So, you’re looking for the perfect sugar substitute … Here’s what you need to know

We guess everyone likes the sound of a sugar substitute, but it’s hard to know where to start. How to find out which alternatives to look for and how to make the most of them? To answer our questions, we turned to Jessica Cording, MS, RD, CDN, to get 101 for everything-sweet.

mbg: Let’s start with the obvious … Why might we even consider replacing a sugar substitute? Can you talk about refined white sugar and why we want to keep in mind how much we consume?

Jessica Cording: We know from research that white sugar is problematic in a variety of ways. One of the main reasons I recommend limiting it is that it affects our glycemic control by rapidly raising our blood sugar. And this can make it very difficult to maintain optimal health. Added sugar is one of the things that leads to a blood sugar imbalance, whether it is short-term or more chronic. And then, of course, there is the caloric aspect, because sugar contributes to calories, but it’s not really another food. In fact, it does not improve satiety, because of this glycemic effect that people find makes them feel hungrier.

mbg: Can you remind us what “glycemic effect” means? How do changes in our blood sugar affect us?

JC: When I talk about the glycemic effects of a food, I’m talking about how much that particular food affects your blood sugar level. Foods with a low glycemic effect do not raise your blood sugar very high, if at all. Foods with a high glycemic effect will be something that will raise your blood sugar a lot.

Some of the short-term effects [of higher blood sugar]… You may notice that you get short bursts of nervous energy or that you feel nervous or alert (for some people, not all). Often this jump, which occurs when your blood sugar jumps, is followed by a breakdown in which you feel very sluggish and slow. In the long run, you’re looking at things like insulin resistance and weight gain. We also know from research that added sugar is associated with inflammation, which is the cause of so many health conditions. Behaviorally, sugar is also really addictive.

mbg: How can we keep our relationship with sweeteners healthy and supportive of our overall well-being?

JC: In terms of the big picture, you want to see how [any sweetener] affects your blood sugar. How does it affect your calorie intake? And behaviorally, what does your connection have to this sugar alternative? They have their place when you want to have a specific experience, but you want to make it more appropriate for your specific needs or goals. I don’t use them very often, but if I do, it’s usually in something like a seasonal recipe like hot chocolate or if I’m making a cocktail. And baked goods.

However, I try to avoid using sugar and sugar alternatives in everyday things and instead keep them for special occasions. When it becomes more habitual, it can make you feel dependent on it and fight your appetite. If you feel you have a difficult relationship with sugar, I always encourage you to talk about it with a therapist, nutritionist or trusted health professional who can help you find a good balance. It’s not a flaw in character, it’s not something about willpower, it’s just something worth exploring because it affects your physical and mental well-being.

mbg: So why can we consider choosing a sugar substitute?

JC: The main reasons that people find [sugar substitutes] It is attractive that with non-food sweeteners (those that do not contribute to calories), you cut a large number of calories to which added sugar can contribute. Another reason is that while some of them have some glycemic effect, in most cases it is less than added sugar.



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