Intense sweeteners: helpful or harmful?
By That Sugar Movement
When reducing intake of added and free sugars, are sugar substitutes helpful or harmful?
For a simple answer, here is what we advise:
Alternative, intense sweeteners and sugar substitutes are fine if weaning off a very high sugar diet for the short-term. But we do not recommend regular or long-term consumption. If using, ensure you do not go overboard.
By reducing our intake of sugar and sweeteners overall, our sensitivity to the subtle sweet taste from whole foods, such as sweet potato, cinnamon or vanilla, will eventually increase, lessening the requirement for intense sweet tastes to feel satisfied.
Still hankering for a bit more info on intense sweeteners? Read on!
Intense sweeteners - what are they?
Intense sweeteners are defined by Food Standards Australia and New Zealand (FSANZ) as: “…many times sweeter than sugar which means they can be used in much smaller amounts. They are classed as food additives and added to foods to replace sugar to provide low or lower energy/kilojoule foods or foods that are reduced in sugar or sugar-free.”
At the time of writing, FSANZ listed 13 ingredients as safe and acceptable intense sweeteners for use in Australia and New Zealand. They are a mixture of naturally-derived or artificially-created substances, and sugar alcohols.
Naturally-derived sweeteners
Highly processed products, naturally-derived sweeteners are a result of the processing of specific plants from their natural state to produce concentrated and sweet-tasting extracts.
Two popular naturally-derived intense sweeteners are stevia and monk fruit.
Though more research on their health effects is needed, they are likely better options than many other intense sweeteners out there, as they are at least derived from natural sources and not artificially made.
Artificial sweeteners
We do not recommend consuming intense sweeteners regularly or long-term, but this is especially true for artificial sweeteners.
Why? While research is ongoing to further elucidate the impact of each of the various sweeteners on human health, regular or high intake may be linked to:
- Adverse impacts on the composition of microbes of the intestinal microbiome (which is central to every aspect of health)
- Adverse impact on the body’s blood glucose response and increased risk for type 2 diabetes
- Increased risk for weight gain and glucose intolerance
- Increased risk for circulatory disease
- Tricking us into eating more food, and possibly increasing hunger. (Ironic considering they have been marketed for assisting weight loss!)
Essentially, artificially created products should be consumed with caution.
“Your body deserves better than laboratory-made sweetness.” - That Sugar Guide
Sugar alcohols
All sugar alcohols are highly processed, offering no nutritional value, and far removed from their naturally occurring sources.
Sugar alcohols occur naturally in whole foods like veg and fruit. When used commercially, they are chemically processed from foods containing starch, glucose, or sucrose to form a crystallised product that can be added to packaged goods as a sweetener and to add texture and bulk, such as in ‘sugar-free’ biscuits and gum.
Newer sugar alternatives
The food industry is constantly innovating to create “healthier” alternatives for the sweet factor in food and drink products. In these cases, be wary of clever marketing, as such products are simply another guise for the sweet stuff and keep our desire for intense sweet tastes alive.
Bottom line: limit sugars AND sweeteners
If you are after something sweet, we suggest choosing real, whole foods and limiting or avoiding highly processed or artificially made substances.
Evidence continues to grow showing how intense sweeteners are implicated in the development of various health concerns and disease states, and can maintain a strong craving for, and dependence on, sugar.
This is despite popular belief or how the product is marketed.
“… the body cannot be tricked! A diet soft drink may briefly fool the mind into believing it’s a sweet hit, but the body is too smart and will search for its ‘legitimate’ sugar fix elsewhere. It’s likely you’ll end up having a muffin or a piece of chocolate later on to satisfy the body’s needs.” - That Sugar Book
If you choose to have some, aim to limit intake of added sugar to 6 teaspoons (25g) per day, as per recommendations by the World Health Organization, and choose the less processed sweeteners when you do.
Instead, nourish yourself by consuming mostly real, whole and fresh foods. More of the good stuff so there is little room left in your diet for the not-so-good stuff.
