Have you ever walked through the grocery store aisles and noticed food products advertising “sugar free!” or “no sugar added!” on the packaging labels? As humans, we are genetically programmed to seek a feeling of pleasure in the foods that we eat. This “pleasure” comes from the receptor of taste that reacts to rich, sweet flavors. Sugar is what triggers these receptors by transforming bitter or bland foods into sweet and saccharine treats. Our world will always continue to consume sweet foods out of human nature, but it is through the desire to eliminate fat and calories that put these natural cravings in danger. So many sugar-alternatives have been developed over the years, promising a slimmer waistline or other desirable outcomes. But are these man-made sweeteners any better? There is a great deal of controversy behind the health effects of artificial sweeteners that stock grocery store shelves. And what about regular, granulated sugar? Will we ever know which one actually benefits our health more than the other? I set out to answer these questions because I believe that all collegiettes deserve to enjoy a morning cup of coffee without feeling uneasy about the sugar that it was sweetened with!
I’ll start off with good ol’ fashioned granulated sugar. In case you didn’t know, sugar is made from sugarcane or sugar beet plants and comes in the form of brown sugar, white (bleached) sugar, powdered (confectioners) sugar, or raw cane sugar crystals.
- Pros: Provides a temporary energy, better than high-fructose corn syrup, best (taste-wise) sweet source for baking.
- Cons: High-sugar diets have been linked to bodily imbalances in blood-glucose levels, obesity and diabetes, cardiovascular disease, leading cause of tooth decay and cavities. Sugar consumption contributes to acne/skin problems and causes hyperactivity as well.
When we eat fruits and grains, our bodies already gets enough sugar without us even knowing it. When excessive sugar enters the digestive system, weight gain can easily occur. In addition to weight gain, I was surprised to learn that your immune system can also suffer from the consumption of granulated sugars—lowering your body’s ability to fight off viruses and bacterial infections.
Artificial sweeteners are perhaps the most popular ingredients in diet and energy drinks. The products containing artificial sweeteners typically do well in consumer markets because they are able to flaunt the “zero calorie” trait on their labels. Artificial sweeteners are man-made, meaning they are derived from chemicals that are not natural to the human body. Artificial sweeteners are widely available in coffee shops and well, anywhere else that sells food to be consumed. Some popular brands that are usually come to mind are Splenda, Sweet ‘N Low, and Equal.
- Pros: Reduction of cavities and tooth decay when compared to real sugar, and improves food color, texture, appearance and durability. Contains zero to low amounts of calories, and typically carries a much sweeter taste than regular sugar—hence making you use less. Artificial sweeteners can be used for baking.
- Cons: Controversial regarding the toxicity or carcinogen (cancer-causing) potentiality. Packed with chemicals and artificial ingredients. Can also have addictive qualities on our sensory systems. They are more expensive on grocery store shelves compared to regular (real) granulated sugar, and contain a chemical called “aspartame” which when consumed can lead some to feel dizzy and/or have physical aches.
When consumed, artificial sweeteners activate the body’s storage-mode; therefore fats and sugars are more likely to be stored rather than burned. This concept of consumption has sparked a lot of discussion as to whether these sweetening agents actually help with weight loss or not. Are we actually slimming down or are we just pumping our bodies with unnecessary chemicals?
Thanks to nutrition and health research being performed today, we have found great benefits in the use of natural sweeteners. Unlike real sugar or artificial sweeteners, natural sweeteners have natural minerals and vitamin properties, which do not disturb any metabolic (digestive) or immune systems like the other sweetening alternatives. Natural sweetening still gives your body that temporary energy “zing” that sugar does, but with greater health benefits and lesser health risks. Listed below are three types of natural sweeteners that seem to be popular in the food industry today:
1. Agave Nectar: derived from the agave plant. The agave plant is a cactus that grows mainly in the Southwest part of our country as well as in Mexico.
- Pros: Agave is all-natural and recommended sugar substitute for diabetics. Also, a good vegan substitute for honey and great in tea or coffee.
- Cons: It is high in fructose (fruit sugar).
2. Honey: naturally derived from bees and is the result of the extraction of nectar from flowers.
- Pros: Honey is all-natural, and naturally sweeter than sugar (a little bit goes a long way). Honey contains a great deal of antioxidants, which promote better health. Also, honey is a great sugar-substitute for baking (use 3/4 cup in place of each cup of sugar).
- Cons: It is not vegan friendly since it comes from Bees and typically produced on bee farms. Honey is also linked to unstable blood-sugar levels.
3. Stevia in the Raw: this natural sweetener is derived from the leaves of an herb that is related to sunflowers.
- Pros: Stevia is all-natural and it has been observed to lower blood pressure. The natural sweetener promotes a healthy weight in consumers, while being 300 times sweeter than cane sugar. It is inexpensive and easy to find in grocery stores, and is also great in coffee.
- Since Her Campus and In The Raw are teaming up, be on the lookout for Stevia in the Raw samples this month!
After researching these three sweetening options, I have found that there are pros and cons for each. Whether a person should consume any of these options depends on their personal preference and health status. We cannot fight our body’s natural craving for sweets, however, we can choose what substance is best to satisfy it.