Sugar vs. Artificial Sweeteners: Which Is Worse?

I know what you’re thinking. What am I even talking about? There’s obviously no debate, right? Well, I’m sorry, but cutting out sugar entirely isn’t necessarily the best choice for your health. Using artificial sweeteners isn’t as great of a solution as it might seem, which is why I thought this would be a perfect first blog post topic.

There’s so much misinformation out there—especially since so many influencers will eat anything as long as it’s sugar-free and packed with protein. But let’s save that conversation for another time. For now, let’s get back to this week’s topic.

Sugar is essentially a carbohydrate. Yes, you heard that right! But why has this myth been around for ages that carbs should be avoided at all costs? Carbohydrates are an essential macronutrient that fuels your body—they’re the reason you can move, think, and function. Cutting down on them too much isn’t beneficial at all. But once again Catherine, you’re going off topic (maybe a future blog post idea?). So, let me say this, and try not to be too shocked: SUGAR IS NOT EVIL.

That being said, consuming excessive amounts of sugar has been linked to health issues like high blood sugar, dental problems, obesity, and type 2 diabetes.

The Type of Sugar Matters

There are plenty of natural sources of sugar that are considered healthier options, including fruit, honey, molasses, and maple syrup. These foods are packed with fibre, vitamins, antioxidants, and minerals, meaning they’re not what we call “empty calories”, meaning foods high in calories but lacking nutrients.

And yes, brown sugar is often seen as the “better” choice, but the difference is minor—it’s really just white sugar with some molasses mixed back in, giving it a slightly deeper flavor and a tiny bit more minerals.

What About Artificial Sweeteners?

Artificial sweeteners are sugar substitutes, meaning they taste sweet but don’t actually contain sugar. Foods labeled “sugar-free”, “keto”, “low-carb”, or “diet” often contain them. You probably add them to your coffee, but do you really know what they are?

Most artificial sweeteners (also called nonnutritive sweeteners (so you can probably guess where this is going) are created from chemicals in a lab or even from herbs. They can be 200 to 700 times sweeter than white sugar, which can lead to a stronger preference for very sweet foods.

So, here’s the catch. Yes, artificial sweeteners like aspartame and sucralose don’t contain calories—but they also don’t contain any nutrients. Even though they’ve been approved as safe in specific amounts, research is still ongoing, with some studies suggesting potential links to weight gain and even cancer.

Is Stevia the Better Option? 

Stevia is a popular natural sweetener, making it a better choice overall. However, it still has no nutritional value. That said, it can be helpful for people with diabetes in managing blood sugar levels and for those looking to temporarily cut down on sugar.

Takeaways: What Should You Do?

Sugar should be used in moderation, but it doesn’t have to be eliminated. The source of sugar matters just as much as the amount. And when possible, try to avoid artificial sweeteners.

Small changes can make a big difference! Next time you make oatmeal, try using a banana or dates to naturally sweeten it while adding fibre and vitamins. Or, when baking a cake, look for a recipe that swaps white sugar for honey or maple syrup.

Sweet tooth or not, making mindful choices is what really matters—now go enjoy that treat (maybe with a little honey instead of white sugar)!🍯✨