Sugar vs Artificial Sweeteners

There's all kinds of debate on whether or not we should be consuming sugar substitutes. Let's talk about those! 

• I'm calling any naturally-derived simple carbohydrate (honey, agave nectar, cane sugar) a sugar. No, they're not all the same, but we're just comparing them to other types of sweetener. 
• Artificial sweeteners are any substance that is used in place of sweeteners. There are six FDA approved artificial sweeteners: acesulfame potassium, aspartame, saccharin, sucralose, neotame, and advantame. A lot of the time they are created from sugar or sugar alcohols. 
• Sugar alcohols are a polyol that comes from plants. Xylitol, isomalt, glycerol, mannitol, and HSH are all sugar alcohols. 

Calories: Sugar contains four calories per gram, while artificial sweeteners are often calorie-free and sugar alcohols contain zero to three calories per gram. 

Glycemic Index: The GI is a system that ranks food from one to 100 based on their effect on blood sugar. Sugar has a GI of 65, but other types of sugar such as maltodextrin, maltose, and dextrose and much higher. Artificial sweeteners are a zero on the glycemic index, and sugar alcohols range from one to twelve. 

Sweetness: Artificial sweeteners can be several hundred times more potent than sugar, which sugar alcohols tend to be less sweet than sugar. This can change our tastes and overstimulate sugar receptors, causing us to find a distaste for fruits and vegetables. 

Weight Gain/ Loss: It is becoming well known that sugar is a cause of weight gain and the obvious choice may be to lean toward calorie-free artificial sweeteners. A study showed that those who drank diet soda were twice as likely to become overweight or obese than those who did not. 

Health: Too much sugar can increase blood sugar and insulin, cholesterol, inflammation, and put us at risk for more chronic diseases. Artificial sweeteners have been thought to contribute to cancer risk, obesity, and migraines. Sugar alcohols have been known to cause some stomach upset.

For more information about sugar, click here!