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Harvard doctor warns about 'healthy' sweeteners that harm your body the most: Look which one is best and worst for you
A Harvard-trained gut doctor has ranked ten popular sweeteners based on their impact on gut health and metabolism. High-fructose corn syrup and refined sugar are at the bottom, while chicory root syrup and dates are considered more favorable options. The doctor emphasizes choosing whole fruits over processed sweeteners for everyday sweetness.
We generally tend to think "natural sweeteners" are safe but a Harvard-trained gut doctor has busted the myth. In an official Instagram video, Dr Sethi has advised people to think that how sweeteners affect the microbiome, inflammation and digestion. Dr Sethi has ranked ten popular sweeteners according to their health impact, particularly on gut health and metabolism. Dr Sethi clarified that the the list is “his personal take, rooted in clinical experience and recent gut-health research.”
He begins by pointing out that many people assume that “natural sweetener = safe. Below is a summary of his rankings, from least to most favourable, followed by his guiding advice.
-High Fructose corn syrup: At the very bottom of the list is high Fructose corn syrup (HFCS), which according to Dr Sethi is “heavily processed, quickly absorbed, and linked to rapid weight gain, liver stress and gut dysbiosis.” It's the worst of the lot.
-Refined sugar: Next on the list is refined sugar and Dr Sethi warned that its score is very low. Rapid absorption of refined sugar spikes blood sugar, feeds less-desirable gut bacteria and offers little else beyond calories. He advised limiting it severely when regular choice is possible.
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-Artificial sweetener: Third on the list are sweeteners largely based on artificial additives, such as many forms of Artificial Sweetener (like sucralose or aspartame). The Harvard doctor cautioned: “artificial” should never be assumed “healthy.” While better than HFCS and white sugar in some ways, he says “artificial” should never be assumed “healthy”.
-Brown Sugar: Dr Sethi ranks brown sugar slightly better than those three. But its ranking is still low overall. Though marketed as "better", brown sugar remains largely sucrose and has significant impacts on blood sugar and gut health.
-Coconut sugar: Higher up the scale is Coconut Sugar which “retains trace minerals and has a lower glycemic index than white sugar.” Nevertheless, Dr Sethi emphasises that even this is not harmless.
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Mid-level sweeteners
-Stevia: Next is Stevia, a plant-derived, calorie-free sweetener. The Harvard-trained gut doctor says it is “better,” but warns that “not all stevia products are pure (often mixed with fillers or other sweeteners); long-term gut-microbiome data remains limited.” -Monk fruit extract: Moving further up, the Harvard doctor points to Monk Fruit extract, which offers low glycaemic load and minimal evidence of harmful gut-microbiome disruption. This sweetener is described as a “viable ‘better' option when sweetness is needed.”
-Raw honey: Then comes raw honey. Dr Sethi calls it “a strong vote for being a minimally processed sweetener with antimicrobial properties and some prebiotic potential.” He adds that “unprocessed, locally-sourced honey tends to deliver more benefit.”
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-Dates: Even better in his view are Dates (whole fruits). Because they include fibre, micronutrients and more complex sugars, they “lead to slower absorption and better gut-health signals.” Using dates “to sweeten dishes (rather than adding isolated sugar) becomes a smart habit shift.”
At the top of his ranking sits Chicory Root Syrup. He says this sweetener “offers inulin (a fibre and prebiotic), minimal rapid-sugar impact and positive signals for gut microbiome support.”
Dr Sethi's simple verdict is “for everyday dash of sweet, pick a fruit over a dessert.” He also provides a standard disclaimer: this article “does not constitute medical or dietary advice. Individual health-conditions vary and any change to diet should be discussed with a qualified healthcare professional. Dr Sethi suggests frequent use of highly processed sweeteners like HFCS or refined white sugar may pose greater risks for liver stress, weight gain and gut-health disturbances.
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Source: EconomicTimes
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