Bad Sugar Substitutes: How to Avoid

No holiday gathering is complete without a scrumptious dessert bar, but do these treats contain hidden bad sugar substitutes? Seeing a buffet of fresh baked cookies, homemade pies, muffins, and Pinterest-inspired layer cakes is enough to cause visions of dancing sugar-plums!

It’s all just so damn tempting! After all, when can you indulge if not during the holidays?

The Myth of “Sugar-Free”

Lots of people reach for treats marked “sugar free” because it seems like a good compromise — you can make a “health conscious” choice while still being a little naughty and indulgent during the holidays. But like all things that seem too good to be true, these hyped up options really are too good to be true- many of these are seriously bad sugar substitutes.

Here’s my short but sweet breakdown on why sugar-free is not the secret to curbing your holiday cravings, and some healthy alternatives to enjoy your office party or family dinner without tossing your willpower out in the cold.

What does sugar-free (or substitute) even mean?

For starters, it doesn’t mean that there are not sugars present. The FDA allows less than 0.5 grams of sugar per serving to be present in a food labeled “sugar free”. Plus, these products are usually still sweetened with an artificial alternative – like Splenda or Nutrasweet – because let’s face it, it’s big business to sell a cookie that’s sugar-free but still tastes like a regular cookie.

And when a product is labeled ‘no sugar added”, it means that no “sugar or any other ingredient containing sugar [was] added during processing”, but there still may be naturally occurring sugars in the ingredients. So, it’s important to read and understand the labels before purchasing, so you know what you’re really getting.

While diet sodas and sugar-free ice cream seem like savvy snacks, the long-term use of nonnutritive sweeteners has been associated with a higher risk of Type 2 diabetes, altered gut microbiota and changes to how your body processes and pulls nutrients from what you eat. In addition, studies have shown that sweeteners can rewire the way your brain perceives taste and satisfaction. They do this by suppressing the functioning of your amygdala and the “caudate head” region. Yeah. I know. These are some bad sugar substitutes.

I don’t know about you, but I like to enjoy my food — and I rely on my body’s cues to know when it’s time to stop munching. Losing essential brain functioning is counter-intuitive to why you eat “diet food” in the first place. So, if you’re looking to keep the extra LBs off this holiday season, you’re looking in the wrong stocking. 😉

So let’s talk about some alternatives you can reach for instead of sugar-free products and tips on how to keep your sugar buzz in check.

1. Plan ahead.

If you know you’re doing to a potluck dinner or a fancy party with a catered buffet, figure out what your limits are before they’re tested. If you know your aunt always makes the best pecan pie, allow yourself a small slice, but not two or three.
  

2. Stay hydrated.

This may sound like a broken record, but it’s the Elvis Christmas version this week. 😉 Not only will water keep your entire body working efficiently and energized, it will help curb cravings.
  

3. Fill up on nutrients first.

It may come as no surprise that sugar is as addictive as cocaine. If you struggle with sugar outside the holiday season too, a nutrient deficiency may be the culprit.  Check out this article I wrote on how adding more chromium, sulfur and tryptophan into your diet could help combat your cravings.
  

4. Use natural sweeteners- not those weirdo sugar substitutes.

Here’s a list of five natural sugar substitutes to seek out for your next dessert recipe. These alternatives, like raw honey and dates, offer more nutritional value than traditional sugar cane. Even better? They still bring the sweetness factor without the after-party hangover.

Let’s keep this discussion going in the comments section. What are your burning questions about sugar addiction, weight loss and cravings? Do you feel duped by the sugar-free labels? Let me know your thoughts!

LOVE + sweet memories!