Sweeteners Under Scrutiny: Nutritionist Clarifies Options Beyond Sugar

A growing debate surrounding sugar alternatives has prompted a leading nutritionist to weigh in on the benefits and drawbacks of various sweeteners, emphasizing moderation and mindful consumption.

Renowned Oxford-certified nutritionist Suman Agarwal explains that while options like jaggery and honey offer some nutritional advantages, they are not calorie-free. Jaggery, often seen as a healthier substitute, has a glycemic index potentially higher than sugar, with 100g containing 380 calories. Honey, while “least processed” and rich in antioxidants, still ranges from 240-330 calories per 100g. Dates, a popular choice among health-conscious individuals, are a good source of fiber and iron but should be limited to around two per day.

Agarwal highlights zero-calorie sweeteners stevia and monk fruit as safer alternatives to artificial options like aspartame and sucralose. “Stevia is 100 to 200 times sweeter than sugar, but it has a bitter aftertaste. Whereas monk fruit is 250 to 300 times sweeter than sugar and has a fruity aftertaste,” she added. The World Health Organization recommends limiting added sugar intake to less than 10% of total daily calories, a guideline Agarwal suggests reducing further to no more than two teaspoons daily. A 2014 study in JAMA Internal Medicine linked high added sugar consumption to a significantly increased risk of cardiovascular disease.

Ultimately, Agarwal stresses that eliminating sugar doesn’t grant license to overconsume alternatives. This guidance comes as more consumers seek ways to reduce their sugar intake amid growing awareness of the health risks associated with excessive consumption, potentially impacting rates of obesity and related illnesses.

Health officials continue to emphasize the importance of a balanced diet and mindful consumption of all sweeteners, even those marketed as “healthy.”