All about Sugar Substitutes- Pros and Cons
What are sugar substitutes?
Sugar substitutes are products that offer sweetness while providing little to none of energy (aka calories). They are chemically different from naturally occurring sugar present in foods. Unlike the sugars we discussed previously, sugar substitutes don’t contain glucose, fructose or sucrose. Because they are not sugar, they do not spike blood sugars or elicit the same insulin response as sugar. They are also not metabolized in the same way as sugar therefore all in all, they are not considered added sugar even if they’re put into foods and drinks for sweetness.
There are a few types of sugar substitutes:
Natural non-nutritive sweeteners, which come from plants but are highly refined to isolate a compound that is hundreds of times sweeter than sugar but does not offer any calories. This includes stevia (ie. Truvia, PureVia) and monk fruit extract.
Artificial sweeteners, which are fully synthesized in the lab. This includes aspartame (ie. Equal, Nutrasweet), sucralose (ie. Splenda) and saccharin (ie. Sweet N’ Low).
Sugar alcohols, which are chemically modified forms of natural sugars. This includes xylitol, maltitol, erythritol and sorbitol.
Pros and Cons of refined sugars (including but not limited to)
Pros
Enhance sweetness in food and drinks
When consumed alone does not elicit sugar spikes or insulin response, which is useful in context of conditions such as diabetes, PCOS etc.
Public health protection agencies like the FDA have signaled sugar substitutes are largely safe for use
Cons
Some can have undesirable after-tastes that does not enhance enjoyment
Ongoing research is needed for long-term effects and associated side effects with use (ie. gut microbiome disturbances, metabolic syndrome etc)
Sugar substitutes are hundreds time sweeter than sugar, this can significantly alter taste buds to acclimatize need for much higher sweetness making regular foods like grains, fruits, veggies unpalatable
Research has shown frequent use of sugar substitutes has no impact on reducing weight, in fact it is associated with higher weight gain in some cases
Some sugar substitutes are cheaper to produce for industry, may be added to products to reduce need for other food ingredients that offer nutrition
Does not provide any nutrition value. As it does not provide any energy, it can exacerbate cravings for energy-dense foods.
There are contraindications for use including but not limited to folks who have Phenylketonuria / PKU (cannot have aspartame) or eating disorders.
A note on natural non-nutritive sweeteners (NNS) vs the sugar substitutes
NNS has become Diet culture’s new favorite child as of recent with its biggest selling point being a low calorie product that is naturally derived and not artificial. This has given it a public perception that it is more elevated than its sugar substitutes cousins, warranting a higher price tag than everyone else, including real sugar. What is interesting is that some sugar alcohols are also naturally occurring in plants but their PR teams are clearly not as good. Besides it being naturally derived, NNS shares virtually the same pros and cons as the others, just with a higher price tag. Do with that what you will.
Our thoughts
Head over to Part 6- So what is the best option between refined sugar, added sugar, and sugar substitute?!
Disclaimer: the information provided is not intended as medical advice or to diagnose or treat a medical disease. It is strictly for informational purposes. Consult with your medical provider such as a dietitian before implementing any dietary changes, the information provided does not replace medical advice provided by your healthcare provider.
Written by Elaine Chan and Abby Hsiao, RD
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