Which is Better, Real Sugar or Sugar Substitutes?

Author: Thomas C. Weiss
Published: 2015/09/10 - Updated: 2025/04/08
Publication Type: Instructive / Helpful
Topic: Fitness and Nutrition - Publications List

Page Content: Synopsis - Introduction - Main - Insights, Updates

Synopsis: Learn the pros and cons of real sugar versus artificial sweeteners and discover healthier options for managing dietary needs, including diabetes and aging.

Why it matters: This article provides an insightful examination of the debate between real sugar and sugar substitutes, offering valuable information for individuals, including seniors and those with disabilities, who are mindful of their dietary choices. It discusses how both sugar and artificial sweeteners can be incorporated into a healthy eating plan when consumed in moderation. The article highlights studies indicating that excessive consumption of sugar-sweetened beverages may lead to increased belly fat and elevated triglyceride and cholesterol levels, whereas diet sodas might present a preferable alternative in the short term. Additionally, it addresses concerns about the safety of sugar substitutes, noting that extensive research has deemed them generally safe, with regulatory agencies setting acceptable daily intake limits. The piece also explores the use of sugar substitutes in baking, providing practical insights for those looking to reduce sugar intake without sacrificing sweetness in their recipes - Disabled World (DW).

Introduction

A sugar substitute is a food additive that provides a sweet taste like sugar while containing significantly less food energy. Some sugar substitutes are natural, and some are synthetic. Those that are not natural are, in general, called artificial sweeteners.

Main Item

People with diabetes often have questions concerning sugar substitutes. The subject is polarizing; some people love sugar substitutes while others cannot stand them. Some people with diabetes are concerned about their safety, and some want tips about using them more. For several people with diabetes, sugar substitutes, which include both natural and artificial sweeteners, provide solutions for removing excess carbohydrates and calories while still retaining the ability to enjoy sweets.

Sugar substitutes are among the world's most scientifically tested food products. The U.S. Food and Drug Administration (FDA) has stated sugar substitutes are 'generally recognized as safe.'

The one sweetener that still has a warning on its labels is 'aspartame,' which is the sweetener in NutraSweet and Equal Classic. The reason is that a small population of people, approximately 1 in 25,000 in America, have a genetic condition that prevents the metabolization of 'phenylalanine,' amino acid in aspartame.

Even though there remains a great amount of testing to be performed as new products are offered, much more is now known about sugar substitutes than when the first one, saccharin, was discovered more than a century ago.

Which is Better, Real Sugar or Sugar Substitutes?

The answer to this question is, 'it depends.' Both may fit into a healthy eating plan, yet you should limit sugar and sugar substitute intake.

Where heart health is concerned, short-term studies suggest diet soda is better than regular soda. A study in Denmark discovered that healthy people who drank around four cups a day of sugar-sweetened cola over six months experienced significant increases in belly fat, triglycerides, and cholesterol compared with those who drank aspartame-sweetened cola.

Most artificially sweetened foods still have calories and carbohydrates, so it is important to fit them into your daily carbohydrate and calorie counts like any other food or drink product.

Sugar Substitutes and Cancer

According to Kantha Shelke, Ph.D., the idea of sugar substitutes causing cancer came up when early studies revealed that high doses of the sweetener 'cyclamate,' which is banned from food products in America, combined with saccharin, caused bladder cancer in laboratory animals.

Doctor Shelke made this statement while working for Corvus Blue LLC, a food science and research firm in Chicago. The FDA has since deemed sugar substitutes used in America to be safe based upon extensive animal and human studies.

In addition, studies have not documented negative effects related to the intake of sugar substitutes, even when people have consumed fairly large amounts. Only a few studies have been done on people to evaluate the long-term effects of using sugar substitutes.

The FDA has set acceptable daily intake limits for each sugar substitute. One study showed that the average daily intake of the heaviest users of aspartame was only 5-10% of the average daily intake limitation.

Sugar Substitutes and Baking

At the 'Better Homes and Gardens Test Kitchen,' recipes were tested using regular granulated or brown sugar.

Upon achieving the results using these sugars, the Kitchen tested several sugar substitutes. They had the most success with baking blends such as C& H Light or Splenda Sugar Blend and limited success with other brands depending on the length of baking or cooking time.

Splenda Granular was used successfully in several recipes, and the Kitchen had some success using Equal, Sweet'N Low, and Truvia.

Sugar Substitutes and Potential Health Concerns

Sugar substitutes have been under intense scrutiny for decades.

Critics of sugar substitutes believe they cause several health issues, including cancer. The reason is largely due to studies dating back to the 1970s that linked saccharin to bladder cancer in laboratory rats. Because of the studies, saccharin once carried a warning label that it might be hazardous to a person's health.

Yet, according to the National Cancer Institute and other health agencies, no solid scientific evidence exists that any sugar substitutes approved for use in America cause cancer or other serious health issues.

Many research studies confirm that sugar substitutes are generally safe in limited quantities, even for pregnant women. Due to the results of newer studies, the warning label on saccharin was ended. The FDA regulates sugar substitutes as 'food additives.' The FDA must review and approve them before being presented for sale in America.

In some instances, the FDA declares a sugar substitute to be 'generally recognized as safe (GRAS).' GRAS substances, including highly refined Stevia, are deemed by qualified professionals based on scientific information as being safe for the use they are intended for, or they have such a long history of common use in foods that they are considered generally safe and do not require FDA approval before sale.

The FDA has also established an acceptable daily intake (ADI) for every sugar substitute. The ADI is the maximum amount considered safe to consume daily throughout a person's lifetime. ADIs are intended to be around 100 times less than the smallest amount that may cause health concerns.

Sugar Substitutes and Moderate Use

When choosing sugar substitutes, it is important to be an educated consumer. Become informed while looking beyond the hype. Even though sugar substitutes might help manage a person's weight, they certainly are not a 'magic bullet' and need to be used in moderation. If you use sugar substitutes to save on calories, be careful not to consume higher-calorie foods to reward your saved calories.

Simply because a food is sold as 'sugar-free' does not mean it is free of calories. If you consume too many sugar-free foods, you may still gain weight if they contain other ingredients containing calories. Remember that processed foods, which often contain sugar substitutes, usually do not offer the same health benefits as whole foods such as vegetables and fruits.

Insights, Analysis, and Developments

Author Credentials: Thomas C. Weiss is a researcher and editor for Disabled World. Thomas attended college and university courses earning a Masters, Bachelors and two Associate degrees, as well as pursing Disability Studies. As a CNA Thomas has providing care for people with all forms of disabilities. Explore Thomas' complete biography for comprehensive insights into his background, expertise, and accomplishments.