The skinny on sugar and sweeteners

From sugar to saccharine to Stevia, there’s no shortage of sweeteners out there. But is one type better for us than another?

Learning about the types of sweeteners available, and how they may affect you, can help you meet your health goals, says Carolyn Chu, a dietitian with Blue Cross Blue Shield of Massachusetts. 

“There are differences people should be aware of,” said Chu. And when it comes to cutting back or cutting out sweeteners, “What works best for one person might not be best for another.” 

Naturally occurring sugars

The “purest” forms of sugar are from breakdowns of carbohydrates that naturally occur in fruits and vegetables, whole grains and dairy products (yes, dairy products contain a small amount of natural sugar), Chu said.

These are often the “best” foods to choose if you want something sweet, Chu says, because they typically also contain some fiber and protein, which helps slow down the absorption of sugar by the body, creating less of a “sugar spike.” 

Chu adds that a 4-ounce serving of 100% fruit juice counts as a serving of fruit and is fine to drink as part of a balanced meal: “I tell parents with kids, don’t stress if your kids have a small glass of orange juice with breakfast if it’s a well-rounded meal,” she said. 

Carbohydrates from pasta and white bread are highly refined and quickly raise blood glucose — almost as fast as table sugar.

Sugars versus sweeteners

Cane sugar and sugar-derived products such as molasses, honey, agave and high-fructose corn syrup, are added to foods including soft drinks, fruit drinks, cereal, cookies, cakes, candy and most processed foods, often to preserve them and enhance their flavor. 

All these products have similar grams of sugar: Table sugar has 4.2 grams of sugar in a teaspoon, honey has 6 grams, and maple syrup and corn syrup have 5 grams. Agave syrup has 4.7 grams and is sweeter than table sugar, which means less can be used, which saves a small amount of calories. 

Then there are artificial sweeteners, such as aspartame, saccharin and sucralose that are added to low-calorie foods. Plant-based sweeteners like Stevia and monk fruit also contain no calories. 
 

“As a dietitian, I often get asked about sugar and sweeteners in the context of beverages—people want to know which to put in their coffee and whether to drink diet or regular soda,” Chu says.

The answer, she explains, comes down to a person’s overall health and health goals. Broadly speaking, sugar and sugar-derived products are higher in calories because our bodies convert them into energy for our cells, while artificial sweeteners turn into molecules that are not absorbed by the body and therefore are zero calories. 

“If a person is prediabetic or diabetic and wants to lose weight and eat healthier, and they really like soda, I tell them diet soda is a better choice. Because of artificial sweeteners, diet soda has zero calories as opposed to a regular soda, which has 150 calories,” Chu says. She adds, “If a person can shave off some calories from their daily intake by consuming a diet soda or a smaller sized regular soda, that is a good approach.”

The same holds true for coffee sweeteners: People who are watching their calorie intake should choose an artificial sweetener instead of sugar. 

If you do drink regular soda, put sugar in your coffee or eat something with added sugar, Chu advises you consume these as part of a balanced meal to ward off a blood sugar spike and crash.