Sugar vs. Artificial Sweetener in Tea: What's the Healthier Choice?

Drinking hot tea is an essential part of the rainy season, but the question of how to sweeten the beverage—whether with regular sugar or an artificial sweetener—remains a topic of debate among nutritionists and public health experts. Recent studies offer insights into the health impacts of each choice.

A study published in 2023 in the journal Nature Medicine examined the effects of artificial sweeteners on the gut microbiome. It was found that using sweeteners like sucralose can alter the composition of gut bacteria, potentially affecting digestion and metabolic processes. The researchers noted that while these sweeteners help reduce calorie intake, they may also impact hunger levels and insulin production.

On the other hand, natural sugar provides immediate energy and encourages the release of serotonin, which can improve mood. However, a study published in 2021 in the Journal of Clinical Endocrinology & Metabolism showed that excessive sugar consumption negatively affects liver and pancreatic functions, especially when consumed in large amounts over time.

So what do the experts say? According to the research, the conclusion depends on individual needs. If the goal is to reduce calories, artificial sweeteners might be a suitable choice, but attention must be paid to potential long-term metabolic effects. Conversely, natural sugar is preferable for those seeking natural sweetness, as long as consumption remains moderate.

Ultimately, the recommendation is to maintain balance. Drinking tea daily with a teaspoon of sugar does not pose a significant health risk for most people, but those looking to cut calories or improve their health metrics might consider limited use of artificial sweeteners, mindful of possible effects. The best advice is to add a pinch of sugar or another natural sweetener to your tea.