Ever wonder about the differences between natural sugars, added sugars, and artificial sweeteners? While all three function to sweeten food and beverage products, they each have distinct characteristics.
Sugar in its natural form can be found in unprocessed foods and beverages, such as whole fruits and milk. Food containing natural sugars, such as apples, are typically very nutritious, with a high fiber content and low glycemic load. Other common sources of natural sugars include raw honey, agave nectar, and coconut palm sugar.
Added sugars are a synthetic form of natural sugars, and they share many characteristics with natural sugars, such as having high calorie counts. While the “sugar” listing on nutrition labels encompasses both natural and added sugars, the ingredients list will indicate if added sugars are present. Common examples of added sugars include corn syrup, fruit juice concentrate, molasses, and high-fructose corn syrup. They are introduced to foods and beverages during the processing or preparation stage and used to sweeten the taste of products.
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Artificial sweeteners differ from natural and added forms of sugar by containing few or no calories at all. However, they also offer limited nutritional benefits, and some are even labeled as “Non-Nutritive Sweeteners” (NNS) by the American Heart Association (AHA). Common examples include aspartame (NutraSweet, Equal), saccharin (Sweet’N Low), and sucralose (Splenda).
By adding no nutritional benefits, artificial sweeteners can reduce daily caloric intake. Studies have shown that consuming excessive added sugars can increase the risk of cardiovascular disease, diabetes, and obesity. By sweetening meals without adding calories, artificial sweeteners can combat those three diseases by reducing the carbohydrate intake that normally comes with natural and added sugars.
On the contrary, some people who use artificial sweeteners may look for alternative sources to replace the lost calories normally derived from sugar. In one study, diet soda consumers were twice as likely to become obese or overweight in comparison to those who did not drink diet soda. One possibility is people may unintentionally overestimate the caloric savings from consuming a less sugary drink and end up eating additional sugary products they might not ordinarily eat. Artificial sweeteners are also hyper-intense and more potent than natural or added sugars. Thus, they can cause an over-stimulation of sugar receptors, making naturally sweetened, but more nutrient-dense food less appealing.
To understand what you are consuming and identify the sweetener source used in the product, always read nutrition labels and ingredients lists carefully. As a reminder, the American Heart Association (AHA) recommends a maximum of 100 daily calories of sugar (about six tablespoons) for females and 150 daily calories of sugar (about nine tablespoons) for males. Whether you prefer natural or added sugars, or artificial sweeteners, be sure to consume it with moderation to maintain a healthy diet.
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