Ever since we developed the first artificial sugars, the debate on whether they’re harmful or beneficial hasn’t stopped.
In fact, even if you decide to take matters into your own hands, you’d be hard-pressed to find an easy answer to this question.
The thing is, there isn’t one, or rather, a clear answer, as both artificial and natural sweeteners have their benefits and drawbacks.
Having your cake and eating it too is certainly possible, so long as you consume things in moderation, and we’ll be going over some scientific data regarding exactly that.
How much and how often should you incorporate artificial sweeteners into your diet?
Keep reading to find out.
What are artificial sweeteners?
With how long it’s been since they first appeared on the market, the artificial sweetener industry has grown to a point where there are hundreds of different brands to choose from.
Currently, some of the more popular ones are Splenda, Sweet and Low, Equal, and Nutrasweet.
Chances are, you’ve already heard of Splenda, as it’s been around since the late 90s, even though its active ingredient, sucralose, was discovered in the late 70s.
FDA claims that all of the substances listed above are safe, but there’s plenty of evidence supporting the idea that artificial sweeteners are harmful.
Here’s some more recent data on the ones dominating the market.
Splenda (sucralose)
While it may seem that Splenda is here to stay, seeing as it’s present in millions of households across the continental US, many have conducted studies into the safety of this product.
This research, which included a study of the effects Splenda may have on rats, has found that it’s connected with obesity, disease, and inflammatory markers.
In fact, a more recent study has even found that sucralose is particularly effective at breaking down your DNA, which results in a number of health risks.
Aspartame
Often found in diet sodas, aspartame has had its fair share of controversies since its introduction.
The most well-known one is related to the substance’s carcinogenic attributes, as it’s been linked with cancerous growths through meticulous cross-referencing of patients and their dietary habits.
This research was conducted by the International Agency for Research on Cancer, which is a subsidiary of WHO.
Steer clear of „sugar-free” sodas, but if you can’t resist the itch for a can of Diet Coke, look for an alternative that doesn’t contain aspartame.
Erythritol
Being one of the main sweeteners in chewing gum, you’d think erythritol was safe for human consumption, as some of these products are even advertised by medical professionals.
However, a deeper dive into this popular sugar alcohol has found that it’s linked with intestinal issues and even an increased risk of heart disease.
Seeing as how many Americans resort to artificial sweeteners when trying to go on a diet, it’s alarming how many of them can have a negative impact on gut health.
In fact, the majority of those who use artificial sweeteners actually keep on gaining weight, leading them to think it may be something other than these synthetic substances causing it.
To this day, the answer to this question has remained uncertain.
Is natural sugar any better?
While it may seem so on the surface, natural white sugar is a lot more than it’s advertised to be.
A quick look at just about anything in your fridge can tell you just how much of it you’re actually consuming on a daily basis.
If you refer yourself to a chart containing daily recommended doses of these compounds, you may find that you’re eating 3-4 times the recommended amount of sugar every single day.
The thing is, we all have a sweet tooth, it’s just that sugar wasn’t as easy to come by as it is today.
You can buy a 32oz container of liquid sugar at just about any store these days, and that convenience may just be the root cause of the problem at hand.
Food manufacturers use sugar as a way of adding or masking flavors of their products, and more often than not, it’s cleverly hidden behind scientific terminology or other ingredients you’re used to seeing.
Anything ending in –ose is a form of sugar, which applies to dextrose, sucrose, and glucose, all of which are natural sugars.
However, what you should really be looking out for are products containing corn syrup, which has been the driving force behind obesity in the US for decades.
And it’s not just obesity either, as Type 2 Diabetes is directly caused by excessive consumption of sugar.
What next?
In an effort to combat excessive sugar consumption, your first line of defense is water and tea, both of which contain no sugar and can be consumed on a daily basis.
This way you’ll be hydrated enough to not crave the sugary drinks your body is used to, and with enough time, sodas will become a thing of the past.
Next up should be the desserts, and while it may sound tough to give up on cake forever, you’ll soon realize that fruits and dark chocolate can satisfy that craving just as well, if not better.
If you’re lactose intolerant, you should probably skip out on the yogurts though, as healthy as they may be.
Bottom line
It may feel unfair that something so flavorful ends up being so bad for your body, but it’s just the way things work.
As bad as artificial and natural sweeteners may be at times, there’s nothing stopping you from consuming them in small to moderate quantities, so long as you’re not pushing your limits.
Health risks come with a great deal of things we consume and use every day, but they only really ever become a problem when excessive use comes into play.
Make your pick between artificial and natural sugars with the information we’ve given you, and don’t forget that even if it may be bad for you, enjoying some cake every once in a while is a luxury we’re all entitled to.