There is not much controversy that sugar is bad for you. The pillars of many diets call for the removal of sugar sweetened beverages, hidden sugars in processed foods and removal of all desserts. Some have gone so far as to say sugar is addictive. If you have been around young children you know the effect sugar can have on a person.
That being said, many find it daunting to say they will never have sugar again. So if you find yourself wanting something sweet, a sugar substitute seems like an appealing option. It’s important to add here that sugar substitutes should be treated like sugar--they are a treat and should not be consumed in unlimited amounts. Unfortunately, studies have shown the use of sugar substitutes DO NOT lead to weight loss. There are many reasons for this--including overcompensation (eating more), feeling unsatisfied, and problems with continued cravings. Many times sugar substitutes are used in replacement foods which continue to feed into old bad habits, cravings, snacking, and overeating.
One of the reasons sugar is a problem is due to the large insulin response when sugar is consumed. Sugar substitutes (due to being sweet), also cause the body to release insulin, even if they are not raising your blood sugar. There are so many options available now, it is helpful to review the different types, discuss what effect they have on insulin and blood sugar, and review if they are low or zero calorie replacements. Review the chart below for a list of several of the sugar substitutes found today, the category they are in and what effect they have on Insulin and blood sugar.
Thinking about taking the next step after reading this article? Start here with our call to Action.
Call to Action:
Cut out Sugar
If you’re not ready to cut sugar out cold turkey, consider using sugar substitutes over real sugar to get you by
Treat sugar substitutes as sugar, they are a treat and to be consumed in small amounts
Think about what amount is reasonable of a sugar substitute to have in your diet
Look for hidden sources of sugar: drinks, bars, gum, candies, and even regular foods contain sugar. Dr. David Unwin has put together great infographics to show how much sugar common foods contain and those can be viewed here.
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