There has been tremendous debate over the use of artificial sweeteners and their effects on health over the last few years, especially as we as a society battle with overweight and obesity. Humans tend to enjoy sweetness, so it’s no surprise that many individuals add products to sweeten their snacks, meals, and beverages. But what is best for our health?
Sugar
Often considered to be “evil,” sugar actually plays a vital role in many processes within the body. Sugars are broken down into glucose, the simplest form of sugar in the body. Glucose is then used as a fuel source for the brain, as well as the rest of the body, including muscles. The body prefers to use glucose as its primary fuel source, and while the rest of the body can adapt if there isn’t enough available, glucose remains the sole fuel for our brains.
Although the body needs sugar (in the form of carbohydrates), it’s important to be mindful of the type of carbohydrate you’re consuming. The best way to judge carbohydrates is by using the glycemic index. Low glycemic index carbohydrates take longer to be digested and absorbed, providing a steady trickle of glucose into the bloodstream. On the other hand, higher glycemic index carbohydrates are rapidly digested and absorbed, causing a quick influx of glucose into the bloodstream. This sudden surge can cause problems, as the body reacts by increasing insulin levels, which causes cells to take up the glucose and lower its concentration in the blood. Low glycemic index diets are associated with better blood glucose control and a reduced risk of various diseases. Additionally, low glycemic index carbohydrates help you feel fuller for longer.
Sugar alone, such as table sugar, has little nutritional value. While it provides carbohydrates, it doesn’t contribute any vitamins or minerals to your diet. Though your body requires carbohydrates, adding sugar to your snacks, meals, or beverages is generally unnecessary. Aim to limit your intake of sugary foods, including cakes, confectionery, cookies, soft drinks, fruit juices, and energy drinks.
Artificial Sweeteners
An alternative to adding sugar to your snacks, meals, and beverages is using artificial sweeteners. These sweeteners are intensely sweet but contain far fewer calories than sugar. This makes them popular among dieters and those concerned about consuming real sugar. However, there has been a great deal of skepticism about artificial sweeteners, with many unfounded [rumors of cancer](https://www.professorshouse.com/cancer-sucks/) and disease circulating. A simple search on the internet reveals numerous stories and articles on artificial sweeteners. It’s important to remember not to believe everything you read. Artificial sweeteners are considered safe for human consumption, and many of the studies warning about potential health risks are poorly conducted.
Ultimately, whether you choose to use regular sugar or artificial sweeteners is a personal decision. Keep in mind that while sugar doesn’t provide any nutrients, neither do artificial sweeteners. However, sugar adds calories, while artificial sweeteners do not. Sugar is often considered a more natural product.
How About a Little Less Sweetness?
If you want to reduce the amount of sugar you consume but aren’t willing to use artificial sweeteners, you could try reducing the overall sweetness of your snacks, meals, and beverages. A little-known fact is that our taste buds adapt to what we consume. For example, if you start adding one teaspoon of sugar to your coffee, it will initially taste sweeter, but over time, you’ll get used to it and may need to add more to achieve the same sweetness. The great news is that this process works in reverse. If you gradually reduce the amount of sugar or artificial sweetener you use, your taste buds will adjust, and eventually, you won’t need as much sugar for your food or beverages to taste good. <h4>Alternatives to Provide Sweetness</h4> There may be times when you crave a sweet taste. Honey and fruit are good, natural options for satisfying those cravings. Honey can be used as a spread or in drinks to sweeten foods, while fruit is naturally sweet and can serve as a guilt-free sweet snack.
Your overall health is important. To live a long and enjoyable life, you need to prioritize good health. You should aim to limit the amount of sugar you consume, or perhaps choose to use an artificial sweetener. While artificial sweeteners are safe for consumption, they can help reduce your overall calorie intake. Additionally, working on reducing both sugar and artificial sweetener usage will allow your taste buds to adjust to a less sweet diet.
