Month: June 2026

Sugar or sweetener: which is better?

1. What are sugars? Sugars are simple carbohydrates that our body uses as a quick source of energy. The main types are: glucose, which is the form of energy that circulates in the blood and is used by our cells; fructose, found naturally in fruit and honey; lactose, which is the sugar in milk; and sucrose, known as table sugar, which is made up of glucose and fructose.   Although they come from different foods, they all ultimately provide the body with energy in the form of glucose, and at a metabolic level, the differences between them are smaller than is often thought when consumed as part of a normal diet. It is true that some contain small amounts of minerals or antioxidants. But in practical terms, the amounts are so small that they have little relevance to health in the context of a normal diet. Therefore, to consider that a tablespoon of honey is healthy whilst a tablespoon of sugar is harmful is an oversimplification of reality. 2. What are sweeteners? Sweeteners are substances that provide a sweet taste with few or no calories. Among the most commonly used are: sucralose, stevia, aspartame, saccharin, acesulfame K and all polyols ending in «-itol» (xylitol, maltitol, etc.). They are commonly used in soft drinks, yoghurts, desserts, chewing gum, protein drinks and many products labelled «sugar-free» or «light». Over recent years, the food industry’s use of sweeteners has increased significantly, giving rise to numerous concerns and myths. However, despite the bad reputation they have acquired on social media, the most recent scientific reviews show that, when consumed within the recommended amounts, they are safe for the general population. Do sweeteners increase hunger? At present, the available evidence does not show that sweeteners significantly increase hunger in most people. In fact, when used as a substitute for sugar, they can help reduce total calorie intake and facilitate weight control in some situations. However, cravings and constant hunger depend on many more factors than just a single ingredient. Do sweeteners harm the gut microbiota? There is currently no solid evidence to suggest that regular consumption of sweeteners within the recommended amounts harms the gut microbiota of healthy people. Nevertheless, in cases of abdominal pain, wind, bloating or frequent loose stools, some types of sweeteners – particularly certain polyols – may cause or worsen these symptoms. In such cases, it is best to remove all sweeteners from your diet and assess whether there is any improvement. Do sweeteners maintain a sweet tooth? Both sugar and sweeteners activate the sweet taste receptors. And our taste buds constantly adapt to what we consume. When we are used to very intense flavours, naturally sweet foods may seem insufficient to us: fruit may seem less sweet. Plain yoghurt may seem bland. Unsweetened coffee may seem unthinkable. Not because there is anything wrong with these foods, but because our sweetness threshold has shifted.  3. Which is better: sugar or sweeteners? This is probably the most frequently searched question online. And the answer is: it depends on the context. When it comes to glycaemic control or reducing calorie intake, sweeteners can be a useful tool. But if we’re talking about improving your relationship with food, managing cravings or learning to listen to your hunger and fullness cues, swapping sugar for sweeteners doesn’t usually solve the underlying problem. The most important question isn’t which sweetener you choose, but why you feel the need to eat sweet foods so often. 4. Am I addicted to sugar? Many people believe they have a sugar addiction when, in reality, they have one or more factors that contribute to and explain their cravings for sweet things: Your diet isn’t balanced: When it’s lacking in protein, fibre or minimally processed foods, it’s easier to feel hungry shortly after eating. And when hunger strikes, sweet foods tend to be particularly appealing. You don’t get enough sleep: Poor sleep disrupts the hormones linked to appetite. As a result, hunger increases, as does the craving for highly palatable, energy-dense foods. You live with constant stress: Chronic stress drives the search for quick rewards. And sweet flavours are one of the easiest and most accessible ways to achieve that momentary sense of well-being. You use food to manage your emotions: Sometimes we don’t reach for sugar because we’re hungry. We’re looking for relief, distraction, pleasure or calm. And the more we turn to sweet foods to manage our emotions, the harder it becomes to break that pattern. Food restriction: Having a list of «forbidden foods» increases the desire to eat them and may explain why we crave them. The most common restriction is ‘carbohydrates’. Insufficient daily food intake: Running a large calorie deficit increases feelings of hunger and cravings to counteract the lack of nutrients and energy. High consumption of sweet foods: The more we are exposed to intensely sweet flavours, the more we need them to feel the same level of satisfaction; and the reverse is also true: as we gradually reduce that level of sweetness, less sugary foods begin to taste more pleasant. Whilst sugar activates our reward and pleasure system, it does not meet the clear criteria for dependence in the way that addictive substances do. Therefore, there is no such thing as a ‘sugar addiction’; rather, it is a matter of poorly structured and unbalanced eating habits, poor emotional management and/or a lack of nutritional education.  5. My conclusion as a dietitian and nutritionist I do not consider sugar to be an enemy, nor do I believe that sweeteners pose a problem for most people when consumed regularly and as part of a balanced diet. Nor do I believe that swapping one for the other is the magic solution to cravings, food-related anxiety or difficulties with weight loss. Because, in most cases, the root cause of these issues lies not in a single ingredient, but in the combination of habits and circumstances surrounding our diet. The aim shouldn’t be to cut out sweet things altogether