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The Pros & Cons of Substitute Sugar Products

If you want to cut out excess sugar and calories in your diet, sugar substitutes may be the answer. In recent years, sugar substitutes have become increasingly popular amongst dieters and health conscious people. Artificial sweeteners do not have the same negative effects on the blood sugar levels that regular sugar has. Although they can be a good alternative to sugar, substitute sugar products also have their downsides.

  1. What are Sugar Substitutes?

    • Sugar substitutes are artificial sweeteners derived from naturally occurring sources such as plants or sugar itself. Splenda (brand name for sucarlose), Equal, Truvia, aspartame, xylitol, stevia, malitol and agave nectar are all examples of sugar substitutes. They are low-fat, low-calorie alternatives to sugar and can be used in place of sugar in most recipes. Sugar substitutes are used in sugar-free gum, candy, ice cream and other sugar-free and "diet" foods.

    Pros

    • The major advantage of using sugar substitutes is that they do not have the same effect on the body as real sugar. Sugar causes a spike in insulin levels which can cause weight gain, fatigue, headaches, indigestion, hormonal changes and mood fluctuations. Sweeteners are a calorie-free alternative for those who want to control their carbohydrate intake or manage their weight while still indulging in sweets. Sugar substitutes are often used by diabetics. Sugar substitutes will not contribute to dental problems such as cavities and tooth decay.

    Cons

    • Sugar substitutes are chemicals, not food, which can be a cause for concern. Critics of artificial sweeteners believe they may cause diseases such as cancer. Early studies linked saccarhin to bladder cancer in lab rats, however, there have not been enough long term studies to support this claim. Additionally, Aspartame and sucralose are amongst a very short list of sweeteners that are FDA approved. The rest may be approved in other countries but not in the U.S. and their long term effects are unknown. Sweeteners can also have an unpleasant aftertaste.

    Conclusion

    • Since there have not been enough long term studies on the effects of sugar substitutes, it is unclear whether the pros outweigh the cons, or vice versa. For those who are unsure about the use of sugar and sugar substitutes, there are a few alternatives to using them. Increasing lean protein and healthy fats in your diet, eating fresh fruit, eliminating alcohol and indulging in only small amounts of sweet treats are great ways to eliminate excess sugars and maintain good health.

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