From baked goods to salad dressings, sugar is in just about everything and can be quite addictive. While it’s easy to eat more sweets than you should, sugar can harm your health — especially your heart.
With the rise of sugar-free options, many of us have turned to sugar substitutes as alternatives to “the real thing.” But while they may be lower in calories and carbohydrates, it's unclear if they're the healthier alternative people crave.
The Case for Sugar Substitutes: Sweetness Without the Calories
Sugar substitutes can help manage weight and reduce overall sugar and calorie intake. They fall into two main groups:
- Artificial sweeteners: These sweeteners are made in a lab. They are much sweeter than sugar but have minimal to no calories. Common examples include aspartame, sucralose and saccharin
- Sugar alcohols: These alcohols are found in nature or are lab-created. They have fewer calories than sugar, and they also have a laxative effect. Popular sugar alcohols include xylitol, erythritol and sorbitol
Sugar substitutes don’t raise glucose the way sugar does, which can help people with diabetes or prediabetes manage their blood sugar levels.
However, there’s more to the story than meets the eye.
The Less Sweet Side of Sugar Substitutes
While sugar substitutes may seem like a cure for sweet cravings, recent research suggests a more complex picture. Here’s a closer look at some potential drawbacks of artificial sweeteners:
- Altered gut microbiome: Sugar substitutes may disrupt the delicate balance of bacteria in your gut, also called your microbiome. This imbalance could lead to inflammation and other health problems
- Cancer concerns: Some studies suggest a possible link between aspartame and cancer, especially liver cancer. There is not enough evidence so far to draw any conclusions. Regulatory bodies consider aspartame safe within certain limits. If you’re concerned, talk to your doctor and explore alternatives
- Increased heart disease risk: Some studies suggest a link between certain sugar substitutes, like xylitol, and an increased risk of heart disease. Researchers are seeking to understand any connections better
- Limited long-term studies: Many studies on sugar substitutes are short-term. That makes it difficult to assess their long-term impact. Scientists need to conduct more research to better understand what’s happening
Make an Informed Choice
Ultimately, deciding whether to indulge in foods with artificial sweeteners or sugar substitutes is a personal one, but here are a few suggestions:
- Focus on moderation: Whether it’s sugar or a substitute, use it sparingly. Avoid making sweeteners of any kind a major part of your diet
- Listen to your body: If you experience digestive issues after consuming sugar substitutes, it’s best to limit or avoid them
- Read labels carefully: Pay attention to the type and amount of sweetener used in packaged foods. Be mindful of serving sizes and hidden sugars
- Talk to your primary care provider, registered dietitian or nutritionist: They can help you decide if sugar substitutes are a safe and effective option based on your medical history. They can also help you create a plan to reduce sugar intake and improve your overall well-being
Beyond Substitutes: Healthy Ways to Satisfy Your Sweet Tooth
Curbing your sweet tooth doesn’t mean giving up flavor entirely. Here are some heart-healthy alternatives to consider:
- Dark chocolate: A small square (around one ounce) of dark chocolate with 70% or higher cacao content can help satisfy your sweet tooth
- Fruits: Berries, apples, pears and other fruits are nature’s candy. They provide natural sweetness, fiber and essential vitamins for a healthy treat
- Natural sweeteners: Stevia leaf extract, agave, raw honey and monk fruit sweeteners are natural. They have fewer calories than sugar and may offer some extra health benefits
- Spices: Cinnamon, nutmeg and many other spices add a warm sweetness to baked goods and oatmeal, along with health benefits. Sprinkle them on your food to reduce the need for added sugar
Live Whole With AdventHealth
Take the first step toward a sweeter, healthier future. Schedule an appointment with an AdventHealth primary care physician today. They can determine your risk of developing heart disease, diabetes and other issues and work with you to create a personalized well-being plan.
You deserve to thrive. Find a doctor in your area through AdventHealth today.
