There are many different kinds of sugar, as sugar molecules themselves come in all shapes and forms. This means that there are many different types of sugar, but they all don’t look alike, aren’t made of the same thing, and don’t have the same function and effect on the body. There are the healthiest sugars, such as naturally occurring fruit sugar, and then there are artificial sugars like High Fructose Corn Syrup, which is not as healthy, and then there are artificial and table sugar alternatives, such as Xylitol and Stevia. Each of these different types of sugar serves different purposes and comes with specific side effects and benefits.
Two popular sugar alternatives and their benefits:
Xylitol
Xylitol is a sugar alcohol sweetener that occurs naturally in fruits and vegetables in very small amounts. It has a similar level of sweetness to table sugar; however, it contains 40% fewer calories. Xylitol itself contains empty calories, similar to table sugar, meaning it contains no healthy vitamins or minerals. It is a popular weight-loss sugar as it doesn’t have the oversaturated sweetness of an artificial sweetener and contains fewer calories than table sugar. This is a great option for prediabetics, diabetes, and those who are obese and trying to lose weight. Xylitol is a great choice compared to other artificial sweeteners because it has actual health benefits, unlike alternatives such as Equal or Splenda.
Xylitol is mostly used to sweeten certain gums, candies, and other treats. However, dentists highly recommend chewing Xylitol gum as it is known to help prevent tooth decay and boost dental health. Studies have shown that replacing sugar with Xylitol or just adding it to your diet can reduce cavities and tooth decay by 30-85%. Incorporating Xylitol into your diet can also reduce ear and yeast infections, improve your gut health, and possibly counteract aging.
High consumption of Xylitol could have possible diuretic effects. These symptoms are uncommon, so don’t let this deter you from trying Xylitol. However, if you do have symptoms but want to use Xylitol, start with a very small dose and slowly increase the dose you consume, as your body should adjust fairly well to a slow increase instead of drastic jumps.
Stevia
Stevia leaf extract is a plant-based sweetener taken from the Stevia plant. First originating in South America in the 1800s, it was used by natives to sweeten bitter drinks, improve digestion, treat acne, prevent wrinkles, and enhance healing. It is now popularized as a table sugar sweetener alternative.
The two safest forms of stevia are stevia leaf extract and stevia blends such as Truvia and Stevia in the Raw. The major difference between the stevia you buy at the store and the stevia you can grow at home is the store-bought stevia is highly refined and doesn’t contain the entire Stevia leaf. Many refined stevia products, such as Stevia in the Raw and Truvia, contain very little of the plant. Stevia leaf extract is essentially purified stevia tea. Stevia leaves are steeped and then filtered and purified into steviol glycosides. Companies must use this method as stevia leaf extract must be made of 95% steviol glycosides to be FDA-approved. The entire stevia leaf isn’t cleared by the FDA and is generally said not to be safe for human consumption.
Stevia is 250-300 times sweeter than table sugar, but it contains no calories or carbohydrates. This is a great option for those wanting to lower their caloric intake or who have Type 2 Diabetes. Stevia is safe to consume every day; however, the daily stevia limit is 4mg per kilogram of body weight.
There are some possible side effects, but they are unlikely to occur in most people. Stevia can cause some gastrointestinal problems, such as diarrhea, nausea, and vomiting, but it can also help lower blood pressure in those with hypertension. The FDA initially banned stevia in 1991 because it was linked to cancer. However, this was disproven, and the ban was lifted. Stevia is an approved, popular alternative for those looking to lower their sugar intake.
If you or a loved one struggles with sugar consumption, is prediabetic, or has Type 2 Diabetes, Xylitol, and Stevia products might be perfect options to incorporate into your diet.
References:
Stevia Side Effects: Weighing the Pros and Cons (verywellhealth.com)
History of Stevia | Stevia.org
Xylitol: Everything You Need to Know (healthline.com)
Mutans Streptococci Dose Response to Xylitol Chewing Gum – PMC (nih.gov)
Xylitol in preventing dental caries: A systematic review and meta-analyses – PMC (nih.gov)
Coconut Sugar: A Healthy Sugar Alternative or a Big, Fat Lie? (healthline.com)
Meta-analysis on the Effectiveness of Xylitol in Caries Prevention – PMC (nih.gov)
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