Sugar substitutes are either artificial ( made in a lab) or natural ( plant based) substances used as sweeteners. They are hundreds of times sweeter than sugar and have no calories. Sound good ? Keep reading. They are commonly used in “diet” products, such as sodas, sauces, baked goods, sugar free candy and gum.

Equal and Nutra Sweet are common brands of aspartame. It does have some calories, however because it is 200 times sweeter than sugar you use less. It cannot be used in baking because heat kills the sweetness.

Saccharin is lab made and has been around since 1879. It has no calories but may leave a bitter aftertaste in your mouth. It is found in processed foods like baked goods, canned fruit, gum and soft drinks. Please don’t use this if you are pregnant. It can cross the placenta and enter your baby.

Sucralose is 600 hundred times sweeter than sugar. It is made in a lab by altering sucrose (the sugar molecule). The body does not absorb it. Splenda is a well known brand. It is found in sodas, juices, sauces, syrups, candy and desert. You can also find it in a bag for baking.

Stevia is a natural sugar found in the leaves of the Stevia rebaudiana plant. It can be found in liquid drop form or in yogurts, baked goods, candy or gum. May also be used for baking.

Monk fruit is an extract from the Chinese monk melon. It has been used in China for hundreds of years but is new to the United States. It is found in some soft drinks, dairy products, condiments, and candy.

Sugar alcohols have both sugar and food alcohol ( not the kind found in drinks). They are carbohydrates that are either lab made or come from certain fruits. These all have -tol at the end of their name. Examples are maltitol, sorbitol, xylitol, and erythritol. They are found in processed foods like gum, candy, ice cream, pudding, mouthwash and toothpaste.

Now the FDA has approved these artificial and natural sugar substitutes. I’m not impressed with that, as they have approved many things that years down the road are found to be dangerous. The FDA as well says there is no risk of cancer with these products. However, there are some risks if you overdo it. They may change your gut bacteria and cause digestive problems. Also they have been linked to type 2 diabetes and high blood pressure.

As far as weight loss you may take in a few less calories but there is no proof that using these products will help you lose weight.

By now you all should know that I am very careful about what I put in my body. I stay away from anything white or processed. My choice of sweetener is cane sugar. I use Demerara cane sugar, one teaspoon is 15 calories. It may be used to bake, cook , and sweeten. It has a delicious flavor and contains nothing you can’t pronounce. Just natural cane sugar. You can find it at Wally World ( Walmart).

I’m not telling you not to use the blue, pink, and yellow packets. However you may want to give it a second thought and reach for something natural and pure.