Week 9 Roundup

Sucralose, stevia, sugar, and more, plus a high protein mac n cheese recipe that will leave you speechless.

Sugar Substitutes

Artificial sweeteners are everywhere these days—your coffee, your favorite “zero-calorie” soda, even that protein bar you swear by. They’ve become the go-to sugar swap for anyone trying to cut calories, manage blood sugar, or just avoid the dreaded sugar crash. Options like aspartame, sucralose, and stevia promise all the sweetness without the guilt, and for the most part, they deliver. For people with diabetes, they’re a game-changer since they don’t spike blood sugar levels. And let’s face it, they make dieting a little more bearable. But not all sweeteners are created equal. Stevia, for example, gets bonus points for being plant-based and “natural,” while synthetic options like aspartame often get a bad rap. That said, even stevia isn’t perfect—too much of it can mess with your stomach. So, while artificial sweeteners can be helpful they aren’t the miracle substances we all once thought.

We’ve all heard how sugar is the enemy, but even artificial sweeteners are no stranger to controversy. Just recently, in 2023, the World Health Organization (WHO) labeled aspartame as “possibly carcinogenic.” While it doesn’t mean it will cause cancer, it’s enough to make people give their diet soda a second glance. On top of that, some studies suggest these sweeteners might mess with your gut health or even your metabolism over time. Critics argue that the risks are overblown, especially if you’re not chugging gallons of artificially sweetened drinks every day. If you’re looking for a safer bet, natural options like stevia or monk fruit extract are usually the way to go—they’re less processed and come from plants, which feels like a win. At the end of the day, the key is moderation. Artificial sweeteners can be a helpful tool, but overdoing it might derail your health journey.

Recipe of the Week

High Protein Mac N Cheese

• 1 box of protein pasta (I used Red Lentil Barilla Rotini)

• 1 tub of non fat cottage cheese (I used Good Culture)

• 1 7oz bag of reduced fat mozzarella

• 1 7oz bag of reduced fat cheddar cheese

• 2 tbsp of 2% milk

• 2 tbsp of pasta water

• 1 tbsp of cornstarch

• 1 tsp of garlic powder

• 1 tsp of onion powder

• 1 tsp of paprika

• ½ cup of panko bread crumbs

• Dried parsley for topping

• Salt and pepper to taste

In a blender combine cottage cheese with milk and seasonings. Cook pasta until al dente. Whisk together cornstarch and pasta water. In a saucepan, combine cottage cheese mixture with cornstarch mixture and cook while stirring over medium heat until the sauce is smooth and thickened. In a large bowl, mix together cooked pasta, sauce, and 2 ¼ cups of shredded cheese. Pour into a greased baking dish and top with the remainder of the shredded cheese and panko crumbs. Bake at 350 degrees for 20-30 minutes or until bubbly. Top with dried parsley.

Notable & Newsworthy

• Keurig Dr Pepper has acquired Dyla Brands, a manufacturer of drink mixes, for $98M

• GoodPop and Smart Sweets launched a mini sour pop summer collab

• Founder Ty Haney returns to Outdoor Voices to lead product, brand, and creative after being ousted in 2020

• High-quality affordable apparel brand raises $200M in funding at a $4.5B valuation

• SKIMS steps into beauty with the launch of an overnight seamless facewrap designed to reduce skin sagging

• Nara Organics, a clean infant formula brand, officially launches after raising $32M in funding