Sugar Substitutes vs. Regular Sugar; Effects on Human Health
Introduction:

Sugar is an essential part of our diets. It takes up most of our food pyramid portion and is enjoyed by everyone alike. Sugar is linked to have a “feel good” effect on its consumers as it is directly linked with the release of the hormone dopamine in our body, making it ever so enjoyable as well as addictive. It is also known to contain Glucose and Fructose, excess of both of which can lead to several health issues. This is why professionals are researching the sources of sugars and their probable effects on human health.
Types of Sugars:
There are various options to choose from when it comes to sugars, each having its own merits and demerits to health. Thus, it is always advisable to take a deeper look at the contents that these sources of sugar pack before adopting either of them.
Regular Sugar:
The most common type of sugar found in our households is “table sugar,” more commonly known as regular sugar. It is a highly processed and refined form of sugar and is always encouraged by professionals to be utmost avoided. Researches have shown that excess usage of regular sugar can lead us to a range of health issues like Obesity, Diabetes, Heart diseases, Cancer, and Kidney Diseases. In light of such health issues, how to avoid regular sugar? The answer to this is quite simple: use sugar substitutes. As the name implies, using these can help you switch from harmful table sugar to a safer sweetness option in your diet. They can also pack some additive nutrients in them while also maintaining the traditional taste of table sugar that we are ever so fond of. Let us look at all the natural and artificial sources of sweeteners that are readily available on the market and their effects on human health.
Natural Sweeteners:
As the name implies, these sugar sources are found readily in nature. Natural Sweeteners are often promoted as the healthier sugar-substitutes to regular sugar; however, they are still processed commercially. Sweeteners that FDA (U.S Food and Drug Authority) recognizes as safe to use are:
· Honey:
Found in the Bee-hives, this thick, golden liquid is a naturally occurring sugar substitute. It is rich in antioxidants and packs some beneficial nutrients and vitamins to prevent Diabetes, Inflammation, and Heart diseases. It is also very closely linked to weight loss; however, more researches are required in recent times to establish any of such claims. A tablespoon of Honey contains roughly about 30% more calories than regular sugar and hence, would be required in fewer amounts to achieve the same sweetness. Honey is still high in Fructose and is not entirely harmless given its promising health benefits.
- Coconut Sugar:
Coconut sugar is extracted from the sap of coconut palms. It is a readily available sugar substitute containing a few nutrients such as Iron, Zinc, Calcium, Potassium, and other beneficial antioxidants. It also includes some Inulin content — which is good for gut health and the digestive system. Given its health benefits, it still contains the same number of calories in a tablespoon as regular sugar and should be regulated in a controlled manner.
- Maple Syrup:
Maple syrup is extracted from the sap of maple trees and is another naturally occurring sugar substitute that contains a decent amount of minerals. These include Zinc, Iron, Potassium, Calcium, and Manganese. It is less dense than the other natural sweeteners on the list, taking up more of a “syrup” like confinement. Surprisingly enough, it contains more antioxidants than Honey, making it an even better sugar substitute than Honey or Coconut Sugar. Given all such benefits, Maple Syrup has nearly the same number of calories per tablespoon as regular sugar and can significantly raise our blood sugar levels, especially in the long run.
- Molasses:
It is a viscous, brown liquid extracted by boiling down Sugar Cane juice. Molasses is very rich in Iron, Potassium, and Calcium, making them perfect for bone and heart health. It also contains anti-inflammatory properties, helping in reducing pain and swelling. Due to its immense health benefits, it makes up an acceptable replacement for regular sugar and is the reason it is used in many gastronomical delights. But even after considering all the benefits, Molasses is still quite similar to ordinary sugar in terms of calories, and overdosing on it can show adverse effects on the human body.
- Agave Nectar:
Agave Nectar is made from the fluid inside the blue Agave plant. It takes up syrup confinement and is 1.5 times sweeter than regular sugar. It contains a very healthy fiber, Fructans, which is known to induce Inulin effects and increase Metabolism. Due to its high-calorie index, it is not the best of the sugar substitutes available in the market and can be labeled “best avoided.” Some experts have even deemed it “the worse substitute to regular sugar” and is not helpful for diabetic people.
Artificial Sweeteners:
Artificial sweeteners contain no sugar content or calories whatsoever and are a product of many chemicals that “trick” your brain into thinking that it has consumed sugar. They undergo more processing than their “natural” counterparts; however, they can still be excellent substitutes to regular sugar. The debate regarding the safety of such sweeteners is a very long one. Still, as of 2008, FDA has recognized artificial sweeteners in the GRAS (generally recognized as safe) category — deeming them safe to use as a sugar substitute. Let us take a look at some of these artificial sweeteners:
- Stevia:
Coming from a natural source of Stevia plants, it is an excellent substitute for regular sugar and has no adverse effects on the human body. They are very much sweeter than regular sugar and are mostly made calorie and carb-free, making them an attractive alternative for people on strict diets, given that they consume a low amount of it. Although its effects on human health are still under rigorous studies, it is still used in various processed products such as canned foods, soft drinks, and dairy products, making it a widely used sugar substitute across the world.
- Xylitol (Sugar Alcohols):
Xylitol is extracted from the naturally occurring alcohols found in most plant materials such as Corncobs and hardwood. It is commonly used as a sugar substitute in “sugar-free” chewing gums, mints, and other candies. Xylitol is 5% less sweet and has 40% lesser calories than regular sugar. It looks and tastes exactly like regular sugar, making it an efficient sugar substitute, especially for baking and cooking purposes.
- Sucralose (Splenda):
Due to its stability under high heat, Sucralose, commonly known as Splenda, is often used in baking products, iced teas, sauces, etc. It is 600 times sweeter than regular sugar. It does not have a bitter aftertaste like its other artificial sweetener counterparts, making it a perfect sugar substitute for people who prefer the taste of plain sugar. It was deemed safe in 1999 by the FDA after rigorous tests.
Closing remarks:
While there are substitutes available in the market for regular sugar, it does not mean that consuming them to the will of our hearts is healthy. With natural sweeteners, we can get a purer form of sugar, but the chances are that we will also increase our calorie count, which is not what you would want on a diet. And here is the thing with artificial sweeteners; you can cut down on calories and carbs, but, as discussed earlier, we are “tricking” our brain for sugar. Such tricking can cause more sugar cravings — making our move from the traditional regular sugar to the sugar-substitutes a complete failure. So, what’s the key here? Moderation. The use of sugars is necessary for foods, but crossing the prescribed amounts, whether that be of regular sugar, natural or artificial sweeteners will harm us in one way or the other.