Is it worth it? You decide.

Thank you all who commented about my post on Stevia. The information was in response to many questions not only about artificial sweeteners and sugar substitutes, but also to provide an alternative to sugar and all of its nasty effects on your fitness and fat loss goals. I probably skipped an important step, and that is to explain exactly what sugar itself is.

For those of you who are uncomfortable with the idea of using artificial sweeteners or any form of sugar substitutes, let me go back and explain what sugar is, how to identify it in many common foods, and how to incorporate it into your healthy eating plan. Then, decide for yourself if you need to use a sweetener (sugar or otherwise) and which one you feel most comfortable with.

To start, it’s important to understand how to identify sugar. Did you know that there are over 30 names for sugar? Some of these are turbinado sugar, raw sugar, agave syrup, fruit paste, raw honey, malt syrup, and the list goes on and on. There are organic sugars too, and you might be wondering if these are any better if you are trying to lose weight.

The simple answer to this is that if fat loss is your primary goal, sugar (all forms) should be used in moderation if at all. I found an interesting statistic about teenagers showing that teens on average are eating 100 lbs of sugar per person each year. Obesity in kids and teens has skyrocketed in recent years and while sugar consumption may not be the reason why, it’s a great reason to revisit the effect sugar has on wellness and weight management-especially at an early age.

Enough depressing statistics, let’s talk about the positives. First, just because something is organic, it isn’t necessarily healthy. Organic sugar isn’t magical health food. It has the same effect on the body (as it relates to weight gain and increased body fat) as plain table sugar.

High Fructose Corn Syrup (HFCS)

This one was invented in the 1970’s. It’s in nearly every food and beverage in the super market — from breads to ketchup, fruit juice to cereals. Some have claimed it’s caused obesity saying, this one sweetener is preventing us from losing belly fat permanently. Interestingly, its use has skyrocketed the same way the obesity epidemic has over the last few decades.  And research has suggested there is a correlation. This caused a negative spiral of media ads pointing the finger at this one ingredient.

And the Corn Refiners Association fought back. They created commercials saying that HFCS is no worse than sugar. What they didn’t say is both are junk, why eat them at all?

My first “problem’ with HFCS is that it was “invented.” I don’t want to eat anything that was “invented.”I want to eat foods as close to the ground as possible. You can avoid HFCS, just like you can avoid other sugars. Sure, it is metabolized a bit differently than sugar, but you know what, the foods that are loaded with HFCS are junk — regardless of the form of sugar.  Soda = junk. Fruit juice cocktails = junk.Popsicles = junk. If you buy organic options of these same foods, they’re all junk and will prevent you from losing belly fat, put a halt to losing fat from your hips and thighs, or getting into your skinny jeans.

Agave Syrup

This natural sweetener recently became popular. Agave nectar is produced from a plant and is popular in organic markets and with vegans. It is touted for its low glycemic index, meaning it won’t cause much of a spike in blood sugar. But no studies are available showing how it compares to other sugars in terms of blood sugar control. It is primarily made up of fructose, which is in fact lower on the glycemic index. One important note – if you try this, look for USDA-certified organic products.Most agave comes from Mexico and there have been issues with recalls because of excessive pesticides in the products.

Raw Honey

Often sold at Farmer’s Markets, supporters of this sweetener love that it’s not processed. Me too. And because it’s not processed, it IS higher in a few nutrients (mainly B vitamins). With that said, honey wouldn’t be my first choice for getting in any vitamins and minerals. I DO like that you can use less of it than table sugar because teaspoon for teaspoon, it’s sweeter. There’s also some very interesting data showing eating local honey may reduce allergies, it can be used as an anticeptic, and much more.  (NOTE: I don’t recommend pouring it on an open wound).

But in the end, will too much honey prevent you from getting the body of your dreams and burning fat? Sure, it’s still empty calories when you compare it side by side with fruit, for example (which also is high in a form of sugar, but nothing I’d worry about).

I could go on and on about sugar and its various forms, but the take away here should be that all sugars have relatively the same number of calories per gram. Organic sugars will slow your fat loss progress. Non-organic sugars will slow your fat loss progress. If you want to lose fat faster, sugar in all forms must be used in moderation.

If sugar substitutes aren’t for you, then opt for local honey and use it sparingly. I really believe that the best way to eat foods is in their natural state. Fruit is sweet and you will develop a sense for this when you stop using additional sweeteners on your food.

Please keep in mind that my post on Stevia was informational and was intended to teach you, not to tell you that you should use it or any of its substitutes. My blog is also from the perspective of a fitness professional which is why the information is geared toward fat loss and other common fitness/wellness goals. That said, my advice on the subject is this: avoid foods with ingredients that were “invented”-if it came from the ground or had a mother, you’re good.

If you have more questions or comments, please leave them, I love discussing these topics with you all.

I do admit, however, that there are a few situations where artificial sweeteners just won’t do