Choosing the right sweetener matters more than ever. In July 2023, the World Health Organization’s cancer research agency (IARC) classified aspartame as a possible carcinogen. Dr. Terry Shintani, MD, a Harvard-trained physician and nutritionist, shares why he avoids chemical sweeteners altogether and which natural alternatives he recommends instead.
“I don’t like chemical sweeteners because they’re unnatural and ultimately tend to have side effects,” Dr. Shintani explains. “I prefer natural alternatives.”
1. Stevia
Stevia is a natural glycoside that comes from a Paraguayan herb, Stevia rebaudiana.
2. Monk Fruit
Monk fruit has long been used in Chinese medicine. Like stevia, it’s a natural glycoside — both have almost no calories and few side effects.
3. Yacon Syrup
Yacon syrup comes from the root of the yacon plant. Its sweetness comes from fructooligosaccharides, and it has about 20 calories per tablespoon, compared to roughly 54 calories for maple syrup.
The takeaway
To get healthy now, consider swapping chemical sweeteners for these natural alternatives. For more tips on healthy eating, get Dr. Shintani’s free eBook, Health Secrets, at peacediet.org.
Sources: IARC/WHO aspartame classification, July 2023; Yacon syrup nutrition facts, Cleveland Clinic/USDA; NLM Native Voices