Long gone are the days when sugar was the only sweet thing to put in your coffee. When the craving hits, many of us now turn to sugar substitutes to get that fix without paying the price of extra calories. Since the synthesis of the first artificial sweetener saccharin in 1879, sugar substitutes have been the subject of intrigue and controversy in a diet-conscious America. Are they safe, or are some things just too good to be true? Let’s take a look.
Sugar substitutes are non-sugar substances that taste sweet. You may also hear them referred to as high-intensity sweeteners, artificial sweeteners, and non-nutritive sweeteners. The United States Food and Drug Administration (FDA) oversees the use of sugar substitutes in the U.S. food supply. Some are Generally Recognized As Safe (GRAS), which means that qualified experts have determined them to be safe based on publicly available information (although it is important to mention here that a company can self-affirm a product as GRAS without notifying the FDA, but must be prepared to defend their findings). Otherwise, they are regulated as food additives. The FDA has approved six non-nutritive artificial sweeteners for use in food: acesulfame potassium, advantame, aspartame, neotame, saccharin, sucralose, steviol glycosides, and monk fruit. Sugar alcohols (such as erythritol, lactitol, maltitol, mannitol, sorbitol, and xylitol) are also FDA-approved. At 2 calories per gram, they’re closer in energy content to sugar (which has 4 kcal/g), which is why they are often categorized separately.
The presence of these substances in the food supply has prompted concern. In the 1970s, a correlation was found between saccharin intake and bladder cancer in lab rats, and products containing saccharin were required to carry a warning label until sufficient evidence was gathered to demonstrate that these effects did not apply to humans. Aspartame has been linked to case reports of headaches and dizziness, and some sugar substitutes such as sugar alcohols can also disturb the gastrointestinal system and cause bloating and diarrhea. Although the previously mentioned sugar substitutes have ultimately been deemed as safe based on the current body of scientific evidence, research is still ongoing and questions remain.
The effectiveness of sugar substitutes for weight management is also inconclusive. Although some studies have linked regular use of artificial sweeteners with weight loss, others have shown no effect or even weight gain. Some of these surprising effects may be due to correlation rather than causation — i.e., people who eat more artificial sweeteners may tend to be more overweight in the first place. However, there are also physiological red flags. Sweet-tasting foods engage the reward system and trigger cravings, which may lead you to eat more overall. Sugar substitutes have also been associated with glucose intolerance, increased fat storage, and disruption of the gut microbiome — all of which can lead to metabolic syndrome and obesity.
Eating too much table sugar is harmful and alternative sweeteners may, in small doses, have a place in the diet for those looking to decrease their sugar intake. Personally, I am wary of sugar substitutes, and would advise that they be used with caution until their effects are better understood. It’s not easy, but the best strategy to avoid the potential adverse health effects of both sugar and sugar substitutes is to wean yourself off of that sweet taste.
Lifestyle Tips
Try a savory breakfast: Ditching your usual donut, pastry, or sugary cereal can go a long way in starting your day off right. Try eggs, smoked salmon on toast, or roasted vegetables with a low-fat yogurt dip.
Snack smarter: Keep your cravings in check with snacks that combine carbs, protein, and healthy fats, such as turkey and whole grain crackers or an apple with peanut butter.
Swap out sugar-sweetened beverages: Experiment with fruit-infused water, seltzer, or kombucha for a healthy alternative to soda.
Read food labels: Beware of hidden sugar in processed foods; two tablespoons of tomato ketchup has a whopping 8 grams of sugar (the same as the amount in 3 milk chocolate Hershey kisses).
Re-think dessert: Instead of cake or ice cream, try a pairing of cheese and grapes or a square of high-quality dark chocolate.