​Popular sugar substitute linked to increased risk of heart attacks and strokes: 5 natural sweeteners to choose for a healthy heart​ - The Times of India

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What about honey and maple syrup?

Sure, they’re “natural,” but both still count as added sugars. The American Heart Association reminds people that honey, maple syrup, and even agave nectar will spike your blood sugar, and overdoing any of them adds to your risk.

In reality, the message is about looking at the big picture. Instead of obsessing over which single sweetener to use, focus on keeping all added sugars, whether disguised as “natural” or “sugar-free,” to a minimum. The rest? Build your meals around fruits, vegetables, whole grains, and real, unprocessed foods. Your heart will thank you in the long run.

Unsweetened applesauce is another smart swap in baking. It delivers natural sweetness, moisture, and some nutrition, especially if you use it to replace part of the sugar in muffins, cakes, or homemade snacks. For some recipes, mashed banana or berries can play the same role.

Monk fruit extract is another sugar-free option, made naturally and generally considered safe by both the FDA and the American Heart Association. Just don’t use it as an excuse to eat nothing but desserts; moderation still matters.

Stevia, drawn from the leaves of the Stevia rebaudiana plant, sweetens things up without adding calories or much bulk. It’s approved as safe by the FDA, though the World Health Organization recommends not relying on non-sugar sweeteners (including stevia) as a stand-alone weight loss solution.

Dates or date paste have become popular among people who bake at home or whip up smoothies and energy bars. They aren’t “sugar-free,” as the natural sugar in dates still counts. But they offer a bit of fiber and some nutrients, making them a better choice than pouring in white sugar.

Whole fruit is nature’s candy. Apples, oranges, berries — whatever you like, you’ll get vitamins, minerals, fiber and antioxidants, all bundled with their own naturally occurring sugars. Unlike free sugars dumped into processed foods, the sugar in whole fruit comes with plenty of benefits that the body knows how to handle.

What the new study on xylitol uncovered

The researchers followed more than 17,700 people in both Canada and the UK. They discovered that people with the highest blood levels of xylitol faced a 57% higher risk of having a major heart problem or dying from cardiovascular disease within six years, compared to those with the lowest levels. A separate look, tracking people for nearly 30 years, still showed an 18% higher risk.

Even more telling, when scientists tested how xylitol affects the body, it seemed to push platelets, the cells that help blood clot, toward sticking together more easily. That’s bad news because clots can block blood flow to your heart or brain.

Scientists say they need more research before making sweeping changes to dietary guidelines. And it’s important to note: xylitol does turn up in small amounts in fruits and veggies, but the levels in processed foods are often much, much higher.

This isn’t the first sugar substitute to raise red flags. In 2023, research linked erythritol, another sugar alcohol, to higher heart and stroke risks too. While none of these studies are airtight proof of harm, the trend feels unsettling.

So what are safer ways to satisfy your craving for sweetness?

Don’t just swap sugar for any lab-made alternative. The safest bet is to gradually train your taste buds to need less sweetness. Still, some whole-food options stand out, such as:

5 natural sweeteners to choose for a healthy heart