Granulated (refined) sugar from the sugar beet is a natural sweetener, until bleached, but comes with the cost of 4 calories (45 calories/Tbsp) for every gram we consume. Excesses promote weight gain by spiking glucose and insulin levels with a 65 glycemic index. Other sweeteners like honey, maple syrup, or coconut sugar are improved options in some respects but not a substitute for diabetes and/or weight management, and should be used in moderation.
o Honey contains 3 calories per gram (64 calories/Tbsp because of density) with a lower glycemic index than sugar (35 - 60) and provides antioxidants and small amounts of B vitamins, iron, and zinc.
o Maple Syrup contains 2.6 calories per gram (but 52 calories/Tbsp because of density) and only a slightly lower glycemic index than sugar (54) but provides manganese, zinc, and some antioxidants.
o Coconut Sugar contains 3.75 calories per gram (45 calories/Tbsp like refined sugar) with a lower glycemic index (35-54) due to its fiber content.
Still, many look toward sugar substitutes as an option to satisfy cravings for sweets. Sugar substitutes are alternatives to granulated sugar that provide sweetness with few or no calories . There are three main categories are discussed below with their pros and cons.
A.) Artificial Sweeteners (Synthetic, Calorie-Free)
An artificial sweetener is a synthetic sugar substitute that provides sweetness without the calories of sugar. These sweeteners are much sweeter than sugar, so only small amounts are needed. They are commonly used in diet beverages and sugar-free products. Some examples of marketed artificial sweeteners include aspartame, sucralose, saccharin, and acesulfame potassium. These substances must be proven “generally recognized as safe” (GRAS) by regulatory agencies, however, and have been linked to increased risk of stroke and heart disease, making their long-term effects inconclusive. These long-term studies are still under investigation.
o Aspartame: Equal and NutraSweet, linked to an increased risk of stroke
o Sucralose: Splenda, linked to an increased risk of coronary artery disease
o Acesulfame potassium (Ace-K): Sunnett and Sweet One, linked to an increased risk of coronary artery disease.
o Saccharin: Sweet’N Low, may disrupt the gut microbiome and impact metabolism and appetite.
B.) Sugar Alcohols (Polyols, Lower-Calorie)
A sugar alcohol is a type of carbohydrate that has a chemical structure like both sugar and alcohol, but does not contain ethanol that is found in alcoholic beverages. Sugar alcohols are used as low-calorie sweeteners because they provide sweetness with fewer calories than sugar and have a lower impact on blood sugar level (glycemic index). Look for the naming ending in “ol” as a clue to sugar alcohol – providing 0 - 2 calories for every gram, less than half the calories of regular sugar. Excesses in the polyol family can promote gas and bloating.
o Erythritol: Swerve and Truvia. This has almost zero calories and does not spike blood sugar, but results of several studies have shown strong evidence of increased incidence of blood clotting.
o Xylitol: Used in sugar-free chewing gums to discourage dental caries
o Sorbitol: Used in sugar-free candies and gums
o Maltitol: Used in sugar-free chocolates and glycemic index can be higher than other sugar alcohols.
o Mannitol: Used in various sugar-free products
C.) Natural Sweeteners (Plant-based, minimal impact on blood sugar)
Each of the following have favorable effects on blood sugar in relation to diabetes and help control weight.
o Stevia (Truvia, Pure Via, Stevia in the Raw), considered safe with some studies suggesting an impact on high blood pressure and an impact on gut microbiota.
o Monk Fruit (Luo Han Guo Extract, Mogrosides), does not raise blood sugar levels and has some antioxidant properties. There have been no toxicological issues noted, but long-term studies are limited.
o Allulose (D-Psicose) Used in keto-friendly products, not counted as added sugar in products. Does not impact blood glucose levels. Some report digestive discomfort at high doses.
o Yacon Syrup (Fructooligosacchardies or FOS): Contains a prebiotic fiber and can support gut microbiota. Can cause bloating or digestive discomfort in some people. May have benefits for blood sugar regulation and weight management as other dietary fibers do.
In conclusion, use artificial sweeteners sparingly or avoid if possible. Use sugar alcohols in moderation for slightly fewer calories than cane sugar. The lower-calorie natural sweeteners are probably the safest and best bet to date, however evolving science could bring new evidence or concerns.
*This report is not intended for medical or diagnostic use, but rather an overview for consumers wanting additional information on sweeteners.
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