When it comes to sweetening our foods and beverages, the options can be overwhelming. From natural sugars found in fruits to a host of artificial sweeteners created in laboratories that for the life of me I can’t pronounce, weighing the choice between these two types of sweeteners is SO DIFFICULT. Let’s delve deep into the two, and you will find there are pros and cons to both. Like everything in life, it really isn’t that simple. In fact, after reading this blog and digesting the research I have done, you might actually come out the other side more confused.
Natural Sugars: The Sweetness Nature Provides
Natural sugars are found in whole foods such as fruits, vegetables, and dairy products. The three common types include fructose (fruit sugar), lactose (milk sugar), and sucrose (table sugar derived from sugar cane or sugar beets). These sugars are unprocessed and come with a host of nutrients, including vitamins, minerals, and fibre, which can help moderate the body's absorption of sugar and provide additional health benefits.
Fitness influencers I follow love starting their day with a fresh fruit smoothie, why? Because natural sugars come with essential nutrients and antioxidants that support overall health. For instance, fruits like apples and oranges are high in vitamin C and fibre, which help keep them energized enough to post 100 reels of content a day. The fibre helps in slowing down sugar absorption and aiding digestion, which helps maintain stable blood sugar levels throughout the day. The body easily converts these sugars into glucose for immediate use, keeping those influencers energized enough to influence away.
The big twist. It's not all sunshine and rainbows with natural sugars. So don’t just blindly follow the age old advice that natural sugars are okay. It depends on how you consume them. They contain calories (a whole lot), which can contribute to weight gain if consumed in excess. Balancing them within daily caloric intake is essential. While natural sugars are considered generally healthier, they still impact blood sugar levels (unlike some artificial sweeteners), which is particularly concerning if you have diabetes or have a family history of diabetes. Monitoring portion sizes becomes crucial in such cases.
Common foods containing natural sugars include fruits like apples, bananas, and berries, vegetables such as carrots and sweet potatoes, and dairy products like milk, yogurt, and cheese. Even natural sweeteners like honey and maple syrup can be good options, IN MODERATION.
Artificial Sweeteners: The Lab-Diamonds of Sugar
Artificial sweeteners, such as aspartame, sucralose, saccharin, and stevia, are synthetic sugar substitutes that provide a sweet taste without the calories of natural sugars. They are commonly used in "diet" or "sugar-free" products.
Let’s start with aspartame. It’s very low in calories and doesn’t raise blood sugar levels, making it an attractive option for those watching their calorie intake or managing diabetes. You’ll find it in many of your favourite ‘diet’ sodas and sugar-free gums. However, some individuals report headaches or allergic reactions to aspartame, and (disclaimer) it’s not suitable for people with phenylketonuria (PKU), a rare genetic disorder.
Then there's sucralose, known by its brand name Splenda. It’s heat-stable, so you can use it for cooking and baking without any issues. It has zero calories and doesn’t affect blood glucose or insulin levels. You’ll often find sucralose in baked goods, frozen desserts, and beverages. However, some studies suggest it may alter gut microbiota, and it can cause digestive issues in some people. So of course, there’s a catch.
Saccharin, or Sweet'N Low, is another option. It’s zero calories and has a long shelf life, which makes it cost-effective. It’s also often found in diet sodas and sugar-free candies. But it does have a bitter aftertaste and has been linked to bladder cancer in animal studies, though not conclusively proven in humans. It can also cause allergic reactions in some individuals. Again, a catch.
Stevia is my personal favourite out of the artificial bunch, because it's derived from the leaves of the Stevia plant. It’s zero calories and may have additional health benefits like regulating blood pressure and blood sugar (I know, sounds nuts). However, it can have a liquorice-like aftertaste and is more expensive than other artificial sweeteners.
Lastly, acesulfame potassium, or Ace-K, is zero calories and heat-stable, making it suitable for soft drinks, protein shakes, and sugar-free desserts. It doesn’t affect blood glucose levels, but it’s often blended with other sweeteners to mask its bitter aftertaste, and there’s limited long-term safety data. So basically, we don’t know yet.
Artificial sweeteners can offer several benefits, but like anything (fairly) new, we just don’t know much about the long term impacts. Most have little to no calories, making them appealing for weight management. They don’t raise blood sugar levels, which is beneficial for people with diabetes. Plus, unlike natural sugars, they don’t contribute to tooth decay. However, some studies have suggested links between artificial sweeteners and various health issues, though research is ongoing, so the jury is still out. Moreover, the perceived "calorie-free" benefit can lead to overconsumption of sweetened foods and beverages, potentially impacting overall health.
Sugar Timings: When and How to Consume Sugars
Timing your sugar intake can have significant effects on your energy levels, metabolism, and overall health. Here’s a guide to optimizing your sugar consumption throughout the day.
In the morning, you can start your day with a balanced breakfast that includes natural sugars from fruits. This provides a quick energy boost and helps you stay alert. Pairing these with protein and fibre, such as oatmeal with berries and nuts, ensures sustained energy release. Avoid high-glycaemic foods like sugary cereals and pastries, which can cause a rapid spike in blood sugar followed by a crash, leading to mid-morning fatigue.
Before a workout, consuming natural sugars from fruits or a small amount of honey provides the quick energy needed for intense physical activity. This is particularly beneficial for endurance sports. Post-exercise, the body needs to replenish glycogen stores. Consuming natural sugars along with protein, such as a smoothie with fruit and protein powder (or ditch it for a bag of DOKi, wink wink), aids in muscle recovery and energy restoration.
In the afternoon, to avoid the afternoon slump, if you want to satisfy that craving, opt for snacks that combine natural sugars with protein and fiber, such as apple slices with peanut butter or yogurt with berries. In the evening, just don’t. Consuming large amounts of sugar can interfere with sleep patterns and lead to weight gain. Before bed, it’s the same story. Try to avoid sugar as much as possible. A balanced snack, if needed, such as a small serving of nuts or a glass of warm milk, is a better option.
After researching the pros and cons of natural and artificial sugars, I was left more confused than in my ignorant state before. I’m guessing, if you actually read this blog, you might be too. But if I had 3 takeaways, they would be: 1. Moderation. 2. Timing. 3. No one really knows!
P.S: Please don’t take health advice from me, I’m just a guy that makes meat snacks for a living. Talk to a doctor like a normal person with a head on their shoulders.