Sugar in any form can raise your triglycerides, a type of fat that increases your risk for strokes and heart attacks. As far as the health of your arteries is concerned, it doesn’t matter whether you add table sugar to your coffee, put honey on your tea or pour syrup on your pancakes – eat too much of any type of sugar and your triglycerides will rise. But one natural sweetener, stevia, will not elevate your triglycerides.
Stevia
Stevia, derived from a plant native to South America, contains no carbohydrates – and no calories -- so it will not elevate your triglycerides. In 2008, the United States Food and Drug Administration ruled that stevia was “generally recognized as safe,” and permitted the inclusion of stevia in soft drinks and foods. You can also purchase stevia in packet form, just as you might purchase artificial sweeteners. If you adjust to the taste of stevia – much sweeter than sugar and with a taste similar to licorice – you could substitute stevia for some of the sugar in your diet.
Added Sugars
You can include other natural sweeteners in a triglyceride-conscious diet if you moderate your intake. To keep your triglycerides at healthy levels -- 150 mg/dl or less – consume no more than 100 to 200 calories a day from added sugars. Two tablespoons of honey contain 128 calories. Two tablespoons of molasses provides 116 calories and 2 tbsp. of maple syrup contains 104 calories. Most natural sweeteners contain more calories than table sugar, which provides 96 calories per 2 tbsp.
Fructose
Fruit sugar in moderate amounts will not affect your triglycerides very much. The American Heart Association recommends you limit fructose to 50 g to 100 g a day. You could eat nine apples a day without exceeding AHA guidelines. Eat small amounts of dried fruit and extra-sweet fruit such as pineapple and watermelon if you want to avoid raising your triglycerides. Also, the calories in high-fructose corn syrup, used to sweeten soft drinks, add up quickly. A 12-oz. can of ginger ale, for example, contains 124 calories.
Considerations
Sweeteners, natural or processed, can raise your triglycerides. It’s important to keep track of the amount of sugar you eat daily from all foods and beverages. But your triglycerides also respond to other items in your diet, including trans fat, saturated fat and alcohol. To maintain – or attain – healthy triglyceride levels, substitute fish and beans for some of the red meat in your diet, avoid deep-fried food and drink no more than one or two alcoholic beverages daily. It also helps to become more active. Include at least 150 minutes of moderate exercise in your weekly plan.
References
- Cleveland Clinic: What You Need to Know About Triglycerides
- "Circulation"; Triglycerides and Cardiovascular Disease A Scientific Statement From the American Heart Association; Michael Miller, et al.; April 18, 2011
- Brigham and Women's Hospital; Stevia -- the Zero-Calorie, All-Natural Sweetener; Jenna B. Damareck; Jan.1, 2011
- United States Department of Agriculture Nutrient Database
