Both sugar and artificial sweeteners can have a place in a healthy diet
They’re the foods and beverages we love to hate – anything that tastes sweet. We love them because they satisfy one of our most primal appetites. We hate them because it’s so easy to consume too much of them, or to eat and drink sweet tasting things instead of the other less tasty stuff.
But is that really a sugar/sweetener problem or one of portion control? Take a look at my post on portion control and evidence below, then decide.
Sugar is Natural
The Food and Drug Administration allows food manufacturers to describe foods as natural if they do not contain added color, artificial flavors or synthetic substances. Both sugar and high fructose corn syrup (HFCS) meet those criteria. The both come from plants and undergo less processing than what it takes to turn milk into cheese.
Once sugar, HFCS or a naturally sweet piece of fruit is eaten, they are broken down into the exact same simple sugars. Your body cannot tell where they came from and uses them all in the same way. And although fruit does have other nutrients in it along with the sugar it contains, the sugar is there for a reason. It helped us select the ripest, and consequently, most nutritious fruits when we were foraging for our food, and that contributed to our evolutionary success as a species.
Flash forward to the 21st Century and sugar is no longer hard to come by or only found in fruit. That makes it easy for some people eat too much of it, but that does not mean sugar or HFCS is bad for us. Too much is not good, and that’s true about everything as I wrote in my blog, There are No junk Foods.
And what about the alternative to sugar and HFCS, artificial sweeteners?
Sweeteners Are Safe
Low and no calorie sugar substitutes have been available for over 50 years. Saccharin was the first, and each new sweetener discovered since then has undergone more extensive study than any other additive in the food supply.
Still, the suspicions linger on.
The weight of the research sides with the sweeteners. Not only is there no scientific evidence that they are harmful or increase our appetite, they can actually play a role in weight and blood glucose control when used as part of an energy balanced diet. Of course, some people use a lot of them who do not have balanced diets, but are the sweeteners to blame?
According to international experts, the answer is no. The safety of the low and no calorie sweeteners on the market today has been endorsed by the U.S. Food and Drug Administration, the Joint Expert Committee on Food Additives of the World Health Organization, the Scientific Committee for Food of the European Union and the regulatory agencies for more than 100 countries. Could they all be wrong?
Position Statements in support of these sweeteners have also been issued by groups including the American Diabetes Association, American Medical Association, American Dietetic Association, American Academy of Pediatrics and the American Cancer Society to name a few. Are they all misleading the public?
You decide. Are sugars and sweeteners the problem, or do some people have a problem with them?