Beyond the Cancer Risk Debate: What Else Can We Discuss About Artificial Sweeteners? | Food Talk Vol. 23
The World Health Organization’s recent assessment suggesting that aspartame may be carcinogenic has sparked widespread debate, prompting a renewed focus on the use of sugar substitutes in processed foods. In this episode of Food Talk, we are joined by Lulu, a PhD candidate in Cardiology at Fuwai Hospital, Peking Union Medical College, to discuss sweetness and sugar substitutes.
The term ‘sugar substitute’ may sound unfamiliar, yet it has long permeated our daily lives. Artificial sweeteners feature on the ingredients lists of diet cola, ‘Bingfeng’ – a nostalgic soft drink for natives of Shaanxi – and dried plum snacks. Beyond these, sugar substitutes also encompass natural sweeteners such as erythritol and stevia. Next time you encounter products boasting ‘zero sugar’ or ‘low sugar’ claims, take a moment to check which type of substitute they actually contain.
But at what point did sugar substitutes become synonymous with ‘healthier’? And why has the ‘sugar’ they replace come to inspire such dread? Beyond the well-known risks of dental cavities, weight gain, and acne, Lulu also explains how excessive sugar intake can trigger insulin resistance, paving the way for diabetes. While sugar substitutes may sidestep some of the harms associated with sucrose, they introduce a set of new concerns of their own.
In reality, to closely mimic the sweetness, mouthfeel, and functional properties of sucrose, processed foods often rely on complex blends of various substitutes and additives, resulting in increasingly lengthy ingredients lists. Some research also suggests that because certain substitutes fail to send sweet signals from the gut to the brain, they may actually lead us to consume more ‘sweet’ foods, making it harder to break the habit and ultimately undermining the very goal of reducing sugar.
From the arduous task of foraging sweet berries in prehistoric times, to cultivating sugar crops like sugarcane, and finally to the widespread use of sweeteners and substitutes in processed foods, obtaining sweetness has become increasingly effortless. It is fair to say that our craving for sweet tastes is not only innate but has also intensified as we continually adapt to our changing food environment.
If you have a genuine sweet tooth, try indulging more in whole foods like fresh fruits and vegetables rather than falling for addictive processed snacks. If you are aiming to cut back on sugar, resist the allure of the ‘substitutes equal health’ myth. Meaningful change comes from a holistic shift in your eating habits.
Episode Guest
Lulu
A second-year PhD student in Cardiology at Fuwai Hospital, Peking Union Medical College, with a keen interest in nutrition and sustainable diets. She enjoys music, photography, and fitness.
Episode Hosts
Wan Lin
A member of Foodthink. She rarely dines out, frequently cooks at home, and avoids takeaway whenever possible. Raised on her mother’s home-cooked meals, she has now been cooking for fifteen years herself. An active person, she enjoys reading medical history and poring over anatomy textbooks in her spare time.
Zhen
An editor at Foodthink and one of the rare few who doesn’t have a sweet tooth. She has a relentless craving for sour pomegranates, koumiss, and fermented mung bean drink, yet remains closely tuned to topics surrounding sugar and its substitutes.
Xiao Jing
Producer of Food Talk, slightly embarrassed to admit she has a sweet tooth. Previously a business journalist who has interviewed Michelin-starred chefs, she now hopes to trace food back to its origins and view the world more holistically. A notable shift over the past two years? She now makes a habit of reading ingredients labels before buying food.
Timeline
05:15 What do we actually mean when we say “sugar substitutes”? Sugar alcohols / natural sweeteners / artificial sweeteners
07:51 Diet cola, the nostalgic Shaanxi beverage “Bingfeng”, and preserved plums all contain artificial sweeteners. Beyond these, there are natural sugar substitutes and various non-cane sugars. With countless ingredients bearing the word “sugar” in their names, consumers are left facing a heavy cognitive burden.
12:15 Why are we so afraid of “sugar”, and what exactly are the problems with it? High calorie content, impacts on skin health, tooth decay, diabetes risk linked to insulin resistance, and more.
16:45 The history of sugar substitutes goes further back than you might think. The first artificial sweetener, saccharin, was manufactured in 1879. Aspartame and sucralose followed in later years.
18:23 To what extent can sugar substitutes mitigate the negative effects of “sugar”? They may help improve dietary management for those with diabetes and reduce tooth decay in children.
20:21 In reality, many processed foods contain a blend of different sugar substitutes. They work together to replicate the complex effects of cane sugar, including sweetness, colour, and structural bulk. “There’s no such thing as a perfect sugar substitute, only a perfect blend of them.” This explains why food ingredient lists are growing longer with additives.
25:20 Another complication with sugar substitutes: although they are calorie-free, they bypass the gut’s natural signal to the brain that sweetness has been consumed. This can lead us to eat more “sweet foods”, disrupting dietary balance and making it even harder to break our sweet tooth.
29:46 Who is developing these sugar substitutes? A more pressing question might be: why are we so obsessed with “sweetness”?
35:16 Sweetness: From early humans painstakingly foraging for rare berries, to planting the first sugar-producing crops, to factories mass-producing confectionery with sweeteners, our desire for sweetness has grown boundless, while the effort to satisfy it has constantly diminished.
40:47 Following the same logic, if we want various micronutrients, do we no longer need a balanced diet and can just pop a multivitamin tablet?
44:31 Diabetes is increasingly affecting younger demographics. What’s behind the claim that “1 in 8 people have diabetes, but half are in the pre-diabetic stage” ?
47:45 Returning to the natural source of sweetness: eating a red date or biting into a sugarcane stalk provides micronutrients beyond just sugar.
49:19 Our family eating habits and childhood tastes may not have been healthy, but we can still make positive changes through conscious choices.
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Production Team for This Episode
Co-ordination & Production: Xiaojing
Cover Art: Wan Lin
Music: Banong
Editor: Ze’en
Contact Email: xiaojing@foodthink.cn