Sugar substitutes and their health impact have become a hot topic in recent years. With sugar overconsumption linked to chronic conditions like diabetes, heart disease, and obesity, writes, Marlene Ellmer, from Vergelegen Dietitians – a long-standing partner of Mediclinic Vergelegen.
Over the years, sugar has gained a reputation as public enemy number one when it comes to holistic health. Its overconsumption has been linked to a range of chronic conditions, including diabetes, heart disease and obesity. For many, the solution lies in switching to sugar substitutes, but not all sweeteners are created equal. Understanding the differences is key to choosing the right alternative, and as is often the case, consuming these in moderation is also important.
Marlene Ellmer, from Vergelegen Dietitians – a long-standing partner of Mediclinic Vergelegen and her team provide both in- and out-patient dietary support across the Mediclinic group, working closely with patients in intensive care, high care and general wards. As part of a multi-disciplinary approach, they complement the work of Mediclinic’s admitting specialists with expert nutritional advice.
Why consider sugar substitutes?
“Sweeteners can be a helpful tool if you’re cutting back on sugar – especially for people with diabetes, those trying to lose weight, or anyone looking to prevent tooth decay,” Ellmer explains. “The important thing to remember is that using sweeteners isn’t a free pass to eat more sweet foods, as this can counter any positive results that come from cutting out traditional sugar. However, when used as recommended and in moderation, they are generally recognised as safe alternatives.”
Decoding sugar types
Not all sugars are inherently bad.
- Sucrose: Found in sugary drinks and processed foods, high sucrose intake is linked to poor metabolic outcomes.
- Naturally occurring sugars: Fructose in fruits and lactose in dairy are accompanied by fibre and nutrients, making them easier for the body to process.
While sugar isn’t inherently harmful, overconsumption without nutritional balance can lead to health issues.
Artificial sweeteners: Pros and cons
Artificial sweeteners are much sweeter than sugar but contain no calories. Common examples include saccharin, aspartame, and sucralose.
Pros:
- No calories or usable energy.
- Do not raise blood sugar levels.
Cons:
- Overuse is not recommended.
- Some report an unpleasant aftertaste.
Natural sweeteners: What to know
Natural sweeteners like stevia, agave syrup, and monk fruit extract are derived from plants or fruits.
Pros:
- Stevia does not raise blood glucose levels.
- Often marketed as healthier alternatives.
Cons:
- Some, like honey, contain calories and can impact blood sugar.
- Not all are suitable for people with diabetes.
Sugar alcohols: A growing trend
Sugar alcohols, such as erythritol and xylitol, are partially absorbed by the body, resulting in fewer calories.
Pros:
- Milder impact on blood sugar.
- Useful in moderation.
Cons:
- Excessive consumption can cause digestive issues like bloating or diarrhoea.
Sweetener safety: Separating fact from fiction
Concerns about sweeteners, such as potential links to cancer, persist. The International Agency for Research on Cancer (IARC) classifies aspartame as “Possibly carcinogenic to humans.” However, research is inconclusive, and most health authorities agree that sweeteners are safe when used in moderation. As Marlene Ellmer advises, “Everything in moderation.” Natural options like stevia and xylitol are often better choices due to their plant-based origins and smaller impact on blood sugar. However, individual reactions vary, so consulting a healthcare professional is recommended to determine the best option for your health goals.
