It’s no secret that sugar is the root of all evil when it comes to your health, but are artificial sweeteners and other sugar substitutes any better? It’s a question many of us have and unfortunately, the answer isn’t a simple yes or no. The reality is, there are some pros to having artificial sweeteners but there are also some major side effects that everyone should be aware of before making the switch. In this article, we dive into the sweetness of artificial sugars to help you make the best decision for you and your overall health and wellness – and taste buds, too.
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What Are Artificial Sweeteners?
Artificial sweeteners are low-calorie (and sometimes even calorie-free) alternatives to sugar, designed to offer you a “healthier” alternative for sweetening your foods and beverages. They are several times sweeter than sugar, allowing you to use far less for the desired sweetness. As such, they’re commonly found in “sugar free” drinks, foods and baked goods, chewing gum and even toothpaste and are also sold on the shelf for people to use on their own instead of regular table sugar (sucrose).
Seems simple enough.
Unfortunately, there’s a lot of confusion surrounding artificial sugar and for a variety of reasons. For starters, many manufacturers market their sweeteners as natural, despite being process or refined. A perfect example of this is Stevia. There are also sweeteners that are claim to be natural because they’re derived from “naturally occurring substances”, such as sugar or herbs. But the reality is, the sweetener is made up of sucralose.
There’s also quite a bit of controversial information out there about artificial sweeteners. This further adds to the confusion as to whether or not they’re the healthier alternative to sugar.
Types of Artificial Sweeteners
There are only six artificial sugars that have been approved for use in the United States. While this may seem like a small number, these six sugar substitutes can be found in hundreds, if not thousands of different types of foods and beverages, including baked goods, candies, canned foods (yes, even fruits and veggies), chewing gum, dairy products, jams, jellies, powdered drink mixes, puddings, soft drinks, sport drinks and many more. They’re sometimes used in toothpastes and mouthwashes, and even in “sugar-free” pharmaceuticals, such as cough drops and vitamins.
- Aspartame: found in approximately 6,000 products, including carbonated drinks, chewing gum, candies, gelatins, powdered soft drinks, dessert mixes and fillings, yogurt, frozen desserts and even some pharmaceuticals, such as sugar-free cough drops and vitamins.
- Sucralose: a general-purpose sweetener commonly found in baked goods, chewing gum, frozen dairy desserts, beverages and gelatins.
- Neotame: a general-purpose sweetener found in beverages, baked goods, candies, chewing gum, dairy products, puddings, yogurts, frozen desserts and as a tabletop sweetener.
- Aceuifame potassium (Ace-K): commonly used in sodas, fruit juices, non-carbonated drinks, alcohol and as a tabletop sweetener.
- Saccharin: often used in chewing gum, jams, jellies, dessert toppings, salad dressings, canned fruit, candy, toothpaste, mouthwash and vitamins and other “sugar-free” pharmaceuticals.
- Advantame: made from aspartame and vanillin, this artificial sweetener is commonly found in soft drinks, chewing gum, baked goods, frostings, frozen desserts, puddings, gelatins, jams, jellies, fruit juices, toppings, syrups and processed fruits.
As you can see from this brief list of examples, artificial sweeteners are used (and often hidden) in a vast array of products. So, it’s important to always check the labels of your foods and beverages to make sure you know exactly what it is that you’re putting in your body.
Potential Dangers and Side Effects of Artificial Sweeteners
The thing that confuses so many people is that there are some benefits to having artificial sweeteners. For example, if your main goal is to lose weight, artificial sweeteners have virtually no calories. They also aren’t carbohydrates, so they don’t raise your blood sugar levels, making them ideal for people with diabetes. Artificial sweeteners are also less likely to cause tooth decay.
However, there are also several potential dangers and side effects that exist that can far outweigh the possible benefits you may receive.
Here’s a look at some unwanted side-effects that come when using artificial sweeteners:
- Can leave a gross aftertaste in your mouth.
- May increase appetite
- Can confuse the brain into still feeling hungry due to the lack of calories
- May increase sugar cravings
- Can lead to weight gain and obesity (due to the risks mentioned above)
- May increase your risk of chronic disease, including stroke, type 2 diabetes and heart disease
- Saccharin, specifically, can disrupt gut bacteria balance, which can lead to weight gain, a weakened immune system, disrupted sleep, poor blood sugar control and metabolic syndromes.
- May increase risk of cancer
- Can increase depression, especially in those with pre-existing mood conditions
- Can cause headaches
Despite these potential risks, artificial sweeteners are still considered to be generally safe as long as they’re consumed in limited quantities. So, moderation is certainly key.
Healthier Alternatives to Artificial Sweeteners
You don’t have to choose between the risks that come with traditional table sugar and the potential dangers associated with artificial sweeteners because there are many naturally sweeteners available. These are often deemed as the healthier choice because they come from natural sources. However, even natural sugars have their own risks and consuming too much of any added sugar can lead to health concerns. So again, moderation is definitely key. You will also want to ensure the product is of high-quality, as even natural sweeteners can be refined and processed.
With all of that said, here are some healthier sugar alternatives to try:
Maple Syrup
Give your taste buds a trip to Canada with 100% pure maple syrup. Not only is this natural sweetener absolutely delicious but it is also high in antioxidants and minerals, including iron, zinc, calcium, potassium, and manganese. So, the next time you’re mixing together some pancakes or waffles, skip the powdered sugar and enjoy a splash of syrup. You can also use it when baking. But remember, it’s high in calories. Fortunately, maple syrup is super sweet and a little can go a long way.
Honey
Honey isn’t only delicious, but it’s also highly nutritious, as it contains several antioxidants, minerals, and vitamins. The body also has an easier time digesting it, which helps to promote gut health – and a healthy gut leads to a plethora of additional health benefits, such as increased heart health, better brain health, improved mood, a stronger immune system and the possible prevention of some cancers and autoimmune disease. So, have more honey. Just be sure to enjoy it in moderation, as honey is high in calories and the body breaks it down to glucose and fructose, which come with some risks when consumed in excess.
Coconut Sugar
You’ve heard of coconut water but have you ever heard of coconut sugar? This natural sweetener is almost always unrefined, so all of the vitamins and minerals remain intact. Coconut sugar won’t cause a fluctuation in blood sugar either, but it is high in carbohydrates and fructose. So, just like all of the rest, enjoy this sweetener in moderation, especially if you are looking to lose weight.
Agave Nectar
A popular natural sweetener used is agave nectar. It has a long shelf life and can be used as a substitute to sugar in almost any cooking situation. It also contains several nutrients (but not as many as honey) and is packed with flavor, so you only need a little to get the sweetness you desire.
However, just like any type of sweetener, agave nectar is high in calories and contains fructose. So, it’s recommended to avoid enjoying this natural sweetener in excessive amounts, especially if you have diabetes or are hoping to lose weight.
Stevia
Unlike artificial sweeteners, Stevia is natural and made from the leaves of garden flowers. It’s a novel sweetener and intensely sweet, so you only need to use a small amount to get your desired sweetness. It contains little-to-no calories and is often recommended as the best sugar alternative for people with diabetes or who are trying to lose weight.
Xylitol
A form of sugar alcohol, xylitol is low in calories and offers up to 100% of the sweetness that you would get from typical sugar. These types of sugar alternatives don’t cause a sudden increase in blood sugar, making them an ideal option for people with diabetes. They also don’t promote tooth decay but too much can cause diarrhea and bloating. So, small quantities is always best.
Whether you’re looking to lose weight, find natural ways to manage your diabetes, want to decrease potential risks or simply want to improve your health, opting for natural sweeteners can be an excellent option. But the secret is to always opt for sweetness in moderation.
