Markets today are filled with many different options for alternative sweeteners, whether on its own for use in drinks and baking, or included in pre-packaged goods. With so many options for sugar-replacements, it can be difficult to decipher what is or isn’t adding to your caloric intake, and if it’s worth switching to an alternative option. This newsletter will look at sugar and how it compares to artificial & natural sweeteners to help you determine the best choice for you.
Sugar
There’s no better place to begin than with the original: sugar! Table sugar is the most common form of sweetener out there, and serves as the blueprint for most baked and bottled goods. Each gram of regular sugar provides 4 calories. As the most simple and natural form of sweetener, regular sugar is very easily absorbed by the body. This can be a good or bad thing – easy absorption causes fewer stomach and bowel issues, but also means it can spike blood glucose levels more than other sources.
Other sweetener options are often explored in order to meet sugar cravings with lower-calorie alternatives, whether artificially or naturally sourced. The world of alternative sweeteners is vast and constantly changing – in an effort to keep things simple, we will only look at a few common ones.
Artificial Alternative Sweeteners
Artificial sweeteners are an umbrella group that can be broken down into two spheres: nutritive and non-nutritive sweeteners.
Nutritive Sweeteners are usually found in the form of sugar alcohols in packaged goods. They are called “nutritive” because they still provide the body with calories when consumed, though less than regular sugar. Here are a few options and their caloric breakdown:
- Sorbitol – 2.6 calories/gram
- Mannitol – 1.6 calories/gram
- Xylitol – 2.4 calories/gram
- Erythritol – 0.2 calories/gram
Non-nutritive Sweeteners are the opposite, in that they do not provide any calories when consumed, or in such a small amount as to be negligible. Here are a few well-known options and their common brands:
- Saccharin – Sweet’n Low, Sweet Twin, Necta Sweet
- Aspartame – Equal, Nutrasweet, Sugar Twin
- Sucralose – Splenda
- Acesulfame K – Ace-K, Sunett
Because of the difference in molecular structure, the body does not absorb part or all the artificial sweetener in the same way it would regular sugar. As a result, these options are lower in calories and tend not to cause blood sugar spikes; at the same time, they can often lead to gastrointestinal discomfort in the form of bloating or diarrhea.
Natural Alternative Sweeteners
Natural sweeteners, on the other hand, can lead to less GI distress compared to their artificial counterparts – though, they are often higher in calories. They are referred to as “natural” because they are refined from such sources, meaning they are not guaranteed to be completely unprocessed. Additionally, some natural sweeteners can be mixed with artificial sweeteners to add flavor and bulk to the product, so reading the packaging label is important. Here are a few common natural sources of sweetener and their caloric values:
- Honey – 3.0 calories/gram
- Agave – 0.68 calories/gram
- Fructose – 0.4 calories/gram
- Monk fruit sugar – 0.3 calories/gram
- Coconut sugar – 0.2 calories/gram
Which One is Right for Me?
Depending on the purpose and amounts you plan to use, regular sugar might be the better option compared to sugar alternatives, or vice versa. There is no right answer, as everything is good in moderation, but there are some important considerations to keep in mind.
Firstly, alternative sweeteners pack a lot more punch per gram when it comes to flavor – you’ll find you need a lot less to achieve the same sweetness as you would with regular sugar. While this may be a good thing to an extent, it is key to remember that our taste buds get used to this burst of flavor. Just like with salt or spice, the more you train your tongue to handle elevated levels of flavor, the higher your baseline tolerance becomes. This is one of the reasons why current research suggests the link between artificial sweeteners and resulting weight gain exists – our tongues taste sweetness, but the body receives no calories to back it up, causing the brain to keep us in a “craving” mood for longer.
Secondly, there is research to suggest that artificial sweeteners, though mostly safe, have the potential to cause side effects like weight gain, headaches, and taste alteration. Other possibilities include higher risk for cancer, especially in regard to Aspartame K. While the research is not universally in agreement on the risks compared to benefits of alternative sweeteners, it is always important to be an educated consumer.
In summary, sugar and alternative sweeteners are part of many different foods we consume on a daily basis. While there are no good or bad options for your overall health, checking the labels on prepackaged goods can help you be more intentional with what kinds of sweetness you are really bringing home with you.
Author: Hafsah Khan, Dietetic Intern
References
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Ghusn, W., Naik, R., & Yibrin, M. (2023). The impact of artificial sweeteners on human health and cancer association: A comprehensive clinical review. Cureus, 15(12). https://doi.org/10.7759/cureus.51299
Harbolic, B. K. (2019). Artificial sweeteners: Learn the dangers and benefits. MedicineNet. https://www.medicinenet.com/artificial_sweeteners/article.htm