Sugar is evil – right? Sugar can be the enemy of those looking to cut calories, maintain level blood sugar and lose weight. But what are you putting in your body in replace of sugar? And is it derailing your diet, or possibly even causing harm to your body? I wanted to get to the bottom of this bitter issue.

To understand how sweeteners work, you first have to understand glucose and fructose. From The Huffington Post:

Glucose is the form of energy that all your cells run on. In the 1970s, the U.S. replaced regular cane sugar, or sucrose (50 percent glucose and 50 percent fructose) with processed fructose sweeteners when new technology made it cheaper to produce. Fructose isn’t evil on its own (it’s the primary sugar in most fruits), but too much of it can be dangerous. And since fructose it is so cheap and makes foods taste so much better, it is added to virtually every processed food.

Only 20 percent of glucose is metabolized in your liver. This is related to the fact that nearly every cell in your body can directly use glucose as a fuel source, so it’s normally “burned up” immediately after consumption. Fructose, meanwhile, is nearly exclusively broken down in your liver and is directly converted to dangerous fats. And remember that natural fructose (like the kind in fruit) is not the same as the kind in high-fructose corn syrup. Naturally occurring fructose comes along with fiber, enzymes, vitamins, minerals, and antioxidants, whereas fructose sweeteners have no nutritional value at all.

1. Sugar

Sugar may be natural and organic and healthier in its sucrose form, but even sucrose isn’t a health food. WebMD reports that the American Heart Association published the following statement in 2009: “excessive consumption of sugars has been linked with several metabolic abnormalities and adverse health conditions, as well as shortfalls of essential nutrients.” Like most things in your diet, it all comes down to moderation. So how much is too much? Not counting natural sugars in fruits, milk, etc., the AHA says that “Most American women should eat or drink no more than 100 calories per day from added sugars, and most American men should eat or drink no more than 150 calories per day from added sugars.” To put that in perspective, one 12-ounce can of regular cola contains about 8 teaspoons of sugar, or about 130 calories. You may not even realize it, but sugar is often added to foods like bread and ketchup via high-fructose corn syrup. There is much controversy over whether high-fructose corn syrup is really worse for you than regular table sugar; you can find studies to support either side, but I do think it’s important to note that obesity rates have risen along with a rise in high-fructose corn syrup consumption. Too much sugar, natural or processed, can result in weight gain/obesity and, according to Time magazine, heart disease. To be safe, try to satisfy your sweet cravings with fresh fruit, like blueberries, which contain sugar (and fructose) but are low in calories and also pack in essential vitamins and antioxidants.

2. Aspartame

Aspartame has been around for 30 years, but don’t let that fool you into thinking it’s a healthy alternative to sugar. Although many people have lost weight replacing their sugary colas with Diet Coke, the artificial sweetener can affect your levels of serotonin, a brain chemical that regulates mood and even whether you think you’re full! According to The Huffington Post, there have been more reports to the FDA for aspartame reactions (10,000) than for all other food additives combined. Most of them are neurological and behavioral – consisting mostly of headaches, mood alterations, and hallucinations. Aspartame may help you reduce your calorie count, but because of how it alters your brain, it’s really not worth it if it makes you depressed and hungrier! Aspartame is found in diet sodas, gum, powdered drink mixes, cereals, vitamins and countless “light,” “diet” and “sugar free” foods. Read the ingredients of what you’re eating!

3. Agave

Many people are looking for a natural alternative to sugar, high-fructose corn syrup and chemicals like aspartame, which has led millions to try agave, agave syrup and agave “nectar.” According to The Huffington Post, agave comes from a Mexican plant – thus its natural image – but some forms of agave undergo so much processing that they contain just as much fructose as high-fructose corn syrup, and are therefore no healthier. Most agave syrup has a higher fructose content than any commercial sweetener — ranging from 55 to 97 percent, depending on the brand, which is FAR HIGHER than high fructose corn syrup (HFCS), which averages 55 percent.  HuffPo’s Dr. Joseph Mercola suggests limiting your fructose to no more than 25 grams per day – and that means ruling out most agave products.  ”Agave is almost all fructose, a highly processed sugar with great marketing,” said Dr. Ingrid Kohlstadt, a fellow of the American College of Nutrition and an associate faculty member at Johns Hopkins School of Public Health.

3. Splenda
Introduced in the U.S. in 1999, Splenda is a sucralose-based artificial sweetener derived from sugar. According to Wikipedia, Splenda usually contains 95% dextrose and maltodextrin which the body readily metabolizes, combined with a small amount of mostly indigestible sucralose. McNeil Nutritionals, which manufactures the product, was sued for the marketing campaign, “Made From Sugar, So It Tastes Like Sugar.” Make no mistake: Splenda is not a natural product. But it’s virtually calorie free (a packet contains about three calories, which is why the FDA lets it claim to be “no calorie”), and many people prefer the taste of Splenda to other artificial sweeteners. Is it safe? We may not have enough studies to know for sure. Studies sponsored by the makers of Splenda find it to be perfectly safe, but a Duke University study sponsored by the Sugar Association (meaning Splenda’s competition) found that Splenda could damage gut bacteria and boost weight gain.

4. Stevia

Stevia is a natural South American plant with extracts 300 times sweeter than sugar, so it is a natural, low-carb and low-calorie alternative to sugar. Although Stevia has been used as a sweetener around the world for hundreds of years, it was banned in the US until recently because of political issues and questionable studies. No major studies have found safety issues with Stevia, which is available in granulated from as Truvia and PureVia, but many consumers don’t love the taste.