by Eliza Sterling

With the uproar around sugar and non-sugar sweeteners, it’s often tricky to decipher the right amount and kind of sweetness we should incorporate in our diets. We decided to call on a registered dietician to address common questions about these substitutes and help you maintain a well-balanced healthy diet.

How The Body Processes Non-Sugar Sweeteners Versus Sugar

Our expert explains that the body reacts differently to non-sugar sweeteners, sugar, and natural sugar substitutes. Most non-sugar sweeteners are decomposed in the gut and later excreted through the liver. On the contrary, sugar, honey, and maple syrup break down into glucose, prompting insulin release. This insulin helps incorporate glucose into the body’s energy stores or in later metabolic processes.

The Safe Threshold of Non-Sugar Sweeteners

The reactions to non-sugar sweeteners vary from person to person. Consuming excessive quantities of sweeteners like erythritol and xylitol can cause gastrointestinal distress, including bloating in sensitive individuals. Respected health bodies lay out an Acceptable Daily Intake (ADI), outlining the maximum safe consumption levels of such substances. It’s vitally important, however, to hydrate with water and use sugar substitutes in moderation.

Do You Have Too Much Sweetener in Your Diet?

Paying attention to your health and bodily responses can help identify if you’re overdoing it with the sweet substitutes. If you’re suffering ill effects, it might be time to cut back. Everyone’s body is unique, hence the reaction to non-sugar sweeteners may vary. Maintaining a food diary could assist in tracking and controlling the daily intake of sweeteners, reducing quantities based on your personal need and reaction.

Comparing Fresh Fruit Juice and Non-Sugar Sweetened Beverages

Our dietary expert doesn’t discredit the benefits of fresh fruit, but suggests limiting juice intake due to its high sugar concentration and lack of fiber. Snacking on whole fruit is a far better option since it provides necessary fiber, is more nourishing, and less easy to overconsume. Smoothies packed with fruits, greens, and dairy or non-dairy options make excellent hydrating choices. If you are craving a fizzy drink, non-sugary options are calorie-free and a better alternative.

Can Non-Sugar Sweeteners Help Control Cravings?

Absolutely! Non-sugar sweeteners can beat your sweet cravings with fewer added sugars and lesser calories. A low-calorie hot chocolate is an excellent instance.

How to Use Non-Sugar Sweeteners in Moderation?

Replacing sugar in your tea or coffee with sugar substitutes is an easy switch. You can also bake lower-sugar jam or no sugar banana muffins using these sweeteners to keep your health in check.

The Overconsumption Tussle: Sugar Vs. Non-Sugar Sweeteners

Both sugar and non-sugar sweeteners may be easily overconsumed. However, sugar being a relatively cheaper and tastier ingredient, often finds its way hidden in a lot of convenience foods, leading to unknowingly high sugar intake. On the other hand, non-sugar sweeteners can help to moderate your sugar consumption and drastically reduce calorie intake, whilst still satisfying your sweet tooth.

Embrace the sweet truth and visit us for more informed dietary advice and practices.

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