Top 5 Sweeteners for Weight Loss in 2023 - Homechit's Top Picks (2023)

FAQs

What is the best sweetener to use for weight loss? ›

Stevia — in packet, drops or plant form — is a dietitian favorite. Not only does it contain zero calories, but stevia-based sweeteners are herbal as opposed to artificial. Stevia blended with a sugar alcohol called erythritol (Truvia®) works well in low-carb baked desserts, too.

More than 90 studies support its safety. Sucralose is approved for use in food as a non-nutritive sweetener. Sucralose is sold under the brand name Splenda®. Sucralose is about 600 times sweeter than sugar.

Saccharin is a low-calorie sugar substitute that was first discovered in 1879. It is 200 to 700 times sweeter than sugar, depending on how it's used. Some people may notice an aftertaste when they consume saccharin. This is often eliminated in processed foods by combining saccharin with another sugar substitute.

Stevia and Sucralose Uses

Both can be used for anything; however, one is better for cooking than the other, and one is better for adding to drinks. Sucralose won't lose its sweetness when you put it in something hot, so it's best for cooking and baking.

Alternative Sugars You Should Actually Avoid

Artificial and low-calorie sweeteners, such as aspartame, sucralose, saccharin, and neotame are considered the worst of the worst in the realm of alternative sweeteners.

One alternative to Splenda is stevia, which is a naturally derived, calorie-free sweetener. It comes from the leaves of the stevia plant, which are harvested, dried, and steeped in hot water. The leaves are then processed and sold in powder, liquid, or dried forms. Stevia is also sold in stevia blends.

In general, there is no reason not to choose one of the natural sweeteners that don't affect blood sugar – Stevia, monk fruit, or allulose. They are all great for people with diabetes and you can choose whichever one you think tastes the best.

Stevia's Rocky History With the FDA

Though widely available throughout the world, in 1991 stevia was banned in the U.S. due to early studies that suggested the sweetener may cause cancer.

Which artificial sweetener is the best? ›

SweetLeaf Organic Stevia Sweetener

Stevia sweetener is a good option if you are looking for a non-nutritive sweetener, meaning it contains no calories or sugar. It is one of the two plant-derived, high-intensity sweeteners approved by the FDA and is typically 250 times sweeter than regular sugar.

Erythritol Taste

Most people find that erythritol has a very similar taste to sugar and find the two indistinguishable. It even caramelizes like sugar.

This standard of safety is defined in FDA's regulations. Which high-intensity sweeteners are permitted for use in food? Six high-intensity sweeteners are FDA-approved as food additives in the United States: saccharin, aspartame, acesulfame potassium (Ace-K), sucralose, neotame, and advantame.

Honey has been shown to lower blood pressure and improve cholesterol. Honey also contains anti-inflammatory and antibacterial properties which may reduce inflammation.

Both come from the stevia plant, but Truvia is a bit more processed and has additional ingredients including erythritol and natural sweeteners. Otherwise, there are minimal differences; both products are calorie-free and do not cause tooth decay seen with other sweeteners.

When choosing between the two, you may want to consider the ongoing concerns surrounding the heat-stability and toxicity of Splenda and to avoid using it in cooking or baking. As such, stevia might be the healthier choice when it comes to anything other than a hot beverage.

Monk fruit sweetener has been claimed to aid weight loss. Since it contains zero calories, many people suggest that it can reduce your total calorie intake. Nevertheless, it's relatively new to the market, and no studies have assessed its effects on weight.

Xylitol looks like sugar, tastes like sugar, and responds like sugar in baking. Among the sugar substitutes, xylitol is my favorite. Though it was not as sweet as the cake sweetened with sugar, the xylitol cake's texture was tender and cake-like and the flavor was pure.

Is it OK to have Splenda everyday? ›

Health effects of Splenda. The FDA says that sucralose is safe — capping the recommended maximum intake at 23 packets a day, or about the equivalent of 5.5 teaspoons.

No, zero sugar soda uses artificial sweeteners, which increases people's weight. Increased weight, in turn, is linked to the worsening of diabetes. Hence, zero soda is not suitable for diabetes.

In the short term, Coke Zero Sugar will not raise blood sugar levels. This is because artificial sweeteners have no carbohydrate content nor glycemic load. However, some research suggests that sweeteners may have an effect on blood sugar levels in the long term.

Stevia may have antioxidant properties, but research shows that the mogrosides in monk fruit extract have much more powerful antioxidant and anti-inflammatory properties.

Stevia is a zero-calorie sweetener, but Splenda contains some calories. According to the United States Department of Agriculture (USDA), sweeteners like Splenda can be labeled “calorie-free” if they contain 5 calories or fewer per serving (6).

The bottom line is that some artificial sweeteners can be used during your fast, but not all. Stevia, Splenda, Equal, and other zero-calorie sweeteners that don't trigger an insulin response or change in your blood sugars are ok to use if you need that sweet kick in your coffee or a can of diet soda.

Though it's a relatively new sweetener, stevia has been linked to several health benefits. Because it's calorie-free, it may help you lose weight when used as a replacement for regular sugar, which provides about 45 calories per tablespoon (12 grams). Stevia may also help you stay full on fewer calories ( 5 ).

Consuming artificial sweeteners does not appear to cause weight gain — at least not in the short term. In fact, replacing sugar with artificial sweeteners may be helpful in reducing body weight — though only slightly at best.

What artificial sweeteners to avoid? ›

The worst of the worst culprits include aspartame (found in Equal and NutraSweet), sucralose (found in Splenda), and Saccharin (found in Sweet 'N Low). Many people who cut artificial sugars out of their diets report the improvement of many health problems including migraines, depression, IBS, weight gain, and more.

Both come from the stevia plant, but Truvia is a bit more processed and has additional ingredients including erythritol and natural sweeteners. Otherwise, there are minimal differences; both products are calorie-free and do not cause tooth decay seen with other sweeteners.

The truth about lemon water and intermittent fasting

Long story short - the answer to the question “Does lemon water break a fast?” is no, lemon water does not break a fast. Lemon water contains almost no calories and zero sugars, it doesn't raise insulin levels, which means it will not break your fast (1).

What drinks do not break a fast? For intermittent fasting, most calorie-free beverages are suitable and won't spike your blood glucose or ruin the metabolic effects you're aiming for. Diet soda, zero-calorie Zest Tea, and water are good to drink while intermittent fasting.

As with most nonnutritive sweeteners, a major downside is the taste. Stevia has a mild, licorice-like taste that's slightly bitter. Some people enjoy it, but it's a turn-off for others. In some people, stevia products made with sugar alcohols may cause digestive problems, such as bloating and diarrhea.

In summary, stevia is a low-calorie sweetener that has health benefits, but not without some possible side effects. Because of its low-calorie feature, it does not increase fat in the body.

The World Health Organization defines the acceptable daily intake (ADI) as 4 mg of stevia per kilogram of body weight. According to an FDA estimate, that means a 150-pound person could safely eat up to 10 packets of stevia a day-way more than you actually need, considering its intense sweetness.

If you're drinking two 12-ounce cans of regular Coke each day, you could eliminate 280 “empty” (non-nutritive) calories by switching to a zero-calorie alternative. Over a month, that's 8,400 fewer calories, enough to lose almost two and a half pounds.

Your taste buds will stop getting tricked.

"We lose our taste for natural sweetness. Because of that we need heavy levels of sweetness to satisfy that sweet tooth." Naturally sweet foods, such as fruit, lose their appeal and savory foods, such as vegetables, become unpalatable.

Do artificial sweeteners cause belly fat? ›

Our gorgeous “bookazine” features expert tips, inspiration, and 81 comforting recipes for Winter. How's that going? Large-scale population studies have found that the consumption of artificial sweeteners, particularly in diet sodas, is associated with increased weight gain and abdominal fat over time.