Sugar and artificial sweeteners are common ingredients found in many foods and drinks today. But consuming too much of these sweeteners can seriously harm your health.
This article will examine the risks and side effects associated with over-consumption of sugar and artificial sweeteners.
The Truth About Sugar
Sugar refers to various types of simple carbohydrates like sucrose, fructose and glucose that provide a sweet taste. Table sugar, high-fructose corn syrup, honey and maple syrup all contain high amounts of sugar. Eating too much added or “free” sugars can lead to:
- Weight gain - extra calories promote fat storage
- Diabetes and insulin resistance
- Increased triglycerides and bad LDL cholesterol
- Fatty liver disease
- Tooth decay and cavities
- High blood pressure
- Inflammation which can worsen arthritis
Even natural sugars like honey and fruit juice can spike blood sugar and cause health issues when consumed in large amounts. The American Heart Association recommends limiting added sugar intake to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (36 grams) for men.
Watch out for Hidden Sugars
Many packaged foods and drinks contain hidden sugars that you may not even realize you are consuming. Examples include:
- Soda, energy drinks, sports drinks, sweet tea
- Flavored yogurts, cereals, granola bars
- Ketchup, barbecue sauce, salad dressings
- Packaged breads, muffins, cakes, cookies
- Candy, ice cream, frozen yogurt
Checking the ingredient list and nutrition facts label is important to identify high sugar foods. Words like sucrose, high fructose corn syrup, honey, nectar, molasses indicate added sugars.
The Lowdown on Artificial Sweeteners
Artificial sweeteners like aspartame, sucralose and saccharin provide the sweetness of sugar without the calories. But research shows they can also cause harm:
- Headaches, dizziness, nausea
- Potential increased risk of stroke, dementia and cancer
- Alteration of healthy gut bacteria
- May trigger increased appetite and sugar cravings
Artificial sweeteners are found in products like:
- Diet or zero calorie soda, sparkling water
- Sugar free gum, candy, ice cream
- Light or zero calorie yogurt
- Sweeteners like Splenda, Equal, Sweet’N Low
While these sweeteners are lower in calories, they provide no nutritional benefit and may not be a healthy long-term solution for weight loss or diabetes management.
Healthy Ways to Reduce Sugar
The best options are to satiate your sweet tooth with natural sources like fruit paired with protein or healthy fats. Other tips include:
- Drink more water and unsweetened teas
- Add spices like cinnamon, vanilla, nutmeg to foods
- Roast fruit to intensify sweetness
- Portion out desserts instead of banning them
- Bake with pureed fruit or vegetables like pumpkin, beets, zucchini or carrots
In moderation, natural sugars from whole foods like fruits and milk can be part of a balanced diet. But limiting sources of added sugars and artificial sweeteners is important for your overall health.
Carefully check nutrition labels, choose water over sugary drinks, and replace sweets with naturally sweetened alternatives.
With some simple substitutions, you can still enjoy sweet flavors while avoiding the dangers of excess sugar and artificial sweeteners.