Natural Alternatives to Aspartame
How do you satisfy your sweet tooth without aspartame (brand names
NutraSweet®, Equal®) and other artificial sweeteners? One way is by replacing aspartame with natural sweeteners such as honey, sugar, molasses, or maple syrup.
However, remember that even natural sweeteners can trigger a roller coaster effect on your blood sugar levels -- a rapid rise followed by a rapid fall that triggers the physical symptoms of the fight or flight response (what we call anxiety symptoms).
To minimize the roller coaster effect, use natural sweeteners in moderation as part of a healthy diet. Also, whenever possible consume sugars in combination with protein to help counteract the roller coaster effect.
Stevia: All Natural and No Adverse Effects
Stevia is a green herb whose leaves are up to thirty times sweeter than sugar. It is all natural. In its unprocessed form stevia is very nutritious, containing vitamins such as magnesium, niacin, and vitamin C.
This no-calorie herb can be used in sweetening beverages, cooking, and baking. Because of its sweetness, you will use much less stevia when replacing sugar in your recipes.
Although it is fairly new to the U.S. health scene, stevia has been around for hundreds of years. It was originally grown in Paraguay and Brazil and has been used in those areas since pre-Columbian times. Stevia has been used in Japan since 1970 and its usage has spread around the world since then.
Of the numerous studies that have been done worldwide on the safety of stevia, there have been no reports of problems with stevia overdose or side effects. That's good news when you compare it to the 90+ adverse side effects that have been reported from consuming aspartame.
Stevia is 100% natural and has been used successfully in humans for generations with no side effects.
In addition to the fact that it's all natural, stevia has an added benefit -- it has no measurable effect on blood sugar levels. Because it is low-glycemic, it doesn't create the roller coaster fight or flight symptoms like rapid heartbeat, lightheadedness, and so on that other natural sweeteners can sometimes trigger.
There are several stevia brands and products available, such as SweetLeaf™ and Stevita™. You'll find stevia products at your local natural health food stores in the dietary supplement section.
Use stevia in moderation and experiment to see what specific stevia products and quantities work best for you. Check the label to make sure you choose a stevia product that does not contain additives or fillers such as dextrose or
maltodextrin.
For added health benefits, try stevia containing FOS. FOS is a healthy fiber that is naturally found in chicory, fruits, and vegetables. FOS aids in colon and liver health, assists the immune system, and prevents overgrowth of yeast (which can also trigger anxiety symptoms).
Why I Don't Recommend Sucralose
Some of you have asked my thoughts on using sucralose (e.g. brand name Splenda®) as an alternative to aspartame. Although sucralose, like stevia, has no measurable effect on blood sugar levels, sucralose is not all natural (unlike the commercials would have you believe) and has some potential issues.
Sucralose is derived from natural cane sugar. However, its chemical makeup is changed during the manufacturing process. It is produced by selectively replacing certain hydroxy groups with chlorine atoms.
As occurred with aspartame, many of the problems with artificial products come to light only after studies testing their long-term consumption in humans. At this point we have no way of knowing the long-term effects of sucralose in humans.
Preliminary research has shown that sucralose can cause shrunken thymus glands and enlarged liver and kidneys in animal test subjects. While the dosage tested was high, more studies are needed before determining how much is a tolerable dosage of sucralose for human consumption.
Only numerous long-term scientific studies on human consumption of sucralose will prove whether or not this artificial sweetener is safe for long-term human consumption, and in what quantities. For this reason, I do not currently recommend sucralose.
Try using all-natural sweeteners such as honey, sugar, molasses, maple syrup, or stevia as alternatives to aspartame and other artificial products.
About Deanne
Deanne Repich - Founder and director of the National Institute of Anxiety and Stress, Inc., is an internationally renowned anxiety educator, teacher, author, and former sufferer who has helped tens of thousands of anxiety sufferers in more than 40 countries to reclaim their lives from anxiety, stress, anxiety disorders, panic attacks, anxiety attacks and social anxiety.
She is the creator of the Conquer Anxiety Success Program, author of more than one hundred articles, and publisher of the Anxiety-Free Living printed Newsletter for anxiety sufferers. She is a Member of Mental Health America and the Anxiety Disorders Association of America.
