by Erica F. Perusse BS, MS/DI Candidate
You're out running errands and decide to treat yourself to a delicious morning coffee. As the barista hands it over, they ask, “Would you like cream and sugar? We have Equal, Sweet’N Low, Splenda, Truvia…” You pause. You’ve seen these little packets everywhere—brightly colored and promising a sweet fix without the sugar. But are they actually a good choice?
Maybe you've made the switch to cut back on sugar, manage weight, or keep blood sugar in check, but you’re not quite sure if they’re helping or hurting. So, are they a smart swap or just another nutrition myth? Let’s take a moment and find out.
What Are Sugar Substitutes?
Sugar substitutes provide sweetness without the same calorie content as sugar. They can be artificial, like aspartame (Equal, the blue packet), saccharin (Sweet’N Low, the pink packet), and sucralose (Splenda, the yellow packet), or naturally derived, like stevia (Truvia or Pure Via, often green). Unlike regular sugar, most of these sweeteners pass through the body without raising blood sugar, making them a common choice for people with diabetes or those looking to reduce their sugar intake. Monk fruit, a natural sweetener, is a zero-calorie option with no impact on blood sugar, but it’s often mixed with other sweeteners and tends to be more expensive.
Are They Safe?
The FDA has approved several non-nutritive sweeteners for general consumption, including:
- Aspartame (Equal) – 200 times sweeter than sugar
- Saccharin (Sweet’N Low) – 200 to 700 times sweeter
- Sucralose (Splenda) – 600 times sweeter
- **Stevia (Truvia, Pure Via)** – 200 to 400 times sweeter
Research suggests these sweeteners are generally safe when consumed within recommended limits. However, there’s an ongoing debate about their long-term effects, particularly concerning gut health, cravings, and metabolic changes. Some people report digestive discomfort from stevia, while artificial sweeteners like aspartame may trigger headaches in sensitive individuals. Sugar alcohols like erythritol and xylitol, found in some sugar-free products, are low-calorie options that don’t spike blood sugar, but they can cause bloating or digestive issues when consumed in large amounts.
Do Sugar Substitutes Help with Weight Loss?
Many people turn to sugar substitutes to cut calories and manage weight. Some studies suggest they can help reduce total calorie intake, while others indicate that regularly consuming artificial sweeteners might trigger cravings for sweet foods, leading to overeating. Why? Since these substitutes are often much sweeter than regular sugar, they may alter taste preferences over time, making naturally sweet foods like fruit seem less satisfying.
The key is mindful consumption—just because something is labeled "sugar-free" doesn’t mean it's a free pass to overindulge.
How Do They Affect Blood Sugar?
Most non-nutritive sweeteners do not raise blood sugar, which is why they are often recommended for people with diabetes. However, some sugar alcohols, like maltitol and sorbitol (commonly found in sugar-free candies and baked goods), can cause mild increases in blood sugar levels. If you’re managing diabetes, it’s always best to monitor your body’s response to different sweeteners.
The Bottom Line: Should You Use Them
Sugar substitutes can be a helpful tool for reducing sugar intake, but they’re not a magic bullet. Some people find they help curb cravings, while others feel they make sweet cravings worse. The best approach? Listen to your body and use them in moderation.
Your Turn: Do You Use Sugar Substitutes?
Do you reach for the classic colored packets at the coffee shop, or do you prefer natural alternatives? Clients of NWE 1:1 signature coaching and Nourished Membership have access to in-depth live training, where we take the time to answer specific questions about sugar alternatives. Want to dive deeper into this topic? Let’s talk about it!
References:
American Diabetes Association (2023). "Nutrition for Life: Sugar Substitutes." Retrieved from www.diabetes.org
USDA National Agricultural Library (2024). "Nutrition for Health and Fitness: Sugar and Other Sweeteners"Retrieved from www.nal.usda.gov
Journal of the Academy of Nutrition and Dietetics (2022). "Artificial Sweeteners and Their Effects on Appetite and Weight Regulation." Retrieved from www.jandonline.org
National Institutes of Health (2024). "Aspartame and Other Sweeteners in Food" Retrieved from www.fda.gov
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