol, erythritol, sorbitol and mannitol have been around for decades without safety problems. But some people do experience stomach discomfort or diarrhea after eating sugar alcohols. If they give you trouble, try sticking with only erythritol, which research shows is not fermented by gut bacteria, meaning it may cause fewer digestive woes.
Coconut Sugar: Most people have heard about the benefits of coconut water, coconut oil, coconut milk, coconut flour and, of course, fresh coconut. Now, more and more people are using coconut sugar as their natural sweetener of choice because of its low glycemic load and rich mineral content. Packed with polyphenols, iron, zinc, calcium, potassium, antioxidants, phosphorous and other phytonutrients, coconut sugar is versatile and now readily available. Coconut sugar is extracted sap from the blooms of the coconut and then heated. Next, through evaporation, we get coconut sugar.
There are other natural sweeteners available but the ones listed above are my personal favorites. Give some of them a try and see how you like them too!