I tend to agree with Rachel. The unintended consequences of artificial sweeteners may well outweigh the benefits. I never eat the stuff, which makes a very-low-carb diet much harder, and contributes to my not (thus far) being able to sustain such a diet.

I've been using the fake stuff most of my life...not that I am suggesting that others should, but I grew up as part of the saccarin generation...was raised on diet pop, diet drinks, diet foods and diet junk...I recently started using stevia although others tell me that it is either bitter or doesn't sweeten enough I find it to be sufficient for me.
I don't sweeten my coffee or tea but I tend to use it in lemonaide which I drink daily.
For pastries and cake I go for sugar (although I no longer eat them) if I decide to indulge. Pointless in my mind to eat diet cake...unless you are diabetic.
I have cut down on most sugary/carb foods and the weight is following slowly but surely...even when I indulge in the occasional sweet.
I find most sugars to be habit forming and my brain seems to be wired for sugar addiction...better none than the fake stuff which sends me into a sugar craving just like the real thing.
Just a side note. Here in France they were way behind on diet foods and drinks etc when I got here 30+yrs ago...and no one, I mean no one was fat. It took me years to find a slightly overweight person in Paris...then the 'diet food' revolution hit and they started importing and manufacturing all sorts of stuff with fake sugars...we now have 20% obese population.
No conclusions on my part...just the facts.
ps. Mc D's and the other fast food chains arrived at around the same time
Sharon

quote:

I've heard that Splenda also decreases beneficial gut flora

There is some evidence supporting this from studies on rats, but the conclusions have not been extended to humans.

http://en.wikipedia.org/wiki/Splenda

That being said, I use Splenda and it's probably not a good thing. I will need to look at Stevia and whether it can be purchased in free standing form. Upon further scrutiny Stevia is in the Bai5 beverage I drink every day. I only use Splenda in my coffee.

I've long had a horrendous reaction to Aspartame--it gives me blinding headaches even if consumed in very small amounts, so it's made me really sensitive/adverse to the flavor of all of the artificial sweeteners.

Lately, I've mostly been using local, raw honey and it seems to agree with the new system better than refined sugar. Tastes good too.

Aspartame is the sweetener in my favorite diet soda, A&W Root Beer. I really think it's the best tasting diet soda on the market.

Maybe good tasting,but on the avoid list,I think.

So basically we have to give up trying to sweeten foods, and drink our coffees and teas without any sweeteners? Or is Stevia safe?

Early animal studies have linked Stevia to male infertility, cancer, genetic mutations in fetus development and a decreased ability to metabolize carbs. I generally take these with a grain of salt because of the extremely large doses used on the poor rats.

But Mayo Clinic also links it to bloating, gas, dizziness, numbness, nausea and muscle pains, all usually of short duration.

There are two primary steviol glycosides that make things taste sweet. Stevia sold as Truvia is refined (maybe even more so than white, granulated sugar), from an herb leaf to a powder. The process uses an alcohol wash and creates a chemical called rebaudioside A or rebiana, which has not been studied much at all, though what is out there seems innocuous. That said, Truvia also contains the mysterious "Natural Flavors," which can be almost anything and erythritol, a low-cal sugar alcohol that has its own issues.

Natural and early stevia extracts usually utilized stevioside rather than rebiana. This has more empirical data on its safety or lack thereof (the above rat studies, etc).

Also, because the extraction method isolates one of the specific sweet compounds in the natural leaf, you lose out on the other, synergistic components of the natural plant that can limit any potential toxicity. This is true of any product processed from a plant, and why the whole plant/fruit/vegetable is almost always better for you than a processed version.

For me, I'd rather not consume any artificial sugars, and prefer to stick with honey and sugar in the raw in moderation, though Stevia is probably useful for diabetes patients, particularly those with Type 2.

More directed to people who use artificial sweeteners en masse than those who sweeten a cup of coffee. Obviously nothing in this life is "pure" these days (foods especially).

I understand the issue for those with SIBO or DM... but for those without issue, might be better just to use the tsp of sugar vs aspartame and saccharine or Splenda. I know people who drink bottle or can after can of Diet Coke, or those who hydrate loads with zero calorie Gatorade. THAT'S what I'm talking about.

Especially if Splenda is showing to alter gut bacteria (kill it). We don't need more issues with our guts.

Though yes, if you have SIBO, guess you have to pick your poison. Everything in moderation, I suppose, is likely the best answer. None of the choices are free from SOME issue or side effect, used in large quantities.

Agree ATX. For me, small amts of sugar, honey, and real maple syrup work best. When I HAVE had Splenda, I feel very sick.

Thanks for sharing all of this information/research everybody! I probably wouldn't research something like this on my own so appreciate you doing to work

Good points Rachel. Moderation in everything!

Since both my husband and myself are diabetic, we need to watch our carbs and we like Splenda as a sugar substitute. But, I don't like to cook with it and we often use Splenda Blends, but mostly for taste. I have not noticed any. Difference one way or the other in my gut function with it. But, I also am on board with restricting sodas, diet or not. Eats the tooth enamel and diet sodas do not help loose or maintain weight.

I think it is important to find what works for you. If you eliminate everything you read or hear about, you are left with a pretty dull diet.

Jan

Bai drinks contain Stevia. Just so you know.

Sue

A friend brought me a jug of maple syrup (1 litre) and I have heard that it is a much better (and much more natural, whatever that means these days) sweetener so I have started to use it when cooking...the taste is great and I 'feel' better about using it...I am starting to have too many diabetic (or on diets) friends in my entourage...They seem to appreciate it (I use very little).
Not sure about the glycemic index (checked but forgot) but they are not screaming about rats dying from it or developing cancer!
I think that at this point in life it is a 'pick your poison' sort of choice...If stevia is out and the other saccarides too then I pick pure maple syrup...Sort of a return to childhood sort of thing.
Sharon
ps...I agree with the 'all things in moderation including moderation'

Maple syrup is ok on FODMAP, and I love it. Good choice!

My husband had a Maple syrup kit on his Christmas list. He wants to tap one of our trees and make it himself. It takes 40 times the amount of sap you gather go produce it. 10 gal of sap to make a quart of syrup. We'll see if the $75 investment works, lol. He use to make our peanut butter but quit that a while back. He also makes his own beer in 5 gallon batches. I look forward to the great sap experiment and just told him what you guys said. The tree has to be of a certain dynamiter before it can be tapped.

I've tapped trees with my dad, who then made homemade maple syrup, and yes. It takes LOTS of sap to make even a small amt of syrup. We didn't have a kit, though. He did it on his property last year, too, and made me some. Really yummy!

Funny how it is in the news lately...hubby (who has never actually met a maple tree!) was talking about it last week and the virtues of maple syrup (been watching too much morning tv since semi-retirement!)...
He was asking me if we could try tapping a maple tree (I think that there are 2 or 3 in our residence)...it would be interesting to try and so much easier than trying to bring it over from Canada (luggage restrictions are killing me).
It does make foods taste so much better and does not upset our delicate tummies.
Sharon
ps. let me know how it goes if you do try it TE

Ha Ha Rachael, I'm sure you could make it without the kit but it's much easier this way for a novice

I use honey to sweeten things up a bit. I know the artificial sweeteners are not good. I remember my gastro telling me that. Has anyone heard of agave sweetener I have been trying to research that.

Heard of it, bought it, keep forgetting to use it...it sort of sits at the back of the sweetener cupboard...someone said that it was 'better for you'...whatever that means these days.
Let me know if you try it and how it works for you and your gut
Sharon

Agave has a lower glycemic index than most other natural sweeteners. Other than that I don't know that it's any better/worse for J-pouchers, or where it falls on FODMAPs.

Agave Nectar is problematic because of its fructose content. The body processes it as if it were HFCS.

This article is a good layperson's summary of what's wrong with agave nectar: http://m.huffpost.com/us/entry/450144

There are also a host of environmental issues, but that's another can of worms.

Can't we summarize the whole thread by saying that whether it is a natural or artificial sweetener, it's a choose-your-poison situation, particularly if you have SIBO or diabetes? Is there any one item that will sweeten food/drinks that doesn't have some drawbacks?

Short answer- no.

You are correct. No one-size-fits-all. But I think it is generally true that the more sweets you consume (real or artificial) your brain wants more.

Jan

And, the best answer is probably, use whatever sweetener you like, but use it in moderation. I lean towards natural and as minimally processed as possible, but that's generally my philosophy on what I consume, though I'm certainly not immune to the charms of sweets, and sometimes just go for it if I want it.