Introduction
Sugar substitutes are becoming more and more common in our lives such as sugar-free beverages, low-guar cakes, and ice creams. They promise the same sweet taste as regular sugar, but contain almost no calories, so that people who love sweetness and are afraid of fat rush toward it. However, can sugar substitutes allow us to enjoy the sweet without the burn? Are sugar substitutes better than sugar?
Sugar is not always bad for us
Sugar, as a type of carbohydrate, is an important source of energy for our bodies. Natural sugars in fruits, vegetables, honey, and maple syrup also contain fibre, vitamins, and minerals that are beneficial to our bodies. When consumed wisely, they are not only harmless but are an important part of a healthy diet.
The real health threat comes from the added sugar hidden in processed foods such as breads, candies, sugary drinks, and flavored foods. Consuming excessive added sugars dramatically spikes blood glucose levels and is closely linked to chronic diseases such as obesity, type 2 diabetes, and cardiovascular disease.
It’s not just a matter of eating more; it’s a more serious issue that makes you crave high-calorie and high-sugar-carbohydrate food even more. The relationship between sleep and food is mutual. The more calorie-dense and high-sugar-carbohydrate foods you consume can also lead to a decrease in the quality and duration of sleep.
Sugar substitutes
Manufacturers now swap added sugars for substitutes that keep the sweetness without calories or blood-sugar spikes. Sugar substitutes fall into three groups: artificial sweeteners, sugar alcohols, and novel sweeteners
- Artificial Sweeteners: These artificial sweeteners are generated from chemicals. They don’t contain any calories, but tend to be much sweeter than table sugar, 200-700 times sweeter. People commonly use artificial sweeteners as sugar substitutes in baking and cooking, and you can often find them in restaurants and coffee shops. Artificial sweeteners approved for use as food additives by the FDA are Aspartame, Acesulfame potassium (Ace-K), Sucralose, Neotame, Advantame, and Saccharin.
- Sugar alcohols occur naturally in small amounts in fruit and vegetables, and our bodies also produce trace levels. Food makers usually create them in the lab and add them to “diabetic-friendly” or “keto-friendly” products. Although sugar alcohols supply fewer calories and less sweetness than artificial sweeteners, nutrition labels still list them. Common examples include erythritol, isomalt, lactitol, maltitol, sorbitol, mannitol, and xylitol.
- Novel Sweeteners: Novel sweeteners are relatively new types of sugar substitutes. Novel sweeteners are derived from natural sources such as plants or fruits. They have some of the benefits of natural sugar, such as fruit and honey. Novel sweeteners are calorie-free and do not cause blood sugar spikes. Novel sweeteners are less processed and taste extremely close to regular sugar. They are Allulose, Monk fruit, Stevia, and Tagatose.
Side Effects of Sugar Substitutes
Sugar substitutes have almost zero calories but provide a higher level of sweetness than table sugar. It allows us to reduce calorie intake without restricting sugar intake. Sugar substitutes seem to be a perfect choice. But it has some side effects and potential risks that we are unaware of.
Craving more high-intense sweet foods and drinks: When we drink a bottle of Diet Coke, we subconsciously tell ourselves that we are not consuming any calories, and thus are content to consume more other high-calorie foods to fill in the calorie deficit. Thus, the effect of the sugar substitute is lost. Because sugar substitutes are much sweeter than table sugar, this gradually weakens our perception of sweetness. Some foods that others feel are sweet may not feel as sweet to people who consume sugar substitutes over a long time. As a result, they gradually crave more high-intensity sweet foods and drinks and avoid healthy, filling, and nutritious foods.
Potential Risks of Sugar Substitutes
Sugar substitutes are more addictive than regular sugar: they stimulate the nervous system and release dopamine, which gives us pleasure. Just like smoking and drug abuse, it releases dopamine and can lead to addiction. Sugar makes our blood sugar spike like a roller coaster and then fall even below normal levels, which makes us crave sweet foods even more. And sugar substitutes are 200-700 times sweeter than regular sugar. Sugar substitutes stimulate the nervous system more strongly. Because sugar substitutes have no calories, people will crave more without the burden, making them more addicted to sweetness.
Long-term use may increase the risk of disease: Although sugar substitutes will not cause blood sugar to rise in the short term, long-term use of sugar substitutes may cause blood sugar to rise. In an experiment on mice, researchers gave mice artificial sweeteners for 11 weeks. It was found that the intestinal flora of mice changed negatively, thereby increasing blood sugar levels. Sugar substitutes increase the risk of type 2 diabetes, cardiovascular disease, and death. We should consume sugar substitutes in moderation and not overdo it.
Conclusion
Whether it is regular sugar or sugar substitutes, we need to minimize our sugar intake. The American Heart Association recommends that men consume no more than 36 grams of added sugar per day, and women consume no more than 25 grams. It is important to check food labels. Many processed foods, such as cookies, cakes, and various sauces, contain a lot of added sugar. Foods that claim to be sugar-free or low in calories are not exactly sugar-free. These often contain sugar substitutes such as aspartame, sucralose, or stevia. We should choose less processed foods as much as possible. It’s ok to consume added sugar and sugar substitutes in moderation, but it’s recommended to choose more natural sugars with more nutrition, such as fruits, honey, or maple syrup.