Sugar Alternatives: Silent Killer or Savior?
Sugar Alternatives: Silent Killer or Savior?
If you're trying to reduce the sugar and calories in your diet, you may be turning to artificial sweeteners or other sugar substitutes. You aren't alone.
Artificial sweeteners and other sugar substitutes are found in a variety of food and beverages marketed as "sugar-free" or "diet," including soft drinks and baked goods. Just what are all these sweeteners? And what's their role in your diet?
Understanding artificial sweeteners and other sugar substitutes
Sugar substitutes are sweeteners that you use instead of regular table sugar (sucrose). Artificial sweeteners are just one type of sugar substitute. Some manufacturers call their sweeteners "natural" even though they're processed or refined.
Natural sweeteners
Natural sweeteners are sugar substitutes that are often promoted as healthier options than sugar or other sugar substitutes. But even these "natural sweeteners" often undergo processing and refining.
Natural sweeteners that the FDA recognizes as generally safe include:
- Fruit juices and nectars
- Honey
- Molasses
- Maple syrup
Artificial sweeteners
Artificial sweeteners are synthetic sugar substitutes. But they may be derived from naturally occurring substances, such as herbs or sugar itself. Artificial sweeteners can be attractive alternatives to sugar because they add virtually no calories to your diet. Also, you need only a fraction of artificial sweetener compared with the amount of sugar you would normally use for sweetness.
Uses for artificial sweeteners
Artificial sweeteners are widely used in processed foods, including:
- Soft drinks, powdered drink mixes and other beverages
- Baked goods
- Candy
- Puddings
- Canned foods
- Jams and jellies
- Dairy products
Possible health benefits of artificial sweeteners
Artificial sweeteners don't contribute to tooth decay and cavities. Artificial sweeteners may also help with:
- Weight control. Artificial sweeteners have virtually no calories. In contrast, a teaspoon of sugar has about 16 calories — so a can of sweetened cola with 10 teaspoons of added sugar has about 160 calories. If you're trying to lose weight or prevent weight gain, products sweetened with artificial sweeteners may be an attractive option, although their effectiveness for long-term weight loss isn't clear.
- Diabetes. Artificial sweeteners aren't carbohydrates. So unlike sugar, artificial sweeteners generally don't raise blood sugar levels. Ask your doctor or dietitian before using any sugar substitutes if you have diabetes.
Possible health concerns with artificial sweeteners
Artificial sweeteners have been scrutinized intensely for decades. Although there has been speculation for years, there is no scientific proof that artificial sweeteners are detrimental to your health or cause cancer. Numerous studies confirm that artificial sweeteners are generally safe in limited quantities, even for pregnant women.
Uses for natural sweeteners
Natural sweeteners have a variety of uses both at home and in processed foods. They're sometimes known as "added sugars" because they're added to foods during processing.
Possible health benefits of natural sweeteners
Natural sugar substitutes may seem healthier than sugar. But their vitamin and mineral content isn't significantly different. For example, honey and sugar are nutritionally similar, and your body processes both into glucose and fructose. It is fine to choose a natural sweetener based on how it tastes rather than on its health claims.
Possible health concerns with natural sweeteners
Natural sweeteners are generally safe. But there's no health advantage to consuming any particular type of added sugar.
Consuming too much added sugar, even natural sweeteners, can lead to health problems, such as tooth decay, weight gain, poor nutrition and increased triglycerides. Honey can contain small amounts of bacterial spores that can produce botulism toxin. Honey shouldn't be given to children younger than 1 year old.
Moderation is key
When choosing sugar substitutes, it pays to be a savvy consumer. Artificial sweeteners and sugar substitutes can help with weight management. But they aren't a magic bullet and should be used only in moderation. Food marketed as sugar-free isn't calorie-free, so it can still cause weight gain. Keep in mind that processed foods, which often contain sugar substitutes, generally don't offer the same health benefits as whole foods, such as fruits and vegetables.
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Speak to your medical professional or pharmacist for more information.
The material in this blog was sourced from: mayoclinic.org; travel.gc.ca; cdc.gov/travel. It is intended for information purposes only and should not be used in place of consultation with a healthcare professional. Participating retailers/pharmacies, vendors, and/or agencies are not responsible for errors, omissions, or inconsistencies with respect to the information contained in this flyer and do not accept liability whatsoever for reliance by the reader on the information contained herein.