Are sugar-free options really healthy? Understanding the complexities of artificial sweeteners

Jinal Patel, Chief Dietician at Apollo Spectra Hospitals, says "Both sugar and artificial sweeteners are addictive, however artificial sweeteners may cause you to get more hungry, eat more throughout the day and even develop diabetes."

By: Lifestyle Desk

New Delhi | May 7, 2023 09:10 AM IST

3 min read

A lot of people tend to opt for sugar-free options. (Source: Getty Images/Thinkstock)

Sugar-free options have gained popularity among health-conscious individuals due to their perceived benefits of being healthier and less fattening. These days, a variety of sugar-free alternatives are available for many food items. According to Harvard Health Publishing, “The average 12-ounce can of sugar-sweetened soda delivers about 150 calories, almost all of them from sugar. The same amount of diet soda has zero calories. The choice seems like a no-brainer.”

However, it added, “The way the human body and brain respond to these sweeteners is very complex.” As such, it’s crucial to understand if sugar-free options are really healthy.

Also read | Beat sugar cravings with these effective diet and lifestyle tips

Jinal Patel, Chief Dietician at Apollo Spectra Hospitals, explained, “An artificial sweetener is a food additive that substitutes the sweetness, but usually has low calories. Apart from its few known benefits, animal studies have convincingly proven that artificial sweeteners can cause weight gain, tumours, cancers and many other health hazards.”

“Splenda and Stevia are popular sweeteners that don’t add calories to your food. Both are generally considered safe to use, yet research on their long-term health effects is ongoing. Overall, while both sugar and artificial sweeteners are addictive, artificial sweeteners cause you to get more hungry, eat more throughout the day and even develop diabetes,” she added.

A Johns Hopkins nutrition blog for diabetes states that “the research on sugar substitutes is controversial and there a lot of variables because we all have a different response to sugar, sugar substitutes, and our other food and beverage choices thanks to genetics, our environment, and the balance of bacteria in our gut.”

Also read | Health tips for diabetics: Three lifestyle habits to manage blood sugar levels

While there is no straightforward answer — it is important to consider the health hazards that have been associated with artificial sweeteners and sugar-free foods. “Sugar substitutes the sweet taste, and sweet-tasting things are addictive. So, the message for both added sugar and sugar substitutes is to limit. Start by drinking more water and avoiding diet drinks. Be an informed consumer and read the ingredient list on food labels for sugar substitutes,” John Hopikins’ blog added.

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