The ongoing debate between natural and artificial sweeteners remains a hot topic, especially among fitness enthusiasts. As sugar consumption comes under intense scrutiny, many face the challenge of satisfying their sweet cravings while making healthier choices.
While natural options like honey and stevia are increasingly popular, artificial sweeteners such as aspartame and sucralose attract users with their promise of zero calories.
Nutritionist Suman Agarwal recently addressed this confusion in her latest Instagram post, offering a detailed breakdown of both categories to help consumers make informed decisions about the foods they eat.
Natural Sweeteners
| Sweetener | Description | Key Health Notes |
| Processed Sugar | Extracted from natural sources (sugarcane, sugar beets) and refined. | High Glycemic Index (GI: 65-75). High consumption is linked to heart disease, type 2 diabetes, and weight gain. Approximately 390 calories per 100 g. |
| Jaggery | Considered a healthier alternative to processed sugar, offering minerals and antioxidants. | It retains a calorie count comparable to sugar. Should be used sparingly, especially by those monitoring blood sugar or weight. |
| Honey | One of the least processed natural sweeteners; rich in antioxidants. | Lower GI than white sugar, leading to a slower and more gradual rise in blood sugar. |
| Dates | A healthy substitute for refined sugar in many recipes. Rich in iron and fiber. | GI between 40 and 55. Calorific value of 314 per 100 g. A good source of beneficial antioxidants. |
Artificial Sweeteners
| Sweetener | Sweetness Level & Usage | Key Health & Safety Notes |
| Sucralose | Zero-calorie; approx. 600 times sweeter than table sugar. Used in a variety of foods. | Approved by regulatory bodies like the FDA. Not completely absorbed by the body, so it does not significantly impact blood glucose levels. |
| Aspartame | Low-calorie sugar substitute used in thousands of products (diet sodas, gum, gelatin). | Subject to extensive scientific review and public debate, particularly regarding a potential link to cancer. |
| Acesulfame-K | Found in a wide range of foods and drinks (diet sodas, baked goods). | The human body does not metabolize or store it; it is rapidly absorbed and excreted unchanged in the urine. |
| Saccharin | Known for its longevity and intense sweetness. Often mixed with others to balance the flavor. | Can have a metallic or bitter aftertaste at high concentrations. Found in diet sodas, candies, and jams. |
| Neotame | Significantly sweeter than table sugar with a clean taste (no bitter or metallic aftertaste). | Stable under high heat and in both acidic and neutral conditions, making it ideal for use in baked goods and carbonated drinks. |
Disclaimer: This information is for educational and informational purposes only and is not a substitute for professional medical advice. Always consult with a doctor/healthcare professional regarding your specific health concerns.
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