Should you choose sweeteners over refined sugars? A guide to sugars

The health problems linked to eating too much sugar are well-documented,¹ which is why many people make an effort to reduce their sugar consumption. 

One way to cut back is with non-nutritive sweeteners: these are alternatives to sugar like sucralose and aspartame that add sweetness to foods without the same sugar, carbs, or calories. 

But while limiting sugar intake has its health benefits, there’s still some debate around if non-nutritive sweeteners are a healthy alternative. 

Below, we break down what the science says about the effects of non-nutritive sweeteners and if they are a better alternative to refined sugars.  

We’ll explore how non-nutritive sweeteners might affect your glucose levels.  

What are non-nutritive sweeteners? 

Non-nutritive sweeteners are alternatives to sugar containing zero or very low amounts of carbs or energy. People may also refer to them as artificial sweeteners or sugar substitutes.² Manufacturers use them to sweeten foods, drinks, and other products without adding sugar. 

In contrast, nutritive sweeteners such as table sugar (sucrose) provide energy in the form of simple carbs, often referred to as refined sugars.  

There are currently 11 non-nutritive sweeteners that have received approval for use in the UK.^3,4 These include: 

• Acesulfame K (E950) 

• Aspartame (E951) 

• Saccharin (E954) 

• Steviol glycosides (E960) 

• Sucralose (E955) 

• Thaumatin (E957) 

You’ll typically find these sweeteners as added ingredients in processed foods and drinks, or standalone products you can add to your food to make it sweeter.

Are non-nutritive sweeteners better for me than refined sugar? 

It’s true that non-nutritive sweeteners have some advantages over refined sugar (processed and purified sugar from natural sources, typically sugar cane, sugar beets, or corn). 
 
Non-nutritive sweeteners can help you reduce your energy intake without making big changes to your diet. 

There’s evidence showing associations between sugar-sweetened drinks and many health issues, including weight gain, type 2 diabetes, and poor dental health.^5,6  

Opting for drinks that use non-nutritive sweeteners could reduce your intake of added sugar. 

Non-nutritive sweeteners do not raise your glucose levels directly,⁷ which means it’s unlikely that consuming them will cause a glucose spike. This gives them an advantage over refined sugar. 

While it’s natural for your glucose levels to rise after eating and to have the occasional spike, consistent spikes (and the crashes that can sometimes follow) could impact how you feel, your energy, and your hunger levels in the short term.⁸ 

Consistent spikes can also potentially increase your risk for type 2 diabetes and cardiovascular issues in the long term.⁹ 

On the other hand, keeping your glucose levels steady can positively influence your mood, energy, hunger, sleep, and focus.⁸ 

What’s the difference between ‘natural sugar’ and ‘refined sugar?’ 

“Natural sugars” refers to sugars that are part of the original composition of certain whole foods such as: 

• Fruit 

• Vegetables 

• Grains 

• Dairy products 

Refined sugar is processed and purified from plant sources—typically sugar beets or sugar cane—until pure sucrose is made. Corn is processed to create high fructose corn syrup, another kind of refined sugar typically found in processed foods.  

Refined sugars are commonly used as table sugar and frequently used as added sweeteners in cooking, baking, and packaged foods. 

The difference between these types of sugar is how quickly your body processes them into glucose. 
 
Sugars in whole foods enter the bloodstream more slowly because they’re digested alongside fibre and other nutrients. Refined sugars, lacking these components, are absorbed more quickly and can cause sharper blood sugar spikes. 

Wearing a continuous glucose monitor (CGM), such as Lingo, can help you see how different food and drinks can affect your glucose levels. Your individual glucose data from Lingo can help determine which nutrition choices are right for you to support your wellbeing.  

Are non-nutritive sweeteners always a healthy choice? 

Foods and beverages using non-nutritive sweeteners instead of refined sugar are often marketed as “sugar-free” or “diet.” But just because a food or drink contains no refined sugar doesn’t necessarily make it a healthy choice. 

Highly processed foods containing non-nutritive sweeteners may be low in important nutrients such as vitamins, minerals, and fibre. They’re often easy to overeat,¹⁰ and opting for them may not help with building healthier nutrition habits (such as picking water over diet soft drinks).  

Rather than swapping a sugar-sweetened drink for one containing an artificial sweetener—such as a regular soft drink for a diet soft drink—a healthier choice could be a water-based drink containing no such additives, like plain sparkling water with a few slices of fresh fruit.

Can non-nutritive sweeteners be bad for you? 

While using non-nutritive sweeteners can provide benefits over refined sugar, some research suggests long-term use could have some negative effects. 

However, it’s worth mentioning that the current evidence is inconclusive. Many experts say we need more robust studies to fully understand both the short- and long-term health impact of these sweeteners.^11,12   

Weight gain 

A lot of marketing surrounding non-nutritive sweeteners touches on the idea that they can help with weight management as they contain few or no calories.  

Some randomised controlled trials have found that these sweeteners can help with weight loss (especially when used alongside other methods of support).¹³ 

However, the picture is muddied by some observational studies associating the use of non-nutritive sweeteners with weight gain and metabolic disease.¹³ 

These findings may be due to the studies not taking into account the full diet and lifestyle of the people the researchers observed. 

In any case, experts from the World Health Organization (WHO) recently recommended not using sugar alternatives as a means of achieving weight control or reducing the risk of diet-related noncommunicable diseases.¹⁴ 

This recommendation comes after a WHO systematic review found using non-nutritive sweeteners wasn’t associated with any long-term effects on reducing body fat.¹⁵ 

Changes to your glucose response 

Certain sweeteners may change how your body manages its glucose levels. Some studies suggest consuming non-nutritive sweeteners could lead to the development of glucose intolerance by causing changes to the gut microbiome.^16,17 

Saccharin and sucralose in particular greatly impaired glycaemic responses in the research. The authors also said that the ways each non-nutritive sweetener could affect glucose tolerance may differ from person to person. 

Increased risk of chronic diseases 

The WHO systematic review also suggested long-term use of sugar alternatives was associated with an increased risk of developing cardiovascular disease and type 2 diabetes.¹⁵ 

That being said, the researchers stated more research was needed to determine if this association was genuinely due to non-nutritive sweeteners or other factors.  

Healthy sugar alternatives 

If you’re craving something sweet, some healthy whole foods options include:  

• Dates 

• Berries 

• Bananas 

• Figs 

These fruits contain vitamins, fibre, and other nutrients as well as natural sweetness. You could eat them as a snack or use them as a natural sweetener, such as adding some chopped dates to a bowl of porridge, or berries to Greek yoghurt. Try adding frozen berries or sliced pieces of citrus fruit to plain or sparkling water for a naturally sweetened beverage. 

Check out more of our favourite low-sugar beverages to avoid a glucose spike. 

You can make your sweet treats glucose-friendly by enjoying them mindfully and in moderation after a meal that includes veg, protein, and healthy fat, or pair with foods that are rich in fibre and protein. 

A final note from Lingo 

While you shouldn’t have to give up the occasional sweet treat—whether it contains added sugar or non-nutritive sweeteners—reach for whole, unprocessed foods as much as possible. 

These options can help keep your glucose levels steady, which can have a positive impact on your metabolic health and wellbeing. And consider a water-based drink over beverages sweetened with sugar or non-nutritive sweeteners. 

Refined sugars and non-nutritive sweeteners can be labeled as a variety of different names on food ingredient lists. Look for words like sugar, syrup, for refined sugars, and common non-nutritive sweetener names like aspartame or stevia. Words ending in “-ose” and “-itol” also tend to signal a type of sugar or sweetener. 

You can track how certain foods and drinks affect your glucose levels using Lingo. The feedback from Lingo can help you make healthier choices and find the right foods that work for your body and your goals. 

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