I have always craved sugar, whether eating or drinking it. If I reduced the cakes and cookies, then my wine drinking and other sugar alcohol drinks would spike up.
If my alcohol consumption went down, my ice cream bingeing would increase.
Luckily I never became an alcoholic, but unfortunately my family tree is full of them. The sugar sensitivity is built into my DNA.
Did you know that when alcoholics first enter recovery sugar is shoved at them to ease withdrawal symptoms? That is how powerful sugar is.
For some of us, sugar's hook is so strong, it’s dangerous.
Don’t even mention how incredibly difficult it is to resist sugar when female hormones kick in. PMS and sugar cravings go hand in hand!
Many in the low carb and keto world use sugar substitutes to help them transition from sugar (and to not despair about giving up treats!). These substitutes are used to satisfy the sugar cravings without the damage.
The challenge is - everyone has an opinion on which sugar substitutes are best, or worst! This area of low carb can be very confusing, and overwhelming, to navigate.
In addition, if you’re like me, some sugar substitutes are a gateway to craving real sugar - argh!
With time and experimentation I’ve come up with a successful sugar substitute solution for me.
Stevia is the one sugar substitute that satisfies my sweet cravings and does not make me crave sugar. I’m satisfied when done eating the treat, which is so freeing.
That said, what works for me may not work for you. Below is a list of common artificial sweeteners along with their pros and cons.
Experiment with yourself and find what works for you. You can still have treats, but it will take time to find what satisfies you vs. continuing to be a slave to sugar cravings.
1. Aspartame (Brand names: Equal, NutraSweet)
Pros:
Low Caloric Content: Nearly zero calories, which can aid in weight management.
High Sweetness Potency: It is approximately 200 times sweeter than sucrose (table sugar), so you need less of it.
Cons:
Health Concerns: Some studies have raised health concerns, including potential links to headaches and migraines.
Not Heat Stable: Loses its sweetness when heated, so it's not suitable for cooking or baking.
2. Sucralose (Brand name: Splenda)
Pros:
No Calories: It does not contain calories, which is beneficial for weight control.
Heat Stable: Can be used in cooking and baking as it remains stable under heat.
Cons:
Altered Gut Flora: Some studies have suggested that it can alter gut microbiota.
Potential Carcinogenic Properties: Some animal studies suggest potential carcinogenic properties, though evidence in humans is not conclusive.
3. Stevia (Brand names: Stevia in the Raw, Truvia)
Pros:
Natural Origin: Derived from the leaves of the Stevia rebaudiana plant, a natural source.
Zero Calories: Does not contribute calories to your diet.
Cons:
Bitter Aftertaste: Some people find that it has a bitter or licorice-like aftertaste.
Limited Cooking Uses: Not always suitable as a direct replacement for sugar in recipes due to its extremely high sweetness potency and potential flavor differences.
4. Xylitol
Pros:
Low Glycemic Index: Has a low glycemic index compared to sugar, which can be better for blood sugar control.
Dental Benefits: Can reduce the risk of cavities and dental decay.
Cons:
Gastrointestinal Issues: Can cause digestive upset, including gas and diarrhea, particularly in high quantities.
Toxic to Dogs: Extremely toxic to dogs, so must be kept away from pets.
5. Erythritol
Pros:
Low Caloric Content: Contains fewer calories than sugar.
Doesn't Cause Tooth Decay: Does not contribute to tooth decay like sugar does.
Cons:
Digestive Discomfort: Can cause digestive issues, including bloating and diarrhea, especially in large quantities.
Cooling Sensation: Some people report a cooling sensation in the mouth, which can be off-putting.
6. Monk Fruit Sweetener
Pros:
Natural Origin: Derived from the monk fruit, a natural source.
Zero Calories: It is non-caloric, making it suitable for weight management.
Cons:
Potential Aftertaste: Some users report a mild aftertaste.
Expensive: Can be more expensive compared to other sweeteners due to the extensive processing required to produce it.
I hope this list helps you in exploring the options that are available to you. Let me know what works best for you!
Hugs,
Jami
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