Sugar is common in our diets but it is now a fact that it leads to many health issues. People are searching for alternatives to sugar. Completely removing sugar from one’s diet is almost impossible. One such alternative is sweeteners but there are still speculations about the benefits of sugar.
To help you decide whether you need sweeteners to achieve your health goals, here are researched-backed pros and cons of sweeteners. Information about various types of sweeteners is also given.
Why Sugar is Bad?
Sugar is found in natural foods like fruits, vegetables, and dairy as carbohydrates. This sugar isn’t that bad, the real culprit is the added refined sugar. Sugar in the form of carbs is required by our body for energy. Here are some downsides of too much-added sugar in diet.
1. Obesity
A Harvard School of Public Health study found that consumption of sugar drinks results in a 60% higher risk of obesity. Added sugar is linked to weight gain. Sugary snacks and drinks have more calories but don’t provide that much nutrition which leads to weight gain.
2. Heart Disease
Sugar leads to high blood pressure and fat accumulation around organs. This further leads to chronic heart diseases. JAMA Internal Medicine conducted a study and found that those who consume too many calories from refined sugar have forty percent more chances of heart disease.
3. Diabetes
A study in Diabetes care suggests that every 150 calories from added sugar leads to diabetes. The first sign of too much sugar in the blood is insulin resistance. This can further develop into Type 2 diabetes.
4. Dental Issues
Added sugar is the fuel for bad bacteria in the mouth. This leads to cavities and tooth decay.
5. Skin Issues
Sugar leads to skin issues and aging. It damages the elastin and collagen in our skin. These proteins are needed to keep skin fresh and young.
Read More: Rise of Sugar-Free Diets in Modern Nutrition
What are Sweeteners?
Sweeteners are used to add a sweet taste to foods without getting all those extra calories. This way, you can avoid the bad effects of sugar. There are two main categories of sweeteners. More details about types of sweeteners with examples are given below.
1. Artificial Sweeteners
As the name tells, artificial sweeteners are made in labs. They provide sweetness without calories. You only need a small quantity of artificial sweeteners to achieve the taste because they are sweeter compared to sugar. Here are some common artificial sweeteners.
- Sucralose – Due to its heat-stable properties, sucralose is used in cooking and baking.
- Saccharin – Saccharin is used in tabletop sweeteners and beverages.
- Aspartame – Aspartame is mostly found in sugar-free foods and diet cold drinks.
2. Natural Sweeteners
Natural sweeteners are mostly plant-based. They provide sweetness with fewer calories. Some common natural sweeteners are given below.
- Stevia – This natural sweetener is extracted from the leaves of a plant. It doesn’t have any calories.
- Monk Fruit – This sweetener comes from a small Asian fruit. It doesn’t have any calories and doesn’t raise the blood sugar. A small fruit from Asia is used to make zero-calorie sweeteners.
- Erythritol – It is a sugar alcohol but it has fewer calories. It is the main ingredient of many low-calorie products.
Sweeteners – Advantages and Disadvantages
It is time to answer the big question of whether sweeteners are beneficial or not. The answer to this question isn’t simple. Sweeteners have their advantages and disadvantages.
Advantages of Sweeteners
- Less Calories – Sweeteners have fewer calories and even zero calories in some cases. This makes them great for managing weight.
- Diabetes Control – Sweeteners and natural sweeteners especially don’t cause a spike in blood sugar levels. So, diabetic people can also use them. A study suggests that switching to sweeteners can reduce blood sugar levels.
- Less Risk of Dental Problems – Sweeteners also help you avoid dental problems because they don’t increase bad bacteria in the mouth. Some sweeteners like xylitol can reduce the growth of harmful bacteria.
- Avoid Obesity – Sweeteners can help with weight loss by reducing calorie intake.
Disadvantages of Sweeteners
More research is required on the disadvantages of sweeteners but a study in JAMA found that using large quantities of sugar for a long time can lead to certain cancers.
- Gut Health – Aspartame and Sucralose can change the bacteria in the gut which leads to digestive issues. Sweeteners can lead to glucose tolerance issues.
- More cravings – Sweeteners can lead to cravings for more sugar.
- Weight Gain – Sweeteners can change how your body uses calories and lead to weight gain.
Natural Vs Artificial Sweeteners – Which Are Better?
Both natural and artificial sweeteners have their pros and cons. So, the right choice depends on individual needs and choices. Mostly, natural sweeteners are better compared to artificial sweeteners any day because they are natural. Natural sweeteners have fewer calories but you should still consume them less. Natural Sweeteners are better for diabetes because their glycemic load is almost zero. You should consider sweeteners from monk fruit and stevia for diabetes. Just like anything else, sweeteners should also be consumed in moderation even if they are made from natural ingredients.
Conclusion
So, are sweeteners less harmful than sugar? Well, it depends on the type of sweetener, your lifestyle, and overall health. If you have diabetes, too much sweeteners can lead to health issues. On the other hand, someone who is healthy can use sweeteners as an alternative to sugar for sweetness. Sweeteners can also lead to gut issues if you take too much of them. If you are already on a sugar-free diet, we suggest that you avoid sweeteners because they can lead to cravings for sweet foods. Instead of using sweeteners, you can use grains, vegetables, and whole fruits in your diet. These foods will provide your body with much-needed sugars without giving a sugar spike. Whole foods contain fibers, minerals, and vitamins along with sugars. This makes it hard for our bodies to digest them.