How to Choose the Right Sweetener

If you've been reading my blog, you may already know how I feel about synthetic sugar substitutes. To put it mildly, I really, really don't like them because they confuse your body and mess up your metabolism. If you find yourself reaching for one of those blue, pink, or yellow packets to sweeten your coffee or tea, I want you to stop and try a natural alternative rather than putting chemicals into your body. Sugar, of course, is natural, but its calories add up.

Sugar is also murder on your dental health — the more you consume, the higher your risk of cavities. That's why I want you to try crystalline xylitol or stevia as a sugar substitute. Both are produced from natural sources rather than being chemically engineered: Stevia is made from the stevia plant, and xylitol is a sugar alcohol derived from the fibers of many fruits and vegetables. Xylitol does have a few calories, but it has less of an effect on insulin levels than sugar does. I prefer the taste of xylitol to stevia, but they're both good choices. Other options like organic maple syrup, Monk fruit, Nectresse, Stevia, and Truvia are good choices as well. The following are okay — but only in moderation: agave syrup, wild organic raw honey, and cane juice. Keep an eye on what you're consuming and limit yourself.

A possible benefit of xylitol is that it may help prevent cavities. In a recent study, researchers at the University of Washington gave teething babies and toddlers xylitol syrup and found that it prevented tooth decay. It's theorized that xylitol inhibits the growth of bacteria that can cause cavities to form, and for this reason the sweetener is used in many toothpastes and gums. Like other sugar alcohols, xylitol may cause mild gastrointestinal trouble if you consume a lot of it, but I've never had this problem.

If you like your coffee or tea unsweetened, more power to you! But if you need that little kick of sweetness, don't put your hormonal health at risk with artificial crap. Also, if you chew gum or use breath mints, be sure to choose products that contain xylitol or stevia (which may be listed as rebiana) rather than nasty artificial sweeteners such as aspartame.