39: Sugar Substitutes Explained: Which Sweeteners Are Safe and How to Reduce Added Sugar

The sugar substitute aisle is overwhelming — and not everything labeled 'natural' is actually better for you. In this episode, we break down the most common sugar substitutes, what the research says about their safety and effects on the body, and practical ways to reduce your overall added sugar intake without giving up sweetness entirely.

Thanks for spending time with us today on Stacked Intent. If this episode added something to your life, we'd love it if you left a review and followed us on Instagram — it helps more people find the show. For resources, tools, and more visit us at www.stackedintent.com. New episodes drop every Thursday. Because when you choose to authentically be you, you are always enough.

Transcript

• Topic 1: Nutritive vs Non-Nutritive 
  • Point 1: Nutritive sweeteners are known as caloric sweeteners or sugars and provide energy in the form of carbohydrates. Nonnutritive sweeteners, also called sugar substitutes or artificial sweeteners, are alternatives that contain none or very low amounts of carbohydrates or energy. While the term “nutritive” may sound like it is healthy or “nutritious” for you, this is not necessarily the case. Sugar is a source of “empty calories” meaning that it contributes no other necessary nutrients and in excess can lead to obesity and associated health problems. We know that foods and beverages high in added sugars often replace healthier foods and drinks in the diet. This can result in a nutrient-poor diet that does not support good health. 
    • The most common nutritive sweetener is table sugar or sucrose. Sucrose is a double sugar (disaccharide) made up of fructose and glucose, two simple sugars (monosaccharides). If you have ever heard of “natural sugar”, like from fruit or honey, this kind of sugar is fructose and glucose. 
  • Point 2: Different types of sugar have varying levels of sweetness, meaning that more or less may be needed to achieve the desired level of sweetness. Fructose is sweeter than other sugars, meaning a smaller amount can be used, which adds fewer calories. Lactose is another naturally occurring sugar you may be familiar with, as it is found in milk and provides a small percentage of the sugar intake in the American diet. Lactose is not a very sweet tasting sugar, which is why many people like to add flavorings to yogurts and milks. Other types of common nutritive sweeteners are agave nectar, raw sugar, molasses, honey, and high-fructose corn syrup. 
  • Point 3: Non-nutritive sweeteners are those that are typically high intensity sweeteners, meaning that a minimal amount is utilized in foods to provide the desired taste. Aspartame is a commonly used reduced-calorie sweetener and is about 200 times sweeter than sucrose. Certain non-nutritive sweeteners, such as aspartame, break down under high heat and its stability varies depending on if it is used in a solid food or liquid. All non-nutritive sweeteners on the market in the United States must be approved for use by the Food and Drug Administration. Those currently approved and in use are: aspartame or Nutrasweet or Equal, saccharin or Sweet N Low, acesulfame K- Sunette or Sweet One, Sucralose or Splenda. While these are some of the more commonly known non-nutritive sweeteners, there are many more on the market.  

• Topic 2: Pros and Cons of Using Alternative Sweeteners  
  • Point 1: Alternative sweeteners, or sugar substitutes are popular in “sugar free” or “diet” beverages and foods. While we know that too much sugar can be associated with tooth decay and cavity production, sugar substitutes could potentially lower the risk of dental affects. 
  • Point 2: Sugar substitutes can also be helpful for individuals managing diabetes by providing a sweet taste without the added calories or effect on blood glucose levels that foods or beverages sweetened with sugar would have. 
  • Point 3: While it may seem like sugar alternatives are the way to go to promote weight loss for the rest of your life, studies show that for adults and children who are overweight or obese, sugar substitutes may help manage weight in the short term, but it is not clear the effects that they may have for weight management over time. Research is ongoing to assess the associated health concerns on the long-term daily use of artificial sweeteners with some evidence to link them with higher risk of stroke, heart disease and death, but other factors, like unhealthy habits, may be the cause of the increased risks, rather than the daily consumption of sugar substitutes. 

• Topic 3: Ways to reduce daily sugar intake 
  • Point 1: It is important to recognize why we eat sugar in the first place. Candy, pastries, pies, cakes, cookies, cereals, beverages, and even salad dressings are sources of added sugar in our diet. While we may eat cake on only special occasions, we may be a little more likely to consume excess sugar without realizing it from our “healthy” cereals and salad toppings. We know that sugar provides a desired sweetness, but it also adds texture and color to foods and plays a role in thickening, firming, and preserving. Because of all of the different forms of sugar and the uses it has in food, it is no wonder that we as Americans consume more sugar than is healthy in our diets. 
  • Point 2: While cutting out all sources of added sugar would be a daunting and unpleasant task, there are certainly small ways to make changes that overtime can add up to big differences. For example, use fresh fruit to sweeten cereals and oatmeal rather than purchasing a sweetened, flavored version. Try cutting your sweet tea with unsweet and adding lemon, gradually adding more unsweet than sweet over time. Instead of pies, cookies, and sweet rolls for dessert, opt for a yogurt parfait or fresh fruit. 
  • Point 3: While sugar substitutes by themselves in moderation can be helpful in promoting weight management in the short term and have been found to be safe for consumption, it is important to remember that many of these sugar substitutes are included in highly-processed snacks, foods, and drinks that contain other less nutritious ingredients. To get more bank for your buck, choose more nutrient-dense, naturally sweetened options like fruit, plain yogurt, vegetables, and whole grains to promote a healthy lifestyle. 

• Call to action: Take notice of what alternative sweeteners are in the foods that you eat. The ingredients list will help you identify these. Here 21 days challenge to change look at shifting your food plate into a healthy balance on sugars.