Discovering Sugar Alternatives - Are They Truly Healthier?

In a world where healthy eating trends are on the rise, many people are considering the use of sugar alternatives. But are these substitutes really healthier than regular sugar? As a nutritional therapist; this question has come up often with clients, and today we will explore this subject in detail. Offering a comprehensive guide to sugar substitutes, their health benefits, and potential drawbacks.

Sugar, a type of carbohydrate, is a natural component of many foods, including fruits, vegetables, and dairy products. However, its consumption becomes problematic when it comes in the form of added sugars in processed foods. Overconsumption of added sugars has been linked to various health issues like obesity, type 2 diabetes, heart disease, and certain types of cancer.

When consumed, the body breaks down carbohydrates into glucose, which is then used as fuel for energy. Therefore, eliminating natural sources of sugar from your diet isn't a healthy choice. However, one can make informed decisions about where their food's sweetness comes from.

The main issue with sugar arises from its overconsumption, particularly in the form of added sugars. These are sugars added to foods during processing, such as in sweets, soft drinks, and even condiments like tomato sauce. Consuming too much added sugar, which offers no nutritional benefits, can lead to health problems as mentioned earlier, and also pre diabetes, metabolic syndrome, and dental issues to name a few more important points to be aware of.

Several sugar substitutes are available in the market, such as artificial sweeteners, sugar alcohols, and natural sweeteners. But are they truly healthier than regular sugar? Let's take a closer look.

Artificial sweeteners, often labelled as non-nutritive sweeteners, are created from chemicals in a laboratory. While they contain no calories or sugar, they also lack beneficial nutrients. Some examples include aspartame, sucralose, and saccharin. Despite being approved by the Food and Drug Administration (FDA) in America and being considered safe in the UK, some studies suggest potential health risks associated with their consumption, such as weight gain and cancer as according to a study published in the journal Obesity. However, more studies are needed to be able to draw an accurate conclusion.

Sugar alcohols, like erythritol and xylitol, are derived synthetically from sugars. They are used in many processed foods and are not as sweet as artificial sweeteners. While they don't spike blood sugar or insulin levels, they can cause gastrointestinal irritation in some people.

Natural sweeteners, like stevia and monk fruit, are derived from plants. They are not significant sources of calories or sugar, making them a good option for weight management. However, many product manufacturers mix these natural sweeteners with sugar alcohols, so it's important to read labels carefully.

While natural sweeteners may seem like a healthier option, it's crucial to remember that they should still be consumed in moderation. Steering away from artificial sweeteners is recommended, and instead consider using the following natural sweeteners in baking, cooking and when making a smoothie:

Xylitol, a type of sugar alcohol, is a low-calorie sweetener derived from plants. It tastes similar to sugar and doesn't spike blood sugar or insulin levels. However, excessive consumption can cause digestive distress.

Monk fruit extract is a zero-calorie, low glycemic index sweetener that is high in antioxidants and may offer potential anti-cancer effects. However, like stevia, it is often mixed with erythritol, so caution is needed when choosing its quantity and frequency of use.

Fruits, both fresh and frozen, are the best option for a healthy sweetener. They not only contain natural sugars but also provide fibre, vitamins, and antioxidants, contributing to overall health.

Both honey and maple syrup contain antioxidants and offer some health benefits. However, they are still forms of sugar and should be counted towards your daily sugar intake.

While sugar substitutes may contain more nutrients than regular sugar, frequent consumption is not advised. It's essential to practise moderation as most of these sweeteners contain other ingredients. Furthermore, cutting back on highly refined and processed foods with added sugars and artificial sweeteners is recommended.

Reducing sugar intake doesn't mean you have to go cold turkey. Here are some practical tips to help you wean slowly off added sugar:

1. Gradually decrease the sweetener in your coffee or tea.
2. Drink more water and fewer sugary drinks.
3. Dilute juices with water to reduce their sugar content.
4. Read food labels to identify hidden sugars.

While it's enticing to believe that sugar alternatives are healthier than regular sugar, it's important to remember that they are not a magic solution. Whether it's regular sugar, artificial sweeteners, or natural sweeteners, moderation is key.  And with more evidence stacking up against the use of artificial sweeteners, keeping these out of your diet is something I would recommend to anyone looking to thrive. As with all things related to diet and nutrition, balance and mindful consumption are essential to maintain a healthy lifestyle, but always keep your eyes on the ever evolving research - especially when it sounds like something is maybe too good to be true; as was the case for artificial sweeteners.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

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