Is sugar your dietary weakness? Many people crave it. But even if you don’t necessarily have a sweet tooth, it can be tough to avoid sugar altogether. Many of the things we consume contain added sugar, from soda and other sweetened drinks to almost all processed foods. A wide range of sugar substitutes, like natural sweeteners, aspartame, and novel sweeteners, are available to help reduce the amount of table sugar in your diet. Learn the potential benefits and risks of these options below.
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It may be difficult to sort through all the sugar alternatives on the market to decide which one is right for you. Different sugar alternatives may be healthy for different people. Natural sweeteners are generally a good choice for seniors who don’t have diabetes, but artificial sweeteners may have unexpected health risks, depending on someone’s current health concerns and comorbidities.
There are four common types of sugar substitutes: artificial sweeteners, sugar alcohols, novel sweeteners, and natural sweeteners. Each has potential benefits and drawbacks depending on your goals. Consult with your doctor about which sugar replacements are best for your health care needs.
Consider the following options for sugar alternatives, and learn examples of each below.
Synthetic sugar substitutes, like Splenda, Equal, and Sweet’n Low, are intense sweeteners, so you only need a little bit to make food taste sweeter. Some add no calories and may help with weight control, although the benefits of artificial sweeteners on weight loss in the long term are still unclear.
Artificial sweeteners may be beneficial for those with diabetes since they don’t raise blood sugar. However, it’s important to consult with your doctor before using a sugar substitute if you have diabetes.
Some people have concerns about the safety of artificial sweeteners. However, all artificial sweeteners must be reviewed and cleared by the Food and Drug Administration (FDA). The FDA provides consumption guidelines that outline the maximum quantity of artificial sweeteners you can safely have each day.
Unlike sugar, sugar alcohols don’t cause tooth decay or cavities. Sugar alcohols can also help with weight control and diabetes management. This is because the body doesn’t completely absorb sugar alcohols. However, when consumed excessively, sugar alcohols can lead to digestive problems, such as diarrhea and bloating.
These sweeteners are more difficult to categorize, but they generally derive from natural sources that are highly refined. Stevia is one of the most researched novel sweeteners. Although more research is needed, some studies have shown Stevia may have health benefits, such as lowering blood pressure, controlling diabetes, and helping with weight management.
You may like the taste of natural sweeteners better than that of table sugar. However, it’s important to know that even natural sweeteners may undergo processing and refining, so reach for unrefined when available. They also tend to be high in calories. As with table sugar, natural sweeteners can cause health problems — such as tooth decay, weight gain, and poor nutrition — when consumed excessively. Moderation is key.
Use our list below as a handy guide to some of the most common sugar substitutes. You’ll also learn how to incorporate them into your diet.
Type: Natural sweetener
Type: Natural sweetener
Our free tool provides options, advice, and next steps based on your unique situation.
Type: Natural sweetener
Type: Natural sweetener
Type: Natural sweetener
Type: Novel sweetener (high intensity)
Type: Novel sweetener (high intensity)
Type: Sugar alcohol
Type: Artificial sweetener
Type: Artificial sweetener
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Whether sugar substitutes are a healthier choice for you depends on which type of sweetener you use, how much you use, and why you use it. To choose which works best for you, consider why you want to cut down on sugar.
If you have diabetes, for instance, artificial sweeteners or sugar alcohols, like xylitol, could be a better choice when consumed in moderation. Natural sweeteners, like honey, can still raise blood sugar. As described above, there are many alternatives to sugar additives. Always consult with a doctor or dietitian if you’re not sure of your best option.
Sugar sweetens, preserves, and enhances the flavor of food. This makes them hard to avoid and resist, but the health benefits of reducing your sugar intake are clear.
A diet high in sugar has been associated with a wide range of health conditions, either directly through its effect on the body or indirectly due to complications from obesity. Excessive sugar consumption may lead to obesity, type 2 diabetes, and heart disease. Poor nutrition absorption, high triglyceride levels, and tooth decay are all related to high sugar intake. It has also been linked to poor cognitive function, affecting memory and increasing the risk of dementia.
Follow these steps to help reduce sugar in your diet on a daily basis:
Assisted living communities prioritize residents’ wellness, fitness, and nutritional needs. If you’re concerned about your aging parent’s diet and nutrition, talk to one of our experienced Senior Living Advisors for help understanding affordable senior housing options in your area.
Four common, healthy sugar alternatives
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