For centuries, sugar has been an essential part of Indian cuisines, deeply embedded in our culinary traditions. Since the third century B.C.E., when the art of refining sugarcane juice into crystals was first mastered, sugar has represented joy and indulgence. It has adorned our tables in countless forms—from the rich sweets that are central to our festivals and celebrations to the vital spoonful that enhances a cup of tea.
However, with modern health trends shifting towards wellness and weight management, sugar's once undisputed dominance began to decline over time. Many turned instead to artificial sweeteners, which promised sweet sensations without incurring caloric costs. Initially seen as revolutionary by many, this shift to artificial sweeteners seemed ideal for people trying to lose weight or manage diabetes. Aspartame, an artificial non-saccharide sweetener, became known for being 200 to 700 times sweeter than regular sugar while being low in calories—an ideal solution for anyone hoping to indulge without any side effects.
However, as evidence has grown against the potential health risks, the entire narrative that revolves around artificial sweeteners has become more complicated than it has ever been. Although it is a well-known truth that artificial sweeteners do not offer additional calories, research has revealed that they may interfere with the body's mechanisms to control the feeling of fullness and hunger. This could lead to overeating and drinking, hindering weight loss and causing weight gain.
How Artificial Sweeteners Cause Weight Gain?
Artificial sweeteners can significantly disturb the intricate balance of our gut microbiota, which consists of essential beneficial microorganisms vital for proper digestion and metabolism. This disruption of the gut microbiome due to artificial sweeteners may lead to weight gain and a host of health problems. The impact of non-nutritive sweeteners on the human microbiome can alter glycaemic responses, and studies have linked aspartame to headaches, dizziness, and other side effects.
An International Journal of Obesity study shed further doubt on this claim, finding that individuals consuming artificial sweeteners tended to have higher body mass index (BMI), weight gain, and diabetes risks, as well as greater heart disease risks than their counterparts who consumed no artificial sweeteners at all. This finding contradicted prior assumptions that artificial sweeteners offer safe alternatives; rather than satisfying cravings, they might leave individuals unsatisfied, leading to overeating and, consequently, weight gain. Studies have linked regular aspartame consumption with increased risks for serious conditions like non-Hodgkin lymphomas and multiple myelomas, casting doubt over its once bright reputation.
Natural Sugar Vs. Artificial Sweetener
Unlike the effects of artificial sweeteners on the human body, naturally sourced sugar emerges as the superior option for promoting overall health. Natural sugar brings more to the dinner tables than just sweetness; when used in traditional recipes, it enhances flavours and textures that define so many beloved dishes. Adopting natural sugar derived from sugarcane preserves all aspects of culinary heritage while supporting an impressive range of delectable, healthful food offerings.
Also Read: What Is The Best Time To Eat Sugary Foods?
Although artificial sweeteners might initially seem appealing to those attempting to lead sugar-free lives, their long-term consequences outweigh their immediate advantages. It is essential to recognise that natural sugar has been a staple in the diet for years and will continue to be the healthier choice. Sugar has long been an indispensable source of nourishment and energy, deeply embedded into cultural and culinary traditions worldwide.
In conclusion, when selecting diet options, we should recognise and appreciate natural ingredients while appreciating natural sugar's real sweetening power- by making informed choices while considering the long-term impacts of what we consume, we can enjoy its pleasures while contributing to overall well-being.