Alternative Sweeteners 101

The opening paragraph of this article left me speechless. What are we doing to ourselves?

I knew aspartame and saccharin were bad, but I didn't know that the process to make Splenda included chlorine. GAG. None of these products should be consumed.

Let's stick to more natural sweeteners and use fruit instead.







Alternative Sweeteners 101: "

Photo by Vali.

Just take a guess at how much sugar the average American consumed, per day in 2003. Answer: 44 teaspoons. That means that in 2003, the average American consumed 142 pounds of sugar! That’s more than 7 times the recommended maximum intake of sugar (which is 6 teaspoons).

As a way to curb the problem of chronic diseases, like diabetes and obesity, that result from sweetener over-consumption, many people have turned to artificial sweeteners. The following is your guide to the most common alternatives to sugar.

Artificial sweeteners

Aspartame is the active ingredient in NutraSweet® and Equal®). Aspartame is 200 times sweeter than sugar is made by combining two amino acids (aspartic acid + phenylalanine) with the alcohol methanol. Alone, the two amino acids are harmless, but when transformed chemically by the toxic wood alcohol, the resultant artificial sweetener’s safety is questionable. Author and neurologist, Russel L. Blaylock, writes in his book Excitotoxins: The Taste that Kills, that metabolized Aspartame overexcites the brains neurons leading to neuronal death, seizures, Alzheimer’s, and Lou Gehrig’s Disease (ALS). Some scientists have even found that Aspartame breaks down into formaldehyde (used to embalm cadavers) and accumulates in the body. NutraSweet® is found in over 5,000 products so read your labels, folks.

Saccharin is found in such sugar alternatives such as Sweet’ N Low®. Saccharin is known by the chemical name benzoic sulfinide and is derived from coal tar. There are no calories or food energy obtained from saccharin because it can’t be metabolized by the body. Its super-sweet (200-700 more sweet than sugar) taste though, can induce insulin release by the pancreas and wreak havoc on one’s blood sugar. Saccharin’s safety came into question the 1970’s when male rats ingested large quantities, formed toxic silicate crystals and developed bladder cancer. Since 2000, the US government has removed saccharin from the list of potential cancer causing substances. Center for Science in the Public Interest immediately posted a press release that calls into question the de-listing and the safety of a substance like saccharin that is linked to cancer.

Sucralose is found in artificial sweeteners such as Splenda®. This alternative to sugar is extremely sweet at an estimated 600 times more sweet than sugar. Sucrolose is manufactured by adding chlorine to sucrose (table sugar). Like aspartame and saccharin, sucralose is not metabolized into energy and thus makers of Splenda label it as a no calorie sweetener, it actually contains 3.31 calories per gram or 96 calories and 32 grams of carbohydrates per cup because of the added bulking agents dextrose or maltodextrin. The concern with sucralose comes from the chlorine that is added to the sucrose. This combination was discovered when trying to formulate a new pesticide. Long-term studies have not been done on the safety of sucralose yet chloride based organic compounds, like DDT, are considered dangerous.

Natural alternative sweeteners

Agave syrup (aka Agave necter) is a naturally heated and concentration of aguamiel in the sap of the Agave plant. This syrup is 1.5 times sweeter then sugar, contains the minerals magnesium, iron, calcium and potassium and can be used to sweeten recipe. Agave has a low glycemic index and glycemic load, but this is because it is composed of 90% fructose and 10% glucose of which, only glucose is measured in the rating system. This can make it tricky for diabetics to use. The only other place fructose is this high is in high-fructose corn syrup. Additionally, most agave is produced in Mexico and before being shipped to the US it can be diluted with corn syrup to increase the volume–make sure you’re buying high quality agave. High fructose consumption is associated with reduced insulin receptor sensitivity, fatty liver disease, liver cirrhosis, and oxidative cellular damage. Be cautious even with this natural sweetener.

Stevia goes by the chemical name of stevioside (rebaudioside A) and is extracted from the stevia plant. It’s very popular in Japan because stevia is about 250 times more sweet than sucrose. Stevia can be used by diabetics, on a low carbohydrate diet as it does not greatly affect blood glucose and also enhances glucose tolerance. This alternative sweetener can also be used to treat obesity and hypertension although keep in mind it’s not completely safe. Like anything in excess, high doses of stevia have been associated with decreased sperm counts in men and interference of proper carbohydrate metabolism.

So what’s the smartest choice? Next time you bake a tray of cookies, try an alternative recipes that uses a natural sweetener. This may seem obvious but in general, it’s most healthful to return to the basics and eat whole foods. Stick to the natural concentrations of sugars found in our fruits and vegetables. When consumed as whole food, sugars are absorbed more slowly due to the high fiber content. If its fruit, don’t juice it or dry it. Eat food whole!

Dr. Gibran Ramos, ND, MSOM completed his six year training and internship in Naturopathic and Chinese Medicine at National College of Natural Medicine. Dr. Ramos helps patients transform their lives and optimize their well-being at Northwest Natural Medicine in Milwaukie, Oregon

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The Anti-Fast Food Diet

I love Leo's blogs and this post is near and dear to my heart (and stomach). So many of our problems can be eliminated by making better food choices. We (people) would feel better, have more energy, have healthier kids, save money and look better. What more do you want?

The Anti-Fast Food Diet: "

“There is a meditation exercise in which you place a raisin in your mouth. You do not eat the raisin. You meditate and allow it to sit in your mouth unmolested. The raisin plumps up and becomes a juicy fruitness in your mouth, tempting you to bite it. This is a powerful example of how eating is different when you are truly aware of each morsel.” - Thich Nhat Hanh

Post written by Leo Babauta. Follow me on Twitter.

When my family and I visited Tokyo earlier this year, it was a bit sad to see the rise of fast food in Japan.

It’s a beautiful country with a rich history of a traditional lifestyle, incredible food, and good health. They’ve perfected the art of food preparation, using the freshest ingredients to create small portions of beautiful dishes.

And while there still aren’t many fat Japanese people, especially compared to the U.S., I’d bet that will change with the insidious growth of fast food restaurants on many a street corner. McDonald’s is prevalent, of course, but so are many other Western food chains and an increasing number of Japanese fast food outlets.

It’s been awhile since I’ve written about the Slow Food movement, but I really believe it’s the answer to many of our problems: health and obesity, the hectic and stressful pace of modern life, and the lack of happiness in a complex and often burdensome world.

This is the Anti-Fast Food Diet — a way to not only lose weight and get healthier, but to change your life to one of simplicity, moderation, and joy.

Abandon fast food, and all the values it brings: mass consumption, mass production, the exploitation of workers, the destruction of the environment, the destruction of small local businesses, the corporatization of our culture.

Instead, embrace Slow Food. Here’s how.

1. Stop rushing to eat. Set aside more time for eating, for shopping and preparation, for enjoying life. Stop rushing to fast food places because it’s convenient — because it’s not so convenient to be hospitalized. Instead, make time, and take things a bit slower.


2. Prepare your own meals. I know, who has the time? You do. Make the time, and cook simple meals without a lot of ingredients or preparation time. It takes 10 minutes to whip together a healthy and tasty lunch or dinner. And it can be a lot of fun (get the family or your partner involved). Preparing your own meals is healthier, frugal, and you know you’re eating good food.


3. Eat real food, not processed. Buy fresh ingredients such as fruits, veggies, whole grains, nuts, beans, and the like. Use ingredients you can recognize, not things filled with chemicals. Don’t use prepared food if you can avoid it — microwaveable or boxed foods are not the best. Avoid processed food at all costs.


4. Eat slowly and mindfully. Too many people stuff food down their gullets these days. It’s not healthy, and you’ve just consumed food without enjoying it. Instead, take the time to chew your food, to taste it, to be present as you eat.


5. Enjoy the food. Fully savor each bite. Appreciate the miracle of the food you’re eating, and be grateful you have that bite at all.


6. Take time to breathe, and smile. Before you begin to eat, smile, and take a deep breath, reminding yourself to be present and enjoy the food. Between bites, instead of rushing to the next bite, breath, relax, enjoy. Savor the moment.


7. When drinking tea, just drink tea. When eating, just eat. Be fully present. Don’t read a book or surf the net or drive or work or anything else but eat and drink.


8. Good conversation. OK, the exception to the above rule: eating with friends and family. Fast food has destroyed the good meal and conversation, because we’re rushing as we eat and don’t have time for a good talk. Bring it back.


9. When you do eat at a restaurant, make it a good one. Avoid the fast food places, but also the chain restaurants (Chilis, TGI Fridays, Lone Star, Olive Garden, etc). Go to locally owned restaurants where they use real ingredients and really make good food. These may be more expensive, but you’re not supporting a corporation and your food will be better, and even if it means eating out less that’s OK — quality is more important than quantity.

“There are some people who eat an orange but don’t really eat it. They eat their sorrow, fear, anger, past, and future.” - Thich Nhat Hanh

“When you eat with awareness, you find that there is more space, more beauty. You begin to watch yourself, to see yourself, and you notice how clumsy you are or how accurate you are. … So when you make an effort to eat mindfully…, you find that life is worth much more than you had expected.” - Chogyam Trungpa

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If you’re interested in a life of minimalism, check out my new ebook: The Simple Guide to a Minimalist Life.

Or find more of my other books and ebooks.

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