As many people prepare to celebrate Halloween, we answer some common questions on sugar and sweeteners circulating on the Internet.
Top takeaways:
- Natural, artificial, and traditional sweeteners are safe when consumed in moderation.
- Paying attention to serving sizes helps you enjoy sweeteners safely and prevents overconsumption of any one food or ingredient.
What’s the deal with stevia and monk fruit? Are they better for me?
Stevia and monk fruit sweeteners are plant-derived, calorie-free, or low-calorie options popular for those looking to cut down on traditional sugar intake.
Stevia is sourced from the Stevia rebaudiana plant and is about 300 times sweeter than sugar.
Monk fruit, from the Luo han guo melon, is 100-250 times sweeter.
Both sweeteners undergo chemical processing to ensure purity, making them safe and stable for consumption. These sweeteners are Generally Recognized As Safe (GRAS) by the FDA, offering calorie-free sweetness that doesn’t affect blood sugar—an advantage for people managing diabetes. However, even these natural alternatives are best enjoyed in moderation, as with everything, moderation is key.
Learn more about Stevia and Monk Fruit.
Are artificial sweeteners safe, or should we be concerned?
Despite some alarming headlines, artificial sweeteners are safe when consumed in moderation. Synthetic sweeteners, such as aspartame and sucralose, provide intense sweetness without excess calories, making them popular for those with specific dietary needs.
While some studies have explored links between artificial sweeteners and health risks like cancer, it’s important to understand that these studies don’t show causation and often have limitations. For most people, artificial sweeteners are a safe and effective way to enjoy sweetness without sugar, though they’re still best consumed in moderation.
Learn more about Artificial Sweeteners and Artificial Sweetener Risks.
What about sugar alcohols? Are sugar alcohols safe?
Sugar alcohols—like erythritol, xylitol, and sorbitol—are natural compounds that offer sweetness with fewer calories than traditional sugar. We find them in products like sugar-free candies and gum.
Sugar alcohols provide a reduced-calorie option for sweetness that doesn’t impact blood sugar, making them suitable for those with diabetes and other dietary concerns. However, overconsumption of sugar alcohols can cause digestive issues, again, moderation is key.
While some recent studies have raised questions about sugar alcohols’ effects on cardiovascular health, the research is still inconclusive, and more research is underway.
Learn more about Sugar Alcohols.
Is sugar really that bad for you?
Unless you have a health condition, traditional sugars, including honey, maple syrup, and table sugar, won’t harm your health. However, they are high in calories and can be quickly absorbed by the body, making it easier to overconsume.
Naturally occurring sugars found in whole foods like fruits and vegetables are less concerning because they come with fiber and nutrients that slow sugar absorption.
Consuming too many calories (not just calories from sugar) over time can lead to adverse health outcomes and obesity, so it’s important to be mindful when eating sweet treats and always consume them in moderation.
Learn more about Sugar.
How do I know if I’ve had too much of a sweetener, traditional or otherwise?
For prepackaged foods and treats, pay attention to serving sizes. That will help you gauge how many treats you can enjoy without overconsuming any particular food or ingredient.
As part of the serving size guide, the U.S. Food and Drug Administration (FDA) requires ingredients to remain safe by ensuring that ingredients are below a level that can cause harm, even to vulnerable populations like children.
The FDA does this through numerous mechanisms, including ensuring foods are Generally Recognized as Safe (GRAS). For ingredients that are often synthetic, such as artificial sugars, the FDA applies additional safety protocols to establish safe thresholds.
Learn more about GRAS ingredients.
Learn more about Thresholds.
The good news.
As long as you keep balance in mind, you can safely enjoy foods and treats made from any sweetener.
If you have any questions about ingredients or ideas for a blog post, please send us an email or submit your idea to us at go.msu.edu/cris-idea.–