Sugar vs Artificial Sweeteners: Which is Healthier?

We live in the 21st century, and our lives are filled with mixed messages on how to live our best lives. On one side, there is an ever-changing world of nutrition, where even simple foods like sugar are being intensively researched. On the other hand, there is a worldwide stress pandemic affecting our mental and physical well-being.

This guide explores the science of sweetness, compares sugar vs. artificial sweeteners based on world-class research, and delivers actionable, evidence-based suggestions for a stress-free life.

Sugar: What the Studies Really Say

For many years, there has been an ongoing debate on which type of sugar is better: should one stick to natural or switch to diet varieties? The answer would involve turning to the gold standards of clinical research: Harvard T.H. Chan School of Public Health and the British Medical Journal (BMJ).

Sugar Reality: More Than Empty Calories

It appears that most people are aware that too much sugar results in obesity. But according to Harvard, there is more to it.

The Link to the Heart:

A Harvard-scientists-sponsored study published in JAMA Internal Medicine discovers that consuming too much sugar raises your chances of death due to heart disease. Even if you are not overweight, your consumption of too much sugar can lead to spiking blood pressure and promoting inflammation.

The Fructose Factor:

The Harvard Health website regularly emphasises that it is the only organ in the body capable of handling large amounts of fructose. Overindulging in added sugars like high-fructose corn syrup can lead to non-alcoholic fatty liver disease (NAFLD) and insulin resistance.

Artificial Sweeteners: A Free Pass or A Hidden Risk?

If the bad guy is sugar, do artificial sweeteners (aspartame, sucralose, and saccharin) become the heroes? The data is growing more complex.

The Findings of the BMJ Study for Heart Health:

A massive piece of research conducted in the BMJ (2022) also identified that more than 100,000 people who took high doses of artificial sweeteners endured a 9% increased risk of heart disease and an 18% increased risk of stroke.

The Gut Microbiome:

Recent discoveries indicate that although these sweeteners contain no calories, they are not inert; instead, they can change how human gut bacteria function. Harvard experts point out that this may be the reason for glucose intolerance in some people, rather than preventing metabolic problems as intended.

The Reward System of the Brain:

Artificial sweeteners are far sweeter than sugar. This can overload the brain's sugar receptors, making natural sources of sweetness, such as fruit, taste bland and potentially leading people to crave more calorie-rich foods.

The Verdict: The Third Way

The take-home message from the studies cited by both Harvard and the BMJ is not so much to favour one sweet threshold over the other, but rather to lower the overall sweetness threshold.

A little honey or maple syrup is even more easily metabolised in the body than high fructose corn syrup. However, the idea is to condition the taste buds to appreciate the inherent flavours of foods in their whole forms.

Lifestyle Architecture: Important Tips for Stress-Free Living

“If diet is fuel, your lifestyle is the engine.” Your body’s response to chronic stress stimulates the secretion of cortisol, which, paradoxically, can drive you toward consuming more of the above-mentioned sugary foods that provide instant comfort in your stressful lifestyle. This vicious cycle can only be broken when you become more proactive with your mental well-being.

The Power of Micro Breaks

Stress management is something we associate with taking a week-long vacation. The truth is, it’s the little things. For those of you stuck at your desk, every 20 minutes, look at something 20 feet away for 20 seconds. This is to reduce visual stress, an aspect of mental fatigue. Taken from the techniques of Navy SEALs to remain calm under stress. Inhale for 4 seconds. Hold for 4. Exhale for 4. Hold for 4. This is physically compelling your nervous system to stop functioning in Fight-or-Flight and shift to Rest-and-Digest.

Digital Decoupling

Our smartphones are stress delivery systems. With work emails and social media, we never have idle brains. Often, designate one area of your dwelling as a no-tech area. It is a good idea to keep the area where you sleep no-tech. When you feel the urge to respond to a notification, wait for times set aside for checking social media or the news (perhaps 10 AM and 4 PM).

Movement as Medicine

Exercise is always marketed as a means to transform your body. However, exercise is fundamentally about changing your mind. When it comes to NEAT (Non-Exercise Activity Thermogenesis) exercise, there is no need to run a marathon to reduce stress. Activities like taking the dog out (if you have one), tidying up the garden, or even the house can release endorphins. Forest baths or even a walk in the park have been found to decrease heart rate and boost mood substantially compared to a treadmill walk at the gym. Each morning, pick three things that need to be accomplished and that constitute success. The rest is just gravy. This helps combat To-Do List Paralysis.

Conclusion: Connecting the Dots

Both health and lifestyle are related concepts that fall under a single category, since using fewer chemical sweeteners and processed sugars helps our bodies stabilise blood sugar levels, which, in turn, reduces mood swings and anxiety episodes. Stress management through exercise and mindfulness ensures that an individual does not develop a sugar addiction because of a temporary rush of dopamine from sugar intake. Healthy, stress-free living isn't about being perfect. It’s about being informed and being kind to yourselves.