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Facts on Sugar & Sugar Substitutes

The topic of sugar versus sugar substitutes has been a controversial one over the past few decades. With many artificial sweeteners on the market, consumers now have plenty of options other than sugar when it comes to sweetening their coffee, baking their cakes or mixing their iced tea. Not all sugar alternatives are the same, however. Furthermore, many may produce the same effects on the body as regular sugar once they are consumed.

  1. Defining Sugar and Sugar Substitutes

    • Most people know what sugar is. Refined sugar is found in most American kitchens and is commonly used for baking. Sugar substitutes, however, come in many forms. One category is artificial sweeteners, such as aspartame (Equal) or sucralose (Splenda). These are synthetic sugar substances that may come from naturally occurring herbs or substances. Another kind of sugar substitute is sugar alcohol. These are often found in the foods you already eat, such as candy bars or ice cream. The third kind of sugar substitute is the category of natural sweeteners, such as agave nectar or honey. These come from natural sources, such as plants or trees.

    Popular Uses

    • For centuries, people have been using sugar for baking and sweetening drinks. Sugar substitutes, however, are being used to replace sugar in food products and are often touted by companies as a healthier alternative to sugar. They are often sold in packets for sweetening drinks, in box form for baking or in liquid form combined with flavors, like vanilla or caramel, for making flavored coffee drinks. Most soda beverages contain artificial sweeteners and many diabetic-friendly candies are now made with sugar substitutes as well.

    Potential Benefits

    • The appeal of sugar substitutes is largely based on the fact that they have very few, if any, calories, unlike sugar. For people trying to control their weight, sugar substitutes may help. Also, diabetics can now enjoy certain foods, such as candy, ice cream or sodas, without endangering their blood sugar levels. Another potential benefit of sugar substitutes is that they typically don't contribute to tooth decay like sugar. The benefit of raw or pure sugar, however, may be that it is more nutritionally dense and easily digestible than sugar substitutes.

    Potential Risks

    • Health risks associated with pure sugar usually include weight gain and diabetes. However, some sugar substitutes, especially natural sweeteners, can have the same effect on the body because they end up in your system as glucose or fructose, just like pure sugar. Saccharin was once linked to bladder cancer in laboratory rats and has since sparked a debate about the health risks of artificial sweeteners. But, the National Cancer Institute claims there is no link between artificial sweeteners and cancer. As a general rule, it's best to consume sugar and sugar substitutes in moderation or ask a health care professional if you're concerned about possible risks or have a medical condition, such as diabetes.

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