Natural vs. artificial sweetener: Which is best for you?
Not all “sweeteners” are created equal. With different options available, it can be difficult to know which ones fit into a healthy diet. A Baylor College of Medicine registered dietitian breaks down natural and artificial sweeteners.
Outside of regular sugar, common natural sweeteners include stevia, monk fruit, coconut sugar and agave nectar. Although people assume “natural” means healthier, that is not always the case.
“If you are trying to watch your weight, it’s important to remember that natural sweeteners can still contribute calories and, depending on the product, may still affect blood sugar levels,” said Dr. Luis Rustveld, associate professor in the Department of Family and Community Medicine at Baylor.
Rustveld recommends thinking less about whether a sweetener is natural or artificial and more about how it fits into overall eating habits and health goals. Natural sweeteners are not automatically superior, and artificial sweeteners are not automatically harmful. Most provide little nutritional value on their own, so the bigger picture is how often and how much sweetness is part of your diet.
Common artificial sweeteners include aspartame, sucralose and saccharin, which often are found in sugar-free beverages and foods. These are considered non-nutritive sweeteners because they provide little to no calories while adding sweetness.
Another category includes sugar alcohols, such as xylitol, erythritol and sorbitol, which are carbohydrates used in many sugar-free products. They generally provide fewer calories than regular sugar but can cause bloating, gas or digestive discomfort in some people, especially when consumed in large amounts.
For people with diabetes, sugar alone should not be the only focus: “A common misunderstanding is paying attention only to grams of sugar while overlooking total carbohydrate intake. Total carbohydrates, including starches and, in some cases, sugar alcohols, often have a greater impact on blood sugar management.”
Certain groups should be mindful of specific sweeteners. For example, individuals with phenylketonuria (PKU) should avoid aspartame because they cannot properly metabolize phenylalanine. Some individuals also report headaches or gastrointestinal symptoms with certain sweeteners.
“People want sweetness without calories, but we also should think about not expecting highly sweet foods all the time. The evidence is still evolving on how artificial sweeteners affect appetite and metabolism but relying heavily on sweet foods, whether they contain sugar or not, may make it harder for some people to build balanced eating habits.”
Instead of always choosing sugar-free products, consider adding naturally sweet foods that also provide nutritional value.
To add some sweetness to foods like yogurt, adding fruit can provide sweetness along with fiber, vitamins and other nutrients. “There is nothing wrong with choosing yogurt that is lower in added sugar rather than completely sugar-free. Over time, try to let your taste preferences adjust so you can enjoy foods with less added sweeteners.”
Rustveld emphasizes that both regular sugar and artificial sweeteners can fit into a healthy diet when used in moderation.
“Sugar is not the whole picture. It’s how much of it you use and what else you are doing to eat healthy and balanced. Current evidence suggests both regular and artificial sweeteners can have a place in a healthy diet when used in moderation,” Rustveld said.
By Homa Warren
