There are lots of alternatives to regular table sugar out there now, but understanding the differences between sugar and sweeteners can be confusing. Here, we dive into the differences between the two. 

With more and more research available about the health effects of both natural sugars and alternative sweeteners, many people are left wondering: what's the right choice for me? 

Sugar

Sugars are the building blocks for carbohydrates in the foods we eat. About half of the energy we get from our food comes from carbohydrates, so they are a very important part of our diets.  

There are different types of carbohydrates, with different names and structures. One of these is called glucose, which is the preferred fuel for our body.  

‘Natural sugars’ are found in many different foods, such as sugar cane, honey, maple syrup, dairy products, and fruits and vegetables. One of the most common forms of sugar we eat is called ‘sucrose’. When we talk about ‘sugar’ or ‘table sugar’, more often than not we’re talking about ‘sucrose’ which is made from a 50-50 mix of glucose and fructose.

Sugar does more than just give a sweet taste in foods. It is used as a natural preservative, a browning agent, and adds bulk and texture to food.

Carbohydrates and sugar give our bodies energy, in the form of glucose. When we consume too much of this energy from food, our bodies store it in the liver and muscles as ‘glycogen’. Once these reserves are full, any excess is stored as fat. Eating more than what our bodies need can lead to weight gain in the long term.

Sweeteners

Non-sugar sweeteners are used as an alternative to sugar, with much lower calories. Other names for these sweeteners are:

  • Low or no-calorie sweeteners
  • High intensity sweeteners
  • Non-nutritive sweeteners
  • Non-sugar sweeteners can be from natural sources or man-made. The man-made products can be used in much lower quantities as they are often hundreds of times sweeter than sugar.

Non-nutritive sweeteners can be categorized into high intensity sweeteners and bulk sweeteners:

  • High intensity sweeteners are used solely to sweeten foods and are used in very small quantities. Examples include Acesulfame-K, Aspartame, Cyclamate, Neotame, Saccharin, Sucralose.
  • Bulk sweeteners give volume and mouthfeel to food as well as sweetness and are used in similar quantities to sugar. Examples include Erythritol, Isomalt, Lactitol, Maltitol, Mannitol, Sorbitol, Xylitol.

Recently, the World Health Organisation recommended that non-sugar sweeteners are not used for weight control. This recommendation came following a large research paper which found there was no long-term benefit in using non-sugar sweeteners to help reduce body fat, among either adults or children. Using these products long term may also increase the risk of type 2 diabetes, cardiovascular disease, and overall mortality.

This recommendation applies to all synthetic, naturally occurring or modified non-nutritive sweeteners (it’s important to note it does not apply to individuals with pre-existing diabetes).

A separate category of sweeteners called polyols (also known as sugar alcohols), can have a laxative effect if consumed in high amounts. Some common examples of polyols include xylitol and erythritol.

Whether you decide on using a sweetener or natural sugar, each can safely be consumed in moderation within an overall healthy balanced diet.