Sweeteners and sugar substitutes are often used as an alternative to sugar, especially by people who want to reduce their sugar intake or cut calories and lose weight. There are numerous myths circulating about how healthy or unhealthy these substitutes are. Below you can find out more about the benefits and potential risks and whether they are a good alternative to conventional cane sugar.
Good to know
- Different types of sweeteners: There are different types of sweeteners, including artificial sweeteners (such as aspartame, saccharin, sucralose), sugar alcohols (such as xylitol, erythritol), natural sweeteners (such as stevia, agave syrup) and sugar substitutes (such as tagatose). Of course, there are many more, with each alternative having its own individual properties, taste and application.
- Calories and effects on blood sugar: Some sugar substitutes have no or very few calories and do not affect blood sugar levels like “normal” sugar, which makes them attractive for people who want to lose weight, for example.
- Taste and tolerance: The taste of sweeteners can be variable, and some people find the aftertaste of artificial sweeteners unpleasant. In addition, artificial sweeteners often have a much stronger sweetening power than conventional cane sugar, which is why adding a very small amount is sufficient. If consumed in excess, sweeteners such as sugar alcohols can lead to digestive problems, have a constipating or laxative effect, or contribute to increased gas formation.
Important to note
- Excessive consumption: As already described, excessive consumption can lead to digestive problems, and even if approved sugar substitutes are considered safe, excessive consumption can potentially be unhealthy in the long term. Some studies already suggest that artificial sweeteners in large quantities affect gut flora and hunger satiety.
- Sensitivities and allergies: As with other ingredients, some people may be sensitive to sugar substitutes. For example, some people experience gastrointestinal complaints after consuming xylitol.
Advantages
- Low calories and weight control: Most sugar substitutes have fewer calories than sugar, which makes them attractive to people who want to lose weight or cut calories. Using sugar substitutes can therefore help to reduce the calorie content of foods, which can help with weight control.
- Reduce sugar consumption: For people who need or want to reduce their sugar intake, sugar substitutes can be a useful alternative.
- Blood sugar levels: Most sugar substitutes have minimal or no effect on blood sugar levels, which makes them suitable for diabetics.
Potential risks
- Controversy surrounding artificial sweeteners: Some studies have raised questions about the safety of artificial sweeteners. However, most regulatory agencies, including the FDA (Food and Drug Administration) and EFSA (European Food Safety Authority), consider them safe when consumed in the recommended amounts.
- Health concerns: Unfortunately, the data is not yet clear, although some studies have already shown that excessive consumption can alter the gut microbiome and lead to intestinal problems. Studies on an increased risk of cancer are contradictory and show controversial results.
- Increased appetite: Some studies have shown that appetite was higher after consuming sweeteners such as sucralose and that more food was subsequently consumed, which cancels out the potential calorie savings.
Overall, the topic of sugar substitutes and sweeteners has not yet been clearly researched, although consumption is permitted in the recommended amounts. It is important to note that the use of sugar substitutes is a personal decision, and it may be advisable to seek advice from a dietitian or doctor, especially if there are health concerns. A balanced diet remains important despite the use of sweeteners, and it can be beneficial to reduce sweetness for the palate from time to time by avoiding sugar and/or alternatives for a while. Afterwards, a banana, apple or berries will taste really sweet and delicious again.