Are sugar substitutes healthy? Pros and cons you need to know to control blood sugar level, manage weight

Sugar substitutes are sweeteners that provide a sweet taste without the calories of regular sugar (sucrose). (Image: Canva)

Sugar substitutes are sweeteners that provide a sweet taste without the calories of regular sugar (sucrose). If you are on a no-sugar diet and find yourself reaching out for sugar substitutes instead, here’s a lowdown of whether they are good for you or not.

Pros of using sugar substitutes

Lower calorie intake: Sugar substitutes provide a sweet taste with little to no calories, making them a go-to option if you’re trying to reduce your calorie intake and manage your weight.

Better blood sugar control: Most sugar substitutes, such as stevia and sucralose, as well as natural alternatives traditionally used in India, such as jaggery and honey, have a lower glycaemic index and do not cause a rapid spike in blood sugar levels. This makes them a safer option if you’re looking to control your blood glucose levels, especially if you have diabetes.

Reduced risk of tooth decay: Sugar substitutes can be a better alternative if you consider your dental health, as they do not contribute to tooth decay and cavities.

May support weight loss: By replacing sugar with low-calorie substitutes, you can reduce your overall calorie intake, which may support your weight loss efforts when combined with a balanced diet and healthy lifestyle.

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Cons of using sugar substitutes

Possible health concerns: There are some health concerns, however, that you should also be aware of, for example, potential links to metabolic disorders and changes in gut microbiota if these are used in the long term. However, additional research is needed in this field for more conclusive findings.

Can trigger cravings: Consuming sugar substitutes can trigger cravings for sweet, high-calorie foods, potentially leading to overeating and negating the benefits of reduced calorie intake.

Digestive issues: Some sugar alcohols, which are used in sugar-free chewing gum and candies, can cause digestive discomfort, such as bloating, gas, and diarrhoea.

Taste and aftertaste: Their distinct aftertaste can be off-putting for some people.

Potential for overconsumption: Relying on sugar substitutes might make your brain think you’re eating healthy and could lead to overconsumption which can be counterproductive to maintaining a healthy, balanced diet.

Dr Anoop Misra, Chairman of the Fortis C-DOC Centre of Excellence for Diabetes, Metabolic Diseases, and Endocrinology in New Delhi, said in The Times of India,  "Sugar substitutes, including stevia and sucralose, can be beneficial for people with diabetes or those looking to reduce calorie intake. However, they should be used in moderation.”

Sugar substitutes can help with reducing your sugar and calorie intake but certain health concerns must be considered as well. It’s best to check with a healthcare professional or a registered dietitian for personalised advice.