Artificial Sweeteners v Sugar

Supermarket shelves and the containment of sweeteners is growing, and so too are the possibilities involved with this, not only in the supermarket but all food aspects. Order a coffee and when you look down you see multiple packets, white sugar, brown sugar, stevia, extra, equal and the list goes on. So which do you pick, and are any better than the other?

Artificial Sweeteners

These are broadly described as any sweetener used in replacement of table sugar. This includes aspartame, saccharin and sucralose.

Positives:

• These sweeteners add extremely minimal calories to foods, then allowing for diet drinks such as diet coke. This allows those watching what they eat to still consume carbonated beverages without the calories provided by sugar.

• These do not raise blood sugar levels as the carbohydrate levels are very low to nothing. This means people with diabetes are able to consume these without threat to sugar content affecting this. (1)

• Although there are some reports stating that artificial sweeteners can lead to cancer (4), there is also overwhelming reports that conclude for any negative health outcomes to occur, a person would need to drink a dozen or more cans of drinks containing artificial sweeteners. Therefore these remain relatively safe when consumed in moderation.

Negatives:

• The only real negative would include that water is of more benefit to consume than these sweetened beverages.

Sugar

Positives:

- Sugar is a type of carbohydrate and so gives the body energy and raises blood sugar levels. This is especially important for people with Type 1 diabetes if ever levels fall dangerously low.

Negatives:

• High amounts of sugar sustained over long periods of time can raise blood sugar levels, putting a strain on the pancreatic cells and causing insulin resistance. This can lead to health problems such as cardiovascular disease and Type 2 diabetes.

• Foods that are high in sugar often bring with them a high amount of extra calories. These e.g soft drinks, also contain near to no nutrients. These foods are therefore termed as those with ‘empty calories.’ Consumption of these foods replaces that of nutrient dense foods such as fruits and vegetables, and also can result in eating excess calories, and so weight gain. (3)

Verdict:

The health consequences of consuming artificial sweeteners are minimal, and much less damaging than the consumption of excess sugar. This can lead to an increase in tooth decay, as well as a build up of cholesterol, and increase in blood glucose levels which can lead to disease such as Type 2 Diabetes.

In saying this artificial sweeteners should still be consumed in moderation with a healthy diet and water, and there is no need to completely cut sugar (yay to that slice of chocolate cake you’ve been eyeing.) But just remember the choice between a can of regular coke every day v. a can of diet coke every day could save you the excess consumption of 51,100 calories per year, and a whopping 14kgs of sugar. Now that’s a lot of cake. (2)

References:

1. The Mayo Clinic. Artificial Sweetners and other sugar substitutes. [Internet] Aug 20, 2015. [cited 18 February, 2016.] http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936

2. Sugar Stacks. Beverages. [Internet] 2014. [cited 18 February, 2016.] http://www.sugarstacks.com/beverages.htm

3. Jillian Michaels. Advantages and Disadvantages of Sugar. [Internet] 2010 [cited 18 February, 2016] http://livewell.jillianmichaels.com/advantages-disadvantages-sugar-5149.html

4. National Cancer Institute. Artificial Sweeteners and Cancer. [Internet] August 5, 2009. [cited 18 February, 2016] http://www.cancer.gov/about-cancer/causes-prevention/risk/diet/artificial-sweeteners-fact-sheet#q2

Ask Georgie. How Artificial Sweetners can impact metabolism. [Internet] 2015. [cited 18 Febrauary, 2016] http://askgeorgie.com/how-artificial-sweeteners-can-impact-metabolism/