In today’s nutrition world, sweeteners are among the most debated ingredients, especially as awareness about white sugar and its negative health effects grows. While some people prefer natural sugar, others turn to artificial sweeteners (often called “diet sugar”).
So, which is truly better? And is “natural” always healthy? Are artificial sweeteners safe? Nutritionist Jana Harb shares her expert opinion to help you make informed dietary choices.
Natural Sugar vs. Artificial Sweeteners
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Fruit sugar (fructose)
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Milk sugar (lactose)
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Cane or beet sugar (sucrose)
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Honey, maple syrup, or date syrup
⚠️ Note: Despite being natural, these sugars are simple carbohydrates that affect blood sugar and should be consumed in moderation.
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Aspartame
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Saccharin
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Acesulfame K
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Sucralose
These sweeteners are often much sweeter than natural sugar, meaning smaller amounts can achieve the desired sweetness.
Are Artificial Sweeteners Safe?
Most studies confirm that artificial sweeteners are safe when consumed within recommended daily limits (ADI), as defined by regulatory bodies like the FDA and EFSA.
However, recent research suggests excessive use may affect gut microbiota, potentially influencing satiety and taste perception over time. Therefore, they are not recommended for children or pregnant women without professional guidance.
Choosing the Best Sweetener
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Moderation is key.
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Using natural sweeteners like stevia or honey wisely can be beneficial.
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Artificial sweeteners should be used under professional guidance, especially for people with chronic health conditions.
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Remember: there is no “perfect” sweetener, only choices that suit your lifestyle and health goals.
Key Differences Between Natural and Artificial Sugar
| Feature | Natural Sugar | Artificial Sweeteners |
|---|---|---|
| Source | Extracted from plants like fruits, sugarcane, or beet | Chemically produced from raw materials |
| Calories | Provides calories and energy | Very low or zero calories |
| Sweetness | Standard sweetness | Often many times sweeter than sugar |
| Nutritional Value | May contain vitamins, minerals, fiber | Usually none |
| Effect on Blood Sugar | Raises blood sugar levels | Minimal effect on blood sugar |
Is Natural Sugar Healthier?
Not necessarily. Both natural and artificial sugars can be harmful if consumed in excess. Health authorities recommend limiting all sugar intake to reduce health risks like obesity, type 2 diabetes, and cardiovascular diseases.
Natural sugar in fruits and vegetables is generally safe when eaten in moderation, but overconsumption can still lead to health issues.
Should You Avoid Sugar Completely?
Complete avoidance is not required. Reducing sugar intake gradually offers health benefits, such as improved blood sugar control and lower disease risk. Focus on natural sources like fruit and minimize added sugars.
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