It’s no surprise that we automatically reach for the “sugar-free” food or beverage on the shelf in a bid to be healthier. But before that, read on to understand the true meaning behind the term “sugar-free” and learn to make informed choices.
What are sugar substitutes?
Any form of sweetener that is used to replace table sugar (sucrose) can be termed as a sugar substitute. These sugar substitutes can be classified into two categories – natural & artificial sweetener.
· Natural sweeteners
These sugar substitutes are often promoted as healthier options, but often undergo processing and refining as well. Common natural sweeteners include:
-
Coconut sugar
-
Honey
-
Molasses
-
Maple syrup
- Palm sugar
While these natural sweeteners are touted as healthy due to the additional nutrient content, they contain the same amount of calories and are absorbed the same way as regular sugar, hence raising blood sugar levels. Hence. intake of these sweeteners should be considered the same as table sugar.
· Low-calorie sweeteners
These sugar
substitutes are usually derived from plants. While the
sweetness receptors on our taste buds recognize these sweeteners as
sweet-tasting, they are not broken down and are absorbed by our body differently
as compared to sugar, due to the different structure. Hence, these sweeteners
provide a sweet taste with much less calories, and without negative
consequences on blood sugar levels.
While these sweeteners do contain calories, they are usually labelled as “zero-calorie” because they provide intense sweetness with usage at just a small amount of negligible calories.
Popular
non-nutritive sweeteners include:
-
Erythritol
-
Allulose
-
Monk fruit sweetener
-
Xylitol
-
Stevia
While low-calorie sugar substitutes are beneficial for weight management and diabetics as they are low in calories and do not raise blood sugar levels, studies have raised possible health concerns:
1. Increased Appetite & Cravings for Sugar
Regularly consuming sweetened food products, even if they have been substituted with sugar substitute, may increase appetite and cravings for sweet foods in general. Increased consumption of these foods may also displace intake of natural foods, which are lower in calories and nutrient-dense. In the long run, frequent intake can lead to weight gain and malnutrition.
2. Gut Health
Maintain a healthy gut by having the right balance of good and bad bacteria composition is key towards optimal physical and mental health. The composition of gut bacteria varies by individual and is affected by lifestyle habits. Sugar substitutes have been found to reduce the composition of beneficial bacteria. In some studies, sugar substitutes also disrupted the gut bacteria balance and caused poorer blood sugar control among consumers.
Moderation and Shopping Smart is Key:
Sugar substitutes are beneficial if you are trying to gradually reduce sugar intake and manage weight. However, it is important to generally reduce sweetness levels of foods and minimize consumption of both sugar and sugar substitutes. Instead, whole foods such as fruits, vegetables, grains and protein should be the basis of your diet as well, rather than processed foods.
At the same
time, read food labels carefully and understand the meaning behind it:
- No sugar or sugar-free: The product does not contain sugar, but may contain natural or artificial sweeteners and sugar alcohol.
- No added sugar: No extra sugar was
added during processing. However, the original source might have contained
sugar (for example: fructose in fruit juice). Sugar substitutes may have also
been added.
Anna Hoo Clinic
Reference:
1. Ma, J., Bellon, M., Wishart, J. M., Young, R., Blackshaw, L. A., Jones, K. L., ... & Rayner, C. K. (2009). Effect of the artificial sweetener, sucralose, on gastric emptying and incretin hormone release in healthy subjects. American Journal of Physiology-Gastrointestinal and Liver Physiology, 296(4), G735-G739.
2. Ford, H. E., Peters, V., Martin, N. M., Sleeth, M. L., Ghatei, M. A., Frost, G. S., & Bloom, S. R. (2011). Effects of oral ingestion of sucralose on gut hormone response and appetite in healthy normal-weight subjects. European journal of clinical nutrition, 65(4), 508-513.
3. Yang, Q. (2010). Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings: Neuroscience 2010. The Yale journal of biology and medicine, 83(2), 101.
4.
Suez, J., Korem, T., Zeevi, D., Zilberman-Schapira,
G., Thaiss, C. A., Maza, O., ... & Elinav, E. (2014). Artificial sweeteners
induce glucose intolerance by altering the gut microbiota. Nature, 514(7521),
181-186.
