Introduction

Nowadays it is a norm to take protein shakes for the explicit goal of increasing protein intake not to mention recovery and muscle building. Regarding the main product, protein has the highest demand; however, some supplementary added sugars are also incorporated into the shakes for taste improvement. In this regard, you can decide to use natural or artificial sweeteners that exist for you when preparing your shakes.

However, for those who would like to find out what particular kind of sweetener can be beneficial for them, it will be useful to familiarise themselves with the distinctions between sweeteners. These are Sucralose, Aspartame, Stevia, Acesulfame potassium, Honey, Maple syrup, Fructose, Galactose and Lactose among others.

Natural Sweetener Options

Natural sweeteners are made from plant sources, and they do not need to be refined most of the time. They are generally not very rich in calories or may contain almost negligible amounts of calories. Some popular natural sugar substitute options include:

Stevia Leaf Extract

It is one of the molecules that naturally exists in the leaves of the stevia plant. It’s calorie-free and has a glycemic index of zero, and it is a good option for diabetic patients who wish to lose weight or reduce their consumption of foods which have high glycemic index. Stevia is not only absorbed slowly and broken down slowly, but it releases the sweetness slowly and steadily, and thus its effect on the sweet-tasting buds in the mouth is slow and long-lasting as compared to sugar or artificial sweeteners. It is heat-stable to put in hot and cold beverages without the tendency to dissolve. Pure stevia extract is almost devoid of the bitter note however; the cheap products containing additives have a slight bitterness.

Monk Fruit Extract

Luo han guo is a small melon native to China called monk fruit and contains a lot of sugar. It has zero calories and carbohydrates while being a rich source of antioxidants and phytonutrients. One of its properties is that it is over 200 times sweeter than sugar – this makes it unique. Monk fruit also has a delayed freshness and slow release of its sweetening properties, just like stevia. It also has a sustained sweet taste, and there is no bitter taste that remains on the tongue, as is the case with other normal sugars. The cons are that monk fruit is relatively costly as compared to other sweeteners because the process of extracting the sweet compounds is complicated.

Date Paste

Date paste is prepared from a purée of dates. These are dried fruits that are obtained from date palm trees. Thus, it differs from stevia and monk fruit in that it has a small amount of calories and carbohydrates. However, it contains low GI, and the fibre component slows the rate of sugar assimilation in the body. The paste prepared from them has a texture and taste similar to caramel; thus, it can be used as a natural sweetener in smoothies and thick shakes.

Artificial Sweetener Options

Artificial sweeteners provide a high-sweetening power without calories/calorie content or carbohydrates. Some common artificial sweeteners used in protein powders include:

Sucralose

Sucralose, which is branded ‘Splenda’, is an artificial sweetener that is produced from sugar through a chemical process. They range from being 600 times sweeter than sugar and having no calorie value since the human body cannot digest and metabolise it. It is also highly heat stable and therefore holds well in products such as cakes and hot drinks. A potential negative aspect that can also be associated with sucralose is that some studies claim that it affects the balance of good bacteria in the gut. The FDA considers it safe to consume in normal quantities; however, due to its effect on gut health, moderation is advised.

Acesulfame Potassium or Ace-K

Ace-K is an extremely low-calorie substance that is a non-sugar sweetener about 200 times sweeter than sugar. Research indicates that animals set high levels of safety concerning cancer danger and other unbeneficial impacts. Nonetheless, more research is required to understand the possible effects on humans and their sustainability over the longer term. Ace-K is usually blended with other high-intensity sweeteners to enhance its flavour characteristics. It exhibits good stability for baking, and it is quite common in protein bars and powders.

Advantame

Advantame is A new artificial sweetener produced from aspartame. However, it is 20,000 times sweeter than aspartame; thus, small amounts of it have a sweet taste. It’s heat-stable, shelf-stable and PKU-safe, so you can trust that it’s good to snack on or use in recipes. Although the FDA has approved it as safe for consumption, it is suggested that more research is conducted on it, as it is not as widely used as other sweeteners.

Which is Better: Which is worse for you, Natural or Artificial Sweeteners?

As with any other ingredient, it is crucial to select a sweetener depending on several factors, including its taste, cost, convenience of use and impact on the health of the drinker.

Both stevia and monk fruit sweeteners are considered natural, being derived from plants and free from any effect on insulin. However, some people do not like to use it as they consider the taste of stevia to be bad afterwards. However, the total expense is relatively high since monk fruit is relatively costly. These natural non-sugar sweeteners may not dissolve or blend with the shakes as efficiently as the synthetic sweeteners do too.

Aspartame has flavour enhancers that make it more ultra-sweet and soluble. Nevertheless, there are still some concerns that have not been agreed by many people concerning its effect on people’s health and the changes it has on gut health. Besides, instant artificial drinks should be consumed in moderate amounts, as the doctors recommend.

If you want to make the mixture sweeter, try mixing a little natural sweetener such as stevia with an artificial sweetener such as sucralose to try and enhance the taste. But simply try to remember that incorporating many various types of sweeteners can occasionally have a reverse effect.

Conclusion

Being acquainted with the available options, one can find the most suitable protein shake sweetener that will appeal to the taste buds and align with the nutritional goals, whether stevia, monk fruit or sucralose. Reducing total sweetener consumption while working on weight management and other wholesome foods is helpful in achieving fitness goals. Read labels to identify which sweeteners are added and consider using a lesser proportion of natural sweeteners accompanied by artificial ones in a bid to achieve the best taste.

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FAQs

1. Do most protein powders contain artificial sweeteners?

Most protein powders add sucralose, Ace-K otherwise known as acesulfame potassium or advantage to enhance the taste and eliminate calories or carbohydrates on the same. Some brands use stevia or other natural sweeteners while some use artificial sweeteners like aspartame and saccharin, among others. When doing this, it is important to check the ingredients section to see which sweeteners are used.

2. Which is better for consumption, stevia or monk fruit?

Stevia is a natural plant derived from the leaves of the stevia plant while monk fruit is an extract of a fruit native to Southeast Asia. Actually, monk fruit is sweeter than regular sugar, so you need its portions to be smaller. The natural sweetener is also known to leave a bitter taste in the mouth after swallowing. It is costlier than sugar and also has been found to dissolve slowly in water. People can choose between stevia and monk fruit based on their taste buds and their preferences.

3. Is sucralose safe?

As long as a person does not have any health condition that contraindicates the ingestion of sucralose, the substance is unlikely to cause any harm. In this regard, some concerns exist because the experimental studies have shown that sucralose alters the balance of healthy gut bacteria while the studies conducted on humans have not revealed severe effects of this substance at the concentrations commonly used in food products. It can be noted that those with gastrointestinal problems should also be careful when taking the drug.

4. Does the addition of sweeteners to the diet have any impact on the deposition of muscle mass?

First of all, it is necessary to state that consuming artificial sweeteners does not have a negative influence on muscle building or protein synthesis. However, studies suggest that artificial sweeteners adversely affect gut health and metabolism when used as a regular source of sweetness in large amounts, thus, contributing to the derailment of fitness goals, though not directly. Discuss with your doctor and follow consumption limits of intake levels as part of an overall healthy diet to avoid problems.

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