“Sugar-free”, “reduced-sugar”, “light”, “no sugar added” – you may have seen these food claims on lightened up versions of some of your favorite sweets and snacks, but how do food companies create products that taste good without adding sugar and extra calories? The answer is artificial sweeteners. So how do artificial sweeteners compare to the real deal (refined sugar) and are they the healthier option or should you just enjoy the real treat? In this article, I breakdown the difference between real sugar and artificial sweeteners from a Registered Dietitian’s perspective and how to make the best choice for your goals.
What are Natural Sugars?
There are naturally occurring sugars found in foods like fruit and dairy, and then there are refined sugars such as granulated white sugar, brown sugar, and honey (among others). For the sake of this article we’re referring to “natural sugars” as these simple sugars that are added to foods (granulated sugar, brown sugar, etc.). Sugar is a carbohydrate and is typically found in baked goods, sugar-sweetened beverages, candy, and other processed foods such as cookies, sweetened yogurt, and ice cream.
When you consume refined sugars, your blood sugar (also referred to as blood glucose) rises and then your pancreas releases insulin to bring that sugar into cells to be used for energy or stored as glycogen. Although enjoying a sweet treat in moderation can be part of a healthy diet, consuming refined sugar in excess can have a negative impact on your health and put you at risk for developing diabetes, obesity, heart disease, inflammation, and even cognitive decline. Sugar also releases dopamine in the brain and can have an addictive effect, which explains why you may crave another cookie after you eat one or two.
When reading a nutrition label, you will see “added sugars” listed under “total sugars” (listed under “carbohydrates”) and this will tell you if refined sugar has been added to that food. You can also look to see if sugar is listed in the ingredients, which will tell you that sugar has been added to that product.
You may think you’re in the clear if you don’t read the word “sugar” in the ingredients list, but it’s important to know that “sugar” can be listed under many different names, such as, sugar, high fructose corn syrup, agave nectar, brown sugar, coconut sugar, honey, invert sugar, maple syrup, molasses, brown rice syrup, dextrose, or maltodextrin. These are just a few of the different types of sugar you may find added to processed sweets, but here is a full list of common types of added sugars.
What are Artificial Sweeteners?
Artificial sweeteners, also referred to as sugar substitutes, taste sweet, or sometimes even sweeter than real sugar, but have fewer calories than sugar or no calories at all. Typically, you’ll find artificial sweeteners in processed foods labeled “sugar-free”, such as diet soda, sugar-free candy or baked goods, light yogurt, protein powders and protein bars, as well as “sugar-free” condiments. These sugar substitutes add a sweet flavor to foods without adding any extra sugar or calories. Most foods that contain artificial sweeteners will have a claim on the label listed as “sugar-free”, “reduced-sugar”, or “lite”, but to really know what ingredients are in your food, you’ll need to scan the ingredient list.
What are the Different Types of Artificial Sweeteners?
Here are some types of artificial sweeteners that you may see listed in the ingredients: Acesulfame potassium (Ace-K), sucralose (Splenda), aspartame (Nutrasweet or Equal), Saccharin (Sweet and Low), Neotame, and Advantame. And then there are sugar alcohols, which are not as sweet as sugar, and are listed under these names: Erythritol, Isomalt, Lactitol, Malititol, Sorbitol, and Xylitol. And lastly, there are novel sweeteners, which are derived from natural sources. These include Allulose, Monk Fruit, Stevia, and Tagatose.
Artificial sweeteners are essentially exogenous chemicals used to sweeten food and beverages, but since your body can’t break them down, they don’t provide any calories. With no (or very little) calories and no added sugar, they must be healthy right? Before you swap all of your favorite sweets for their “sugar-free” version, read on to understand the pros and cons to help you make the right decision for your goals.
Pros and Cons of Artificial Sweeteners
Many people who are trying to limit sugar or lose weight will swap their sugar-sweetened foods for “diet” or “reduced-sugar” varieties, which contain the artificial sweeteners listed above. The benefit to consuming the lightened up version of a typical sugar-heavy food is that you’ll consume fewer calories and also avoid a blood sugar spike, since these foods may contain little to no added sugar. This sounds great, but before you reach for the “sugar-free” versions of sweets you should understand some of the risks. Artificial sweeteners have come under fire for years as they have been linked to many health concerns and some may even be considered carcinogenic.
Aspartame, which is found in diet coke and other sugar-free foods, was recently listed by the International Agency for Research on Cancer (IARC) as possibly carcinogenic to humans. Saccharin is the oldest artificial sweetener, first discovered by accident in 1879. Saccharin can be found in certain diet sodas, sugar-free jellies, and some fruit juices. Its safety has been under fire for a long time and it may even disrupt the gut microbiome, among other health concerns.
Artificial sweeteners may alter gut bacteria and therefore negatively impact gut health. Poor gut health has been linked to digestive issues such as inflammatory bowel disease (IBD), autoimmune disorders such as thyroid issues and rheumatoid arthritis, mental health disorders such as anxiety and depression, among other health issues including allergies, asthma, and some cancers.
Pros and Cons of Real Sugar
Real sugar, such as cane sugar, honey, and molasses, come from natural sources (compared to the synthetically-derived artificial sweeteners). However, when consumed in excess they can pose many health risks including weight gain, obesity, diabetes, inflammation, and heart disease.
Sugar also has an addictive effect on the brain as it stimulates the release of dopamine when consumed. Sweet treats are typically a part of many fond memories, like apple pie at thanksgiving or grandmas homemade chocolate chip cookies, and are also shared during joyful social events such as cake at a birthday party or Christmas cookies at a holiday gathering. Enjoying sweet treats in moderation as part of an overall healthy diet doesn’t seem to be harmful, however, we should limit the added sugars we consume. Men should consume no more than 9 teaspoons (36g) of added sugar per day, and women should consume no more than 6 teaspoons (25g) per day.
Although artificial sweeteners can help you consume fewer calories and added sugar, their safety is not fully clear. As a Registered Dietitian, I always encourage my clients to try and consume naturally occurring sugars from fruits and dairy along with other whole foods and enjoy those sweet treats in moderation, and try to limit added sugar.