Healthy Options of Sweeteners for Weight Loss

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What is the best sweetener for weight loss? This is quite a common question and yet, many consumers are unaware of the numerous options at their disposal. Last time, I talked about the false promises of artificial sweeteners. Let’s focus today on what are some healthier alternatives for the chemical stuff.

But, before discussing healthy alternatives, it is a good idea to take a quick look at the relationship between artificial sweeteners and weight loss as well as some of the dangers which these substances may pose.

Why Are Artificial Sweeteners Bad for You?

One common concern in regard to these substances involves the number of calories that they may contain. Therefore, artificial sweeteners and weight loss certainly do not enjoy a hand-in-hand relationship. However, this is only the beginning.

Artificial sweeteners and weight loss

Artificial Sweeteners And Diabetes

Blood sugar and weight loss are directly linked to adult onset type 2 diabetes. This primarily arises from the fact that artificial sweeteners may affect glucose tolerance. Are sugar substitutes healthy? It appears that they are not nearly as safe as scientists and consumer brands once suggested.

Artificial Sweeteners May Be Addictive

Due to the excessive sweetness of these substances, it is thought that they can become addictive over time. Thus, it will be much more difficult to break bad habits.

The Dangers Of Possible Carcinogens

While studies are still being carried out, some sweeteners taken in extremely high doses (such as sucralose and aspartame) may be carcinogenic to humans. It is therefore better to look for an alternative sweetener not associated with such grave risks.

They May Make You More Hungry

The sweetness of sugar substitutes impacts a portion of the brain known as the appestat; causing you to remain hungry even though you have already eaten a sufficient amount of food.

List of artificial sweeteners to avoid

Now that we understand some of the downsides, let us take a look at a handy artificial sweeteners list. This will enable you to avoid certain processed foods and to adopt a healthier lifestyle. Here are some of the most well-known substances:

  • Sucralose. May cause digestive issues and Crohn’s disease.
  • Aspartame. Linked to cardiovascular disease, headaches and mood disorders.
  • Acesulfame potassium. Contributes to weight gain and may cause chronic inflammation.
  • Saccharin. Can cause allergic reactions such as skin irritation and difficulty breathing.
  • Splenda. Leads to sugar cravings and therefore, weight gain.
Sugar healthy substitutes

Healthy alternatives to artificial sweeteners

So, are any sugar substitutes healthy? The good news is that you have numerous options to explore. Let’s now take a closer look at some tasty possibilities.


Regular table sugar doesn’t offer any nutritional benefits, but it’s certainly not as harmful as the artificial chemicals that come in pastel colored pouches. If you just need something to sweeten your occasional cup of tea, a teaspoon of plain old sugar isn’t the worst choice you could make.

But, we recommend that, whenever possible, choose brown sugar as opposed to its processed white counterpart. This substance contains appreciable amounts of calcium, iron and potassium. It is also one of the most popular natural sweeteners for coffee.

Agave nectar

Also known as agave nectar sweetener, derived from the agave cactus, this natural sweetener is similar to honey. It’s somewhat sweeter than sugar, so you’ll use less to sweeten your cup of tea.

This substance contains a fraction of the calories associated with traditional sugar. There is much less glucose; once again referring back to the dangers associated with artificial sweeteners and diabetes outlined earlier.

Experts recommend agave because it’s less likely to spike your blood sugar than regular table sugar and has no bitter aftertaste like some artificial sweeteners. Agave’s mild taste is also good for those who don’t care for the taste of honey.


Is honey a healthy sweetener? When taken in moderation, yes. Honey will provide any food or drink with a tasty boost and it can also help to strengthen your immune system.

Used sparingly, honey is an excellent choice because it’s a natural food that, while not calorie-free, offers trace amounts of vitamins and minerals in addition to its role as a sweetener.


Stevia is healthy for many reasons. One of the most overlooked is that it can help to moderate your blood sugar levels throughout the day.

Considered by some to be the best of the zero calorie options, stevia is derived from the stevia plant. Refined stevia, processed and sold as a no-calorie sugar replacement, is still a processed food that is up to 150 times as sweet as sugar.

Organic coconut palm sugar

Coconut Palm Sugar

Organic coconut palm sugar is a final consideration. It can be used when creating sugar free drinks without artificial sweeteners and it contains plant-based compounds which help to prevent oxidative damage due to the presence of free radicals (one cause of cancer).

Used as a sweetener for thousands of years in Southeast Asia where coconut palms grow, coconut palm sugar is a natural brown sugar that is not highly processed. As a natural food, it can vary in color and taste, depending on the palm trees from which the sap was derived. Coconut palm sugar is generally sold at health food stores.

Introduce healthy sugar substitutes with your Spatz3

We can see that there is a bit more than meets the eye in terms of artificial sweeteners and weight loss. Knowing the potential dangers is the best way to make informed choices when leveraging the benefits of the Spatz3 adjustable gastric balloon. Choosing the best sweetener for weight loss is therefore much easier than you may have thought possible!

As a general rule, both while your adjustable gastric balloon is implanted and after, the more natural and less processed your choice of sweetener, the better for your overall health.

If you’d like more of this kind of health and wellness advice, visit the Spatz blog.

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