When it comes to sweetening your morning coffee or choosing a dessert, the debate between “real sugar” and artificial sweeteners often comes up, with the question, which is better for me?
Deanna Schweighardt, RDN, CDCES, a registered dietitian and certified diabetes educator with The Center for Diabetes Wellness and Prevention, located at the RWJBarnabas Health Ambulatory Care Center, is here to help answer that question based on your health goals, lifestyle, and how much you’re really consuming.
What is “Real Sugar”?
“Real sugar” typically refers to cane sugar or honey, both natural sources that provide calories. When you eat sugar, your body breaks it down into glucose for quick energy. While “real” or natural sugar isn’t “bad,” moderation is key.
According to the American Heart Association, men should consume no more than 9 teaspoons of sugar a day, and women should consume no more than 6 teaspoons. This is because too much “real” sugar over time can contribute to weight gain, blood sugar spikes, increased level of heart disease, and dental cavities.
What About Artificial Sweeteners?
Artificial sweeteners include saccharin, acesulfame, aspartame, neotame, and sucralose. Although they provide little to no calories, they don’t have beneficial nutrients like vitamins, fiber, minerals or antioxidants. They can be helpful for those with diabetes who need help managing blood sugar, those aiming to reduce caloric intake or anyone looking to cut back on added sugar without giving up sweetness.
However, some people find they don’t enjoy the taste or that sweeteners make them crave more sweet foods with less nutritional values instead of healthy, filling, and highly nutritious foods. Research shows they are generally safe in moderate amounts, but it’s still best not to rely on them as your only strategy for healthier eating.
How to Choose What’s Best for You
The healthiest approach is balance, use sweeteners (natural or artificial) mindfully and focus on building a diet rich in whole foods.
If you only eat sugar, whether it’s in a natural form or artificial form, you won’t feel full, which creates the vicious cycle of wanting more sugar. Instead balance natural sugars, like fruit, with a fat or protein; an apple with peanut butter or cheese is a great example. It provides you with the satisfaction of sweetness, but the fat and protein signal fullness to the brain.
In addition, you can:
- Check your habits. If you rarely have sugar, enjoy the real thing.
- Managing blood sugar or weight? Artificial sweeteners may be used as a helpful tool.
- Listen to your body. Some people experience digestive discomfort with artificial sugars. If that’s you, then cut back.
- Focus on overall diet quality. Whether it’s sugar or sweetener, balance it with plenty of fruits, vegetables, lean proteins, and whole grains.
__
To learn more about Outpatient Nutrition Counseling Services, visit click here.