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WEB EXTRA
Artificial Sweeteners
Nutrition Q&A with Cara Zaller

Q: Are artificial sweeteners better to use than other “natural sweeteners” like sugar or honey? Also, is there really much of a difference between the different types of artificial sweeteners on the market? -- Megan, Harper’s Choice There are many different types of sweeteners available today, both artificial and natural. The following list will give you a brief description of each of the major sweeteners.

Research has shown that artificial sweeteners such as Aspartame, Acesulfame-K, Equal®, NutraSweet®,Sweet’n Low®, Splenda, and Saccharin are toxic to your body, can lead to an increase in appetite and can negatively impact your metabolism. They should not be consumed by pregnant women, children or teenagers, despite the reduced sugar content, because of possible irreversible cell damage. When you ingest any artificial sweetener, your digestive system begins to produce insulin just as is does if you were to eat real sugar. Your brain cannot differentiate between real sugar and an artificial sweetener because both taste sweet. This leaves your stomach full of digestive hormones without any real food to digest. To rectify this problem, your stomach sends a message to your brain to search for the calories it did not receive from the artificial sweetener. This search for calories manifests itself in the form of cravings; specifically for simple carbohydrates including real sugar. In one study, people who used artificial sweeteners ate up to three times the amount of calories as the control group, and another study showed that the consumption of diet soda is directly associated with obesity. Avoid artificial sweeteners as much as possible!

Table sugar

Sugar is strongly associated with tooth decay and obesity, and research has shown that it can suppress the immune system, reduce good cholesterol, increase bad cholesterol, cause hypoglycemia, hormonal imbalances, food allergies, high blood pressure, food cravings and addiction to sweet foods. Too much sugar can also trigger headaches, indigestion and intestinal distress such as bloating, cramping, and gas. It can also deplete levels of serotonin, the neurotransmitter whose deficiency is linked to depression. Furthermore, low levels of serotonin actually trigger more sugar cravings. Note that alcohol contains sugars too. Therefore, try your best to reduce and limit the amount of added sugars you eat or drink on a regular basis.

Honey

is a low glycemic sweetener so you can comfortably use this to sweeten your food or beverages. However, honey is high in calories so use it sparingly. Good types include red clover or orange blossom honey.

Agave nectar
Agave nectar is also a low glycemic sweetener and is another safe alternative to table sugar. Agave syrup is fructose in its natural form and does not contain processed chemicals. Because fructose is sweeter than table sugar, less of it is needed. Use it in your favorite recipes as a substitute for sugar.

Blackstrap molasses
Blackstrap molasses contains heavy doses of calcium, iron, and B vitamins with about only a quarter of the calories of table sugar. You can purchase it at most health food stores.

Stevia
Stevia is a no-calorie herbal sweetener that is derived from a daisy plant that grows in South America. It has been associated with lower blood pressure, inhibited fat absorption, and does not adversely affect blood sugar, so it is safe for diabetics. Stevia can also be substituted for table sugar in many recipes. You can purchase Stevia at most grocery stores today.

Fruit
There is one final natural sweetener that increases your energy, contains many vitamins, minerals and fiber, tastes delicious, can be eaten as a pre-exercise snack and should be consumed twice a day. You can use it to sweeten oatmeal, yogurt, smoothies, salsas, cold soups, and many other dishes or you can eat it by itself. So, what is this natural sweetener? Fruit! Enjoy all different types of fruit all year long.

Always check with your physician before starting any exercise regimen or change in diet.

This column is intended to provide only general information that may be of interest to the public and is not intended to provide and should not be relied on for specific medical advice. Any questions regarding your personal health and medical issues should be directed to your physician.

About Cara L. Zaller, CNC

Cara L. Zaller is a CA team member, certified nutrition consultant, group fitness instructor and personal trainer. For the past seven years, she has been coaching clients to improve their health through exercise, diet and lifestyle modifications. She has also worked with private schools to help them improve their choices of food for snack time, enhancing children’s ability to learn and behave better during the school day, as well as eat nutritional snacks.

Cara earned an MBA from The George Washington University and a BA from Emory University. She is certified through the American Fitness Professionals & Associates, as well as through the Aerobics and Fitness Association of America. Additionally, she has been in the fitness industry for more than 20 years and has competed in both aerobics and figure competitions. During the past two years, she has competed in many triathlons.

Have a question for a fitness professional? E-mail your fitness questions to CAmonthly@ColumbiaAssociation.com. Please include your full name, village of residence, phone number and e-mail.