Sugar not the enemy, excess is: Hyderabad neurologist explains safer sweetener options

Which is the healthiest sweetener today? Stevia is the healthiest option because it has zero calories, does not raise blood sugar or insulin levels, and is considered safe for people with diabetes, according to Dr Sudhir Kumar, neurologist, Apollo Hospitals, Hyderabad.

He says stevia stands out among sweeteners due to its complete absence of calories and carbohydrates. Unlike sugar, it does not trigger a rise in blood glucose or insulin levels, making it suitable for people who need to monitor their blood sugar closely. He adds that stevia has no adverse impact on dental health and does not contribute to tooth decay.

The doctor notes that stevia is effective in very small quantities, which limits overall intake while still providing sweetness. This, he says, makes it suitable for daily use, particularly in commonly consumed beverages such as tea and coffee. He also points out that stevia is inexpensive and easily available in India, adding to its practicality for routine consumption. However, he cautions that some individuals may notice a bitter or licorice-like aftertaste.

Stevia vs Allulose

Dr Kumar says sugar itself is not the enemy, but excessive consumption of sugar is. He explains that rising awareness about the health effects of excess sugar has led many people to explore alternatives such as stevia and allulose.

According to him, allulose contains almost zero calories and does not cause a spike in blood sugar levels. He says its key advantage lies in its taste, which is very close to that of real sugar. This makes allulose particularly suitable for cooking and baking, where texture and flavour are important.

However, he cautions that allulose is comparatively costly and less easily available in India. He also warns that overconsumption may lead to digestive discomfort, including bloating, especially when used in large quantities.

The doctor notes that when it comes to taste, allulose ranks higher than stevia. In terms of availability and affordability in India, he says stevia has a clear advantage. From a blood sugar safety perspective, he adds that both sweeteners are safe when used appropriately.

Dr Kumar recommends stevia for daily use in tea and coffee, given its availability, cost-effectiveness and metabolic safety. He says allulose may be better suited for cooking or for individuals seeking a sugar-like taste. He also suggests that blending the two sweeteners can be an option to balance taste and health considerations.

He cautions that no sweetener should be considered healthy when consumed in excess. The doctor concludes that the healthiest approach is reducing overall sweetness in the diet rather than relying heavily on any sugar substitute.

Disclaimer: This report has been prepared by ET.com based on a post shared on X by Dr Sudhir Kumar. The views expressed are solely those of the doctor. Readers are advised to consult their own doctor or a qualified medical professional before making dietary or health-related changes.