It's the start of a new year, which means new resolutions for many people. If your goals include eating healthier, then perhaps you're taking a serious look at how much your sugar intake is each day and figuring out how to cut back on it. Maybe you've decided to replace some of your favorite snacks or drinks with sugar-free or diet versions. Whatever your approach, it's important to stay informed.
There's a lot of buzz about health concerns in regards to sugar and artificial sweeteners, and which is better for you. We've put together this list of pros and cons to help you make more informed decisions, but let's first talk about what an artificial sweetener is.
In short, it's any sweetener you use instead of regular sugar. They're typically calorie-free, so many people use them as a way to reduce their sugar intake and save on calories. As noted by Harvard Health, there are five sweeteners that have been approved by the FDA:
Stevia, a low-calorie natural sweetener, has also been approved. This chart by the Mayo Clinic lists the various brands that provide artificial and natural sweeteners:
So, are they good or bad?
If sweeteners can help keep your teeth healthy, control your weight, and be a good alternative to sugar for people with diabetes, what's with all the negative buzz about them not being good for you?
The claims that artificial sweeteners cause cancer have been a hot-topic issue for a long time, and mostly began due to studies from decades ago in which saccharin caused bladder cancer in laboratory rats. But the National Cancer Institute and other health agencies have found no scientific evidence that artificial sweeteners cause cancer or health problems. Sweeteners also have to be approved by the Food and Drug Administration (FDA).
Yes...and no. As Dr. Ludwig explained, sugar in its natural form such as whole fruit "tend to be highly nutritious." Meanwhile, processed sugar consumed in large quantities can have significant health impacts: diabetes, cardiovascular disease, and other chronic diseases can become a real concern.
What it boils down to is moderation. Indulging in sweets--whether made with real sugar or artificial sweeteners--on a constant basis can certainly have negative effects. But consumed in moderation, sweet and sugary foods can always serve as a tasty treat that you can enjoy.
Artificial sweeteners are sugar substitutes that are typically calorie-free. They are used instead of regular sugar to reduce sugar intake and calories. The FDA has approved five main artificial sweeteners: saccharin, aspartame, neotame, sucralose, and acesulfame, along with the natural low-calorie sweetener stevia.
Artificial sweeteners may help promote healthier teeth by reducing sugar-related tooth decay, assist with weight loss or control by lowering calorie intake, and serve as a good sugar alternative for people with diabetes since they do not raise blood sugar levels.
Concerns include the possibility that people might compensate for lost calories by eating more unhealthy foods, changes in taste perception that could reduce enjoyment of natural foods like fruits and vegetables, and potential weight gain due to confusion between sweetness and calorie intake leading to poorer food choices.
Despite past studies in laboratory rats suggesting a link between saccharin and bladder cancer, current research and health agencies like the National Cancer Institute have found no scientific evidence that artificial sweeteners cause cancer. All sweeteners must be FDA-approved to be considered safe.
Sugar in its natural form, such as in whole fruit, is nutritious, but processed sugar consumed in large amounts can lead to health issues like diabetes and cardiovascular disease. Both sugar and artificial sweeteners should be consumed in moderation to avoid negative health effects.
Artificial sweeteners do not raise blood sugar levels, making them a suitable alternative for people with diabetes. However, it is important for individuals to consult their doctor before making changes to their sugar intake or using sugar alternatives.
Choosing between sugar and artificial sweeteners depends on personal health goals and moderation. While artificial sweeteners can reduce calorie and sugar intake, overuse may affect taste preferences and eating habits. Balanced consumption and consulting healthcare professionals are recommended.