Sugar or Sweetener in Your Tea: Which Is Healthier?

Drinking hot tea is a beloved ritual, especially during the rainy season. Yet one question continues to spark debate among nutritionists and public health experts: should you sweeten your tea with regular sugar or an artificial sweetener? Recent studies offer insight into the health effects of each option.

A 2023 study published in Nature Medicine examined the impact of artificial sweeteners on the gut microbiome. Researchers found that sweeteners such as sucralose can alter the composition of gut bacteria, potentially affecting digestion and metabolism. While these sweeteners can reduce calorie intake, they may also influence hunger levels and insulin production.

In contrast, natural sugar provides immediate energy and encourages the release of serotonin, which can improve mood. However, a 2021 study in the Journal of Clinical Endocrinology & Metabolism revealed that excessive sugar intake can negatively affect liver and pancreatic function, particularly when consumed in large amounts over time.

So what do the experts recommend? The answer depends on individual goals. If the aim is to reduce calories, artificial sweeteners may be appropriate, though it is important to be aware of potential long-term metabolic effects. For those who prefer natural sweetness, sugar can be used in moderation without significant health risks.

Ultimately, balance is key. Enjoying a cup of tea daily with a teaspoon of sugar is generally safe for most people. Those looking to cut calories or improve health metrics might consider limited use of artificial sweeteners while being mindful of their possible effects. The best approach is to use just a small amount of sugar or a natural alternative, so you can enjoy your tea’s flavor without compromising your health.