Sugar substitutes: Are they safe to consume?
Artificial sweeteners have been on the market for years and there are many who swear by them. But before you rip open a packet of artificial sweetener to add to your coffee or tea, pause. Let us see if they are really safe to use.
What is sugar and what are the sources of sugar?
Sugar is a type of carbohydrate and is often used to describe table sugar which is added to baked goods and desserts. There are different types of sugar namely sucrose, fructose, maltose, lactose, glucose, and galactose. Let us first see the difference between natural sugar and added sugar.
Sugar found in whole unprocessed foods can be considered natural sugars. These include foods like fruits, vegetables, dairy, and grains. Added sugars on the other hand, is sugar that is added to a food- like maple syrup to pancakes, table sugar to the doughnuts, or a sugar-packed soda.
There is plenty of evidence that a diet with high sugar is bad for health. Added sugar is often associated with a high risk of diabetes, high blood pressure, obesity, cholesterol, insulin resistance, and heart disease.
How to identify hidden sugars in Processed foods
Do not be fooled by labels like no added sugar on packaged foods. Further, even if you cut down your favorite cakes and cookies, there are different ways that sugar can sneak into your system. Always keep in mind that foods like ketchup, salad dressings, granola, cereals, baby foods, flavored yogurts, etc are high in added sugar. Most of these processed foods have sugar listed on the nutritional labels in the name of brown sugar, maltose, fructose, glucose, honey, maple syrup, molasses, raw sugar, pancake syrup, etc. Look for words that end with ‘-ose’ or phrases with syrup. These are often added sugars.
What are sugar substitutes?
Sugar substitutes or artificial sugar tastes like sugar but have fewer to no calories. Mostly, it can be found in foods named sugar-free, low-carb, or keto. While most artificial sweeteners are made chemically, in a lab, some sugar substitutes like stevia are naturally extracted. The most common artificial sweeteners include Aspartame, Sucralose, and Stevia.
Another category of sugar substitutes is sugar alcohol and the most common ones are xylitol, erythritol, sorbitol, and maltitol. These are considered to have health risks. Once in the intestinal tract, these sugar alcohols are fermented by colonic bacteria that release gas leading to bloating, cramps, pain, and diarrhea.
Pros of Sugar Substitutes
- Many sugar substitutes taste sweeter than sugar and therefore is an easy alternative for diabetics.
- Artificial sweeteners like stevia which are extracted naturally from plants are a great alternative.
- Artificial sweeteners unlike regular sugar do not react with the bacteria in our mouths. Therefore, it is not damaging to our oral health.
Cons of Sugar Substitutes
- Sugar substitutes often leave a bad aftertaste.
- High or frequent consumption of artificial sweeteners is potentially unsafe. Studies have shown that they cause gastrointestinal problems, neurological issues, and even cancer. After all, these are made chemically.
Though the use of artificial sweeteners has benefits for weight loss, blood sugar control, and dental health and poses fewer risks, we would recommend you always take informed decisions. We hope that you would consult a dietician, nutritionist, doctor, or healthcare provider before switching to artificial sweeteners.
