Understanding Sweeteners: Caloric vs. Non-Caloric
Few flavors evoke as much desire, pleasure, and controversy as sweetness. From a spoonful of honey to a beverage with sucralose, sweeteners are an integral part of our daily dietary decisions. However, they also spark polarized debates: Is panela more natural than refined sugar? How healthy is stevia? Do artificial sweeteners affect health? Is honey better because it’s “bee” derived?
According to Laura Miranda Solís, Regional Coordinator for Latin America of the International Sweeteners Association (ISA), “We need to stop thinking in terms of ‘good’ or ‘bad’.” In an interview with Bistronomie de El Economista, she explains, “All sweeteners—from sucrose to erythritol—have their place in our diet, provided they are used with moderation and based on scientific evidence.”
What is a Sweetener?
“Sugar is sugar,” Miranda asserts, “but a sweetener is any substance that provides sweetness.” This category includes both caloric sweeteners like glucose, fructose, saccharose, or honey and low-calorie or non-calorie sweeteners such as sucralose, acesulfame K, aspartame, stevia, erythritol, or monk fruit.
“The key difference lies in caloric content,” Miranda explains. “Low-calorie or non-calorie sweeteners give us that desired sweet taste without the calories of sugar, which is why their use has grown in products like diet sodas, low-fat yogurts, cereals, gum, confectionery, and even medications.”
Sweetness is Everywhere
Although most consumers associate no-calorie sweeteners with sugar-free drinks, Miranda points out their presence is much broader: “Beyond beverages, they are found in dairy products, cereals, confectionery items, and even nutritional supplements.” Their function isn’t just to sweeten but also to improve texture, preserve, or balance flavors.
“Many have a much higher sweetening power than table sugar, which is why they are used in such small quantities,” she adds. “Some can be up to 200 times sweeter than sucrose.”
What About Honey?
One common myth is thinking that certain ‘natural’ sugars, like honey or agave syrup, are healthier. However, this isn’t always true.
“Even 100% pure honey remains a free sugar,” Miranda warns, “and this is well-documented by the World Health Organization (WHO). The body processes it as glucose and fructose, just like other simple sugars.”
The Issue Isn’t Origin, It’s Quantity
“We believe that if something is ‘natural,’ it doesn’t have a metabolic effect,” Miranda emphasizes. “But it all depends on the dosage.”
Extensive Research and Global Standards
A crucial aspect of the conversation with Miranda is the level of support that low-calorie or non-calorie sweeteners have in terms of public health. “They are among the most studied additives worldwide,” she assures.
Internationally, these ingredients must undergo rigorous evaluations by scientific and regulatory authorities. “In Europe, they are backed by the EFSA (European Food Safety Authority), in the U.S., by the FDA, and in Mexico, by COFEPRIS,” she explains. “COFEPRIS publishes the list of permitted additives along with their Acceptable Daily Intake (ADI).” The ADI represents the maximum amount a person can consume daily throughout their life without health risks.
“To approve a sweetener, it must surpass multiple phases of research and toxicological evaluation,” Miranda reiterates.
The global assessment is handled by the Joint FAO/WHO Expert Committee on Food Additives (JECFA), a joint committee of experts from the WHO and FAO that coordinates international recommendations and supports the Codex Alimentarius, a technical basis for many food safety laws in Latin America.
A Region, a Common Strategy
As Regional Coordinator for ISA, Miranda oversees all of Latin America, from Mexico to Argentina. “While each country has its particularities, the trend is to align with international recommendations, especially in food policy,” she says.
“Scientific communication is now fully global. Decisions are made based on evidence and shared among organizations like the WHO, the United Nations, and the Codex,” she points out.
Informed Choices, Not Guilt
Ultimately, the question isn’t whether sugar is worse than honey or if stevia is more ‘natural’ than erythritol. “The key lies in moderation and the overall dietary context,” Miranda states. “There are no good or bad foods: it’s about consumption patterns and informed decisions.”
Therefore, she insists, the debate should progress: “It’s time to leave guilt behind and make decisions based on science, not fear or trends. Sweetness isn’t the enemy; excess and misinformation are.”
