Ask yourself, do you want to stop using (insert your sweetener here)? How often and how much are you using it?
Better Options
Better options are food and beverages that use a natural sugar substitute, like Stevia or monk fruit.
Natural Sugar Substitutes: Stevia, Monk Fruit
Sugar Alcohols are carbohydrates, but do not promote tooth decay or cause a sudden increase in blood glucose. They are used primarily in sugar-free candies, cookies, and chewing gums. Examples include sorbitol, xylitol, lactitol, mannitol, erythritol, and maltitol.
Artificial Sweeteners: Sucralose (Splenda), Aspartame (Equal, NutraSweet), Saccharin (Sweet ‘N Low)
Should I avoid artificial sweeteners & diet soda?
Some studies suggest that artificial sweeteners may increase appetite by triggering sweetness receptors in the brain, which may cause the body to prepare itself for an influx of calories. However, more research is needed. There is also some new research exploring the impacts of artificial sweeteners on the gut microbiome, suggesting potential adverse effects. Again, more research is needed. However, it is a good idea to treat artificial sweeteners as a bridge to reducing overall sugar intake, instead of a staple item.
Why aren’t artificial sweeteners & diet soda considered treats?
Artificially-sweetened beverages (ASBs) are not shown to significantly impact blood sugar or blood pressure, unlike sugar-sweetened beverages (SSBs). If choosing ASBs helps you move away from SSBs, then we’d rather see you do that.
However, not counting artificial sweeteners as a treat does not mean they become a staple. The RENEW Program encourages you to set a daily limit of 1-2 artificially sweetened beverages per day (this includes added artificial sweeteners, like Splenda and Coke Zero).
It’s appropriate to treat these products as we do caffeinated beverages or protein powders. We invite you to seek to understand your behaviors around artificial sweeteners - do you tend to drink more artificially sweetened beverages than you would sugar-sweetened beverages? Does increased intake of artificial sweeteners leave you feeling unsatisfied? Do you justify additional meals/treats because your artificially sweetened snack “doesn’t count”? Why are you opting for this food item versus a less processed item?
Are natural sugar substitutes safe?
Yes, sugar alcohols like erythritol, mannitol, and sorbitol are completely safe and don’t have an impact on your blood sugar. However, for some people, ingesting too many sugar alcohols can cause indigestion, such as bloating and stomach cramps, and loose stools or diarrhea.
If you have a sensitive stomach, these may not be for you. Stevia and monk fruit would be better choices. These are also natural and come from plants. Monk fruit tastes the most like real sugar. They have no calories and will not affect blood sugar either. This is called “non-nutritive”.
RENEW’s stance on artificial sweeteners is that they are not a treat. Instead, we want to use them as a bridge from sugar-sweetened products to healthier choices.