1. Refined Sugars
Refined sugars such as table sugar, cane sugar, and high fructose corn syrup are highly processed and quickly absorbed into the bloodstream.
Why refined sugars are a concern
- High in calories with little nutritional value
- Rapidly increase blood glucose and insulin levels
- Promote fat storage and metabolic stress
- Associated with higher risk of obesity, type 2 diabetes, and cardiovascular disease
Numerous studies link high intake of added sugars to metabolic dysfunction and increased chronic disease risk.
Rating: 35 out of 100
References
- Malik VS et al., Circulation, 2010
- Te Morenga L et al., BMJ, 2013
2. Artificial Sweeteners
Artificial sweeteners such as aspartame, sucralose, and acesulfame potassium are synthetic compounds designed to mimic sweetness without calories.
Scientific concerns
- May alter gut microbiota composition
- Can increase glucose intolerance in some individuals
- Linked to changes in appetite regulation
- Classified by the International Agency for Research on Cancer as possibly carcinogenic in the case of aspartame
Although they reduce calorie intake, research suggests artificial sweeteners may interfere with normal metabolic signaling.
Rating: 45 out of 100
References
- Suez J et al., Nature, 2014
- World Health Organization, IARC Monographs, 2023
- Azad MB et al., CMAJ, 2017
3. Natural Sweeteners
Natural sweeteners such as monk fruit and stevia are derived from plants and provide sweetness without calories or blood sugar spikes.
Why they are often preferred
- Do not raise blood glucose or insulin levels
- Minimal impact on gut microbiota when consumed in moderation
- Derived from natural plant compounds
They are generally better tolerated and considered safer alternatives when sweetness is desired.
Rating: 80 out of 100
References
- Magnuson BA et al., Food and Chemical Toxicology, 2016
- Grembecka M, Nutrition Journal, 2015
The Bottom Line
Refined sugars contribute to metabolic stress and excess calorie intake. Artificial sweeteners may disrupt gut health and metabolic signaling. Natural sweeteners like monk fruit and stevia provide sweetness with fewer metabolic drawbacks. The healthiest strategy is to minimize reliance on sweetness altogether and choose cleaner, lower impact options when sweetness is needed.
