In our search for guilt-free sweetness, non-sugar sweeteners have become popular alternatives to regular sugar. These low- or no-calorie substitutes aim to satisfy our cravings while providing a seemingly healthier option for managing blood sugar levels. However, recent studies have raised concerns about these sweeteners, including potential digestive issues and the risk of DNA damage.
Sugar or Artificial Sweeteners: Which Is Better for Your Blood Sugar?
A meta-analysis conducted by Roselyn Zhang and colleagues investigated the effects of no- or low-calorie non-nutritive sweeteners (NNS) versus sugar-sweetened beverages (SSB) on blood sugar levels and appetite-related hormones. The study found that participants who consumed NNS beverages experienced no significant difference in post-meal glucose and appetite-related hormone levels compared to those who drank water. In contrast, sugar-sweetened beverages exhibited varying effects on glucose and several hormones linked to appetite regulation. The implication here is that artificial sweeteners could be a healthier alternative to sugar-laden drinks when it comes to managing blood sugar spikes after meals.
What About Sucralose (Splenda) – Is It Really a Safer Sugar Substitute?
Sucralose is a popular artificial sweetener marketed under the brand name Splenda. A recent study by researchers from North Carolina State University and the University of North Carolina at Chapel Hill has found that sucralose-6-acetate, a chemical present in sucralose, induces DNA damage. The researchers classified sucralose-6-acetate as “genotoxic” indicating that it poses
risks to the genetic information within cells, putting people at risk for disease. Additionally, researchers linked sucralose to leaky gut syndrome, characterized by a weakened intestinal lining that may lead to various digestive issues, causing symptoms such as a burning sensation, painful digestion, diarrhea, gas, and bloating.
Takeaway Points:
Although artificial sweeteners have less of an impact on blood sugar levels than sugar- sweetened beverages, they do come with other risks such as DNA damage and digestive problems. It is important to note that reducing overall intake of both types of sweeteners is the most beneficial goal for overall health, blood sugar regulation, disease prevention, metabolic health and digestive health. Excessive sugar consumption can lead to weight gain and increase the risk of chronic health conditions, while excessive artificial sweetener consumption can lead to other complications such as leaky gut and DNA damage.
Moderation is key: Whether you decide to curb your sweet tooth with artificial or natural sweeteners, moderation is crucial.
Whole Foods Diet Perspective: Remember that sweeteners are only a part of your overall diet and are non-essential. Focusing on a balanced, nutrient-rich diet is essential for overall health and well-being.
Personal Health Goals: Your health objectives and any underlying medical conditions should influence your choice. If you are managing diabetes or watching your calorie intake, artificial sweeteners could be more suitable. However, for individuals seeking natural options or experiencing adverse reactions to certain sweeteners, natural alternatives like honey or maple syrup may be preferable.
Other strategies for blood sugar regulation: Pair your sweets (fruits included) with a protein and/or fat source. The protein and fat will help stabilize your blood sugar and prevent blood sugar spikes. An example snack would be apple slices topped with nut butter and hemp seeds. The apple contains sugar, and the nuts/seeds contain fat and protein; this combination will help
prevent blood sugar spikes.
In the sweet debate between sugar and artificial sweeteners, there is no one-size-fits-all answer. This article sheds light on both sides of the argument, highlighting potential benefits and concerns for each. As consumers, we must stay informed, make mindful choices, and prioritize moderation and balance in our diets.
Are you finding it challenging to maintain a balanced diet and proper nutrition? We are here to support you on your path to a healthier lifestyle! Call us today at 604-949-0077 to book a consultation, where we’ll create personalized recommendations designed specifically for your unique needs and goals.
References
Susan S. Schiffman, Elizabeth H. Scholl, Terrence S. Furey & H. Troy Nagle (2023) Toxicological and pharmacokinetic properties of sucralose-6-acetate and its parent sucralose: in vitro screening assays, Journal of Toxicology and Environmental Health, Part B, DOI: 10.1080/10937404.2023.2213903
Zhang R, Noronha JC, Khan TA, McGlynn N, Back S, Grant SM, Kendall CWC, Sievenpiper JL. The Effect of Non-Nutritive Sweetened Beverages on Postprandial Glycemic and Endocrine Responses: A Systematic Review and Network Meta-Analysis. Nutrients. 2023 Feb 20;15(4):1050. doi: 10.3390/nu15041050. PMID: 36839408; PMCID: PMC9965414.
