Limit Sugar Intake Using These Substitutes

If you’re a perimenopausal woman trying to cut out sugar from your diet, you may be looking for sugar substitutes to help satisfy your sweet tooth without compromising your health. Two sugar substitutes that we recommend in our clinic are xylitol and stevia.

First, let’s talk about xylitol. This five-carbon sugar alcohol is commonly used as a sugar substitute and can be found in some fruits and vegetables, as well as in commercial products made from birch bark or corn cobs. Xylitol has a slightly sweet taste with a cooling sensation. Many studies have shown that xylitol is safe for human consumption when used in appropriate amounts, which is typically up to 90 grams per day. However, excessive consumption of xylitol can cause gastrointestinal side effects, so it’s important to use it in moderation and keep it away from pets, as it can be toxic to dogs.

Now let’s talk about stevia. This zero-calorie, plant-based sweetener is derived from the leaves of the Stevia rebaudiana plant and has gained popularity as a sugar substitute in recent years. Numerous studies have shown that stevia is safe for human consumption when used in appropriate amounts. Stevia has been found to be safe and well-tolerated in children, making it a viable alternative to sugar for children who need to limit their sugar intake. It’s important to note that some people may be allergic to stevia or may experience gastrointestinal side effects if they consume too much, so it’s important to choose high-quality stevia products that do not contain additives or fillers.

In conclusion, xylitol and stevia are two sugar substitutes that can help perimenopausal women cut out sugar without compromising their health. While both have been shown to be safe for human consumption when used in appropriate amounts, it’s important to use them in moderation and choose high-quality products to avoid potential side effects.

Numerous studies have investigated the safety of xylitol in humans, and the overall consensus is that xylitol is safe for human consumption when used in appropriate amounts. Here are some examples of research studies that have explored the safety of xylitol:

1. A review published in the journal Food and Chemical Toxicology in 2012 evaluated the safety of xylitol in humans based on available scientific data. The authors concluded that xylitol is safe for human consumption at levels up to 90 grams per day.
2. A study published in the journal Advances in Nutrition in 2016 investigated the potential health benefits and risks of xylitol. The authors concluded that xylitol is safe for human consumption and has potential health benefits, including improving dental health and reducing the risk of ear infections.
3. A randomized, double-blind, placebo-controlled study published in the Journal of the American Dental Association in 2002 found that chewing gum containing xylitol did not cause any adverse effects in human participants.
4. Another study published in the Journal of Dental Research in 2000 found that daily consumption of xylitol-containing gum for two years did not cause any harmful effects in human participants.

Numerous studies have investigated the safety of stevia in humans, and the overall consensus is that stevia is safe for human consumption when used in appropriate amounts. Here are some examples of randomized controlled trials (RCTs) that have explored the safety of stevia:

1. A randomized, double-blind, placebo-controlled study published in the journal Appetite in 2017 investigated the safety and acceptability of stevia in children. The authors concluded that stevia was safe and well-tolerated in children, and that it may be a viable alternative to sugar for children who need to limit their sugar intake.
2. Another randomized, double-blind, placebo-controlled study published in the journal Food and Chemical Toxicology in 2008 investigated the potential toxic effects of stevia in human participants. The authors concluded that stevia was safe and did not cause any adverse effects in human participants.
3. A review of the safety of stevia published in the journal Regulatory Toxicology and Pharmacology in 2008 evaluated the available scientific literature on the safety of stevia. The authors concluded that stevia is safe for human consumption when used in appropriate amounts.