Artificial sweeteners are found just about everywhere these days, from diet sodas and protein bars to sugar-free snacks and foods branded as “healthy.” They promise the sweetness we crave without the calories of sugar. But are these sweeteners truly a better choice for your health or just a clever marketing strategy?
On a recent episode of the “A Healthier Michigan” podcast, host Chuck Gaidica sat down with registered dietitian Shanthi Appelö to sort facts from fiction when it comes to artificial sweeteners.
Should you use non-nutritive sweeteners?
Appelö prefers the broader term “non-nutritive sweeteners,” which includes both synthetic and natural options like stevia and monk fruit. These sweeteners have little to no calories and generally do not impact blood sugar, making them appealing for people managing diabetes or watching their weight.
While the American Heart Association recommends no more than six teaspoons of added sugar per day for women and nine for men, the average American consumes about 17 teaspoons daily. Excess sugar intake is associated with health risks including obesity, Type 2 diabetes and heart disease.
Given these risks, swapping sugar for a zero-calorie sweetener seems like a no-brainer. However, Appelö points to recent World Health Organization guidance which does not recommend non-nutritive sweeteners for long-term weight management. While switching from regular soda to diet soda can help cut calories in the short term, research shows these substitutes don’t always help people keep weight off in the long run. Some studies suggest artificial sweeteners may alter taste preferences, appetite regulation and even gut health.
Should you use natural sugars?
Natural alternatives like honey or maple syrup might sound healthier, but Appelö says they impact the body similarly to regular sugar. While they have slightly lower glycemic indexes and trace minerals, they should still be consumed in moderation.
So, what’s the best approach? Both Gaidica and Appelö agree it’s about balance and gradually reducing your preference for overly sweet foods. Try using less sugar or sweetener in your coffee, opt for fruit to satisfy dessert cravings or mix unsweetened yogurt with flavored varieties to cut added sugars.
Appelö notes occasional indulgences are fine, and moderation is key. Most artificial sweeteners are considered safe when consumed within recommended limits. For anyone concerned about their sugar intake or sweetener use, checking with a healthcare provider, especially if blood sugar or cholesterol levels are high, is a smart move.
The bottom line: Reducing overall sweetness in your diet is healthiest, whether from sugar or substitutes. A little sweetness is OK, but keeping it in check is better for your long-term health.
Listen to the podcast, Is Diet Better: Are Artificial Sweeteners Safe?, to hear the entire conversation. A Healthier Michigan Podcast is brought to you by Blue Cross Blue Shield of Michigan.
To hear more episodes on your smartphone or tablet, subscribe on Apple Podcast or Spotify or your favorite podcast app.
Photo credit: Getty Images
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