Post by : Saif Rahman

Many people are reducing sugar intake because high consumption is linked to problems such as weight gain, diabetes and a higher cancer risk. With a wide array of sugar substitutes on the market, choosing the right option can be confusing. To clarify common choices, Dr Jayesh Sharma, a cancer surgeon based in Raipur, set out clear, practical advice on which sweeteners are generally safe and which warrant caution.

Dr Sharma noted that artificial sweeteners found in single-serve packets and diet soft drinks are not shown to cause cancer and can help lower calorie intake, which may assist weight-loss efforts. He cautioned, however, that these products can alter the gut microbiome. For some people this may increase appetite and lead to greater food intake, undermining their intended benefit.

Low-calorie sugar substitutes used in sugar-free confectionery — often based on sucralose or erythritol — provide sweetness with few calories and have little effect on blood glucose, making them useful for people with diabetes. That said, they can sometimes produce digestive side effects such as gas or bloating. For that reason, Dr Sharma suggested that in many situations a small quantity of regular sugar may be preferable to habitual use of such additives.

He recommended plant-derived sweeteners like stevia and monk fruit as better alternatives for many people. These options are calorie-free and do not raise blood sugar; stevia is commonly used in cooking and is widely regarded as safe, while monk fruit looks promising though long-term studies are more limited.

Dr Sharma advised individuals to pay attention to how their bodies respond and to keep overall sweetness to a minimum. For those who enjoy sweet flavours, occasional use of natural sweeteners combined with modest amounts of regular sugar is a sensible approach. His central message emphasised balance rather than rigid restriction.

This guidance is intended to help people make informed choices and is not a substitute for personalised medical advice. Anyone with health concerns should consult a doctor.

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