It’s no secret that added sugar intake wreaks havoc on the human body. Artificial sweeteners included.

High blood pressure, inflammation, weight gain, and diabetes are just a few of the adverse side effects of too much sugar. To cut down on the amount of sugar consumed and thus limit the dietary dangers, millions of people use artificial sweeteners because the marketing tells us they’re healthier than sugar. But what do health experts and science-based research say about artificial sweeteners and their effects on your body?

“The belief that artificial sweeteners are a safe substitute for sugar is fake news,” Dr. Guy L. Mintz, Director of Cardiovascular Health & Lipidology of Cardiology at Northwell Health’s Sandra Atlas Bass Heart Hospital in New York, told Healthline.

When talking about artificial sweeteners, the most common are the big three: saccharin, aspartame, and sucralose. You know them better as Sweet ‘N Low, Equal, and Splenda — the rainbow packets thoughtlessly stuffed into sugar caddies across America.

They’re marketed as a healthier alternative to sugar – because to some, they sort of are. For example, for people with diabetes, artificial sweeteners generally don’t raise blood sugar levels. They also don’t contribute to tooth decay and cavities. And the biggest pro to choosing an artificial sweetener over refined sugar is the low or no calorie count.

The rest of the multitudes of research show nothing great. Studies suggest that artificial sweeteners may potentially have adverse metabolic effects such as increased obesity, impaired blood sugar regulation, and hyperinsulinemia — higher than normal insulin in your blood. And in the last few years, animal studies have convincingly proven that artificial sweeteners can cause other serious health problems such as brain tumors, bladder cancer, and heart disease. 

It’s no wonder more and more health experts are urging people to avoid artificial sweeteners when possible, especially when adding them in after the fact. Think of a packet of Splenda in your unsweetened iced tea. So what should you choose instead?

A Better Choice

Hate to break it to you, but when it comes to smart alternatives to refined sugar, they all still have their downsides despite being “better than” sugar. But natural sugar substitutes are your best bet for a healthier sweetener if you can control what type and how much you consume – like in coffee, tea, baked goods, etc.

A few natural sugar substitutes we love include raw honey (which doesn’t raise blood sugar levels as quickly as sugar), date sugar (packed with fiber and antioxidants), and real maple syrup (though still high in sugar, it’s still better for you than refined sugar). 

We also found that allulose, stevia, and monk fruit are good alternative options. But as with anything, consume all sugar forms in moderation. 

Bottom Line

Be conscious of your sugar intake, and remember, the closer to a natural sugar you can get, the better off and generally more healthy it will be. For example, the American Heart Association suggests that women consume no more than 100 calories (about six teaspoons or 24 grams) and men no more than 150 calories (about nine teaspoons or 36 grams) of added sugar per day. That is close to the amount in a 12-ounce can of soda.

As with anything related to your health, discuss your diet and any potential changes to your diet with your doctor.

DISCLAIMER

*The information provided here is only for educational and informational purposes and is not intended as medical advice. Always consult with a medical professional before trying anything new.