Sweetener--Which is best?

I have been asked very often lately which sweetener to use. Sweetness is very important in life. Sweetness adds to our attitude and the way we relate to people. Sweetness balances saltiness.
Sweetness is a flavor that adds to our foods and that we sometimes crave.
There are so many sweeteners now that it is hard to know which is the best to use and which is healthiest.

Many sweeteners claim to have to no calories or little effect on your blood sugar. These sweeteners are artificially made and have no long term studies to prove they are safe. Our grand children and great grand children may see some bad effects from these substances. Some we already know cause harmful effects.


Saccharin (Sweet'n'Low) and Aspartame (Equal, NutraSweet) have been linked to serious health problems and cancer.

Splenda (Sucralose), discovered in 1976 was discovered by a British Scientist attempting to create a pesticide. It is a chlorinated molecule, which is the basis for DDT. It can accumulate in body fat.

Agave Nectar is about 70-90% fructose. It can raise the fat in our cells and contribute to high triglycerides which can contribute to heart disease. It can also lead to insulin resistance and high uric acid levels.

Stevia is  produced from a leaf found in South America and has been used for many years there and over 30 years in Japan. It can be highly refined (processed)so be sure to get the powder or liquid in the green or brown form, not the clear or white form. It is 100- 300 times sweeter than white sugar. It is usually mixed with inulin or Maltodextrin to make it more palatable. Both of these ingredients are forms of sugar which add calories and affect the blood sugar.

Xylitol is a natural occurring alcohol found in fruits and plants. It is used in chewing gums and as a sweetener by some with diabetes. It is very toxic to dogs. It does reduce bacteria in the mouth and can reduce bacteria in ear infections.

More natural sweeteners include:

 Date sugar which is finely ground dates. Although it does not dissolve in liquid like some other sweeteners do, it tastes great and can be used in baking.

Molasses is probably the most nutritious sweetener. It is high in iron, calcium, magnesium and potassium. It is derived from cane sugar or beet sugar. The longer it is boiled the more nutritious it becomes, the darker it becomes the less sweet it becomes.  Blackstrap molasses is the most nutritious form.

Maple syrup is created from the sap of the maple tree. It contains many minerals such as zinc, potassium, calcium and manganese. It comes in different grades; A being much lighter and B and C being darker and used primarily for cooking. It also contains phenols that are antioxidants.

Local Honey is a great choice for sweetener. It is the oldest natural sweetener. It can have a huge range of flavors. Using local honey gives the benefit to fight allergies in the area. Raw honey contain enzymes, minerals and vitamins.


This is just a little about each of these sweeteners. I prefer to use the more natural forms of sweetener or none at all. Sweet fruits and vegetables can help replace the need for sweeteners during a craving. There are a variety of spices like cinnamon and cardamom that add sweetness to dishes, too. Contact me if you are interested in more information www.joy-riddle.healthcoach.integrativenutrition.com