Despite disagreements among health enthusiasts, evidence declares its own verdict that artificial sweeteners are still a smart option as substitutes for added sugars.

It’s important to understand the relative risks of sugar and artificial alternatives. I’ll preface this by noting everyone has different tolerances, preferences and genetics. My advice is for the general population of adults looking to lose or maintain weight while decreasing their likelihood of developing chronic disease. There isn’t one answer for everyone.

Additionally, I’ll dismiss the notion that artificial sweeteners provide health benefits — they don’t. You shouldn’t replace Diet Coke for water or sugar-free candy for fruit. Eat nutrient-dense foods first; then, consider the pros and cons of artificial sweeteners as sugar replacements.

The main advantage of artificial sweeteners is they’re calorie-free and they provide a lower risk for adverse health effects than the numerous risks directly linked to sugar.

“We know exactly what that sugar is causing,” said Lindsey Shaffer, graduate nutrition, health and wellness student. “We know that there is a link between sugar-sweetened beverages or sugar-sweetened anything and obesity, metabolic syndrome, insulin resistance … non-alcoholic fatty liver disorder. You name it and sugar can put a check mark next to it.”

Despite the proven harms of excess sugar, some people still bafflingly endorse sugar out of fear of artificial sweeteners.

A Sept. 17 study published by the journal Nature suggested a correlation between artificial sweeteners, obesity and diabetes. Anti-sweetener activists, such as Dr. Joseph Mercola from Mercola.com, made similar claims in 2012.

The paradox in recommending sugar over artificial sweeteners is the primary accusations against artificial sweeteners — the possibility they increase appetite, carb cravings and fat storage — are all responses proven to be characteristic of sugar consumption. Even if all things were equal, the calorie-free choice seems to be preferred among those watching their weight.

The potential carcinogenic nature of artificial sweeteners is also frequently brought into question.

“Cancer … usually is the biggest argument against artificial sweeteners, and that’s where there’s just not the evidence against artificial sweeteners,” said Margaret Burnham, registered dietitian at the Recreation Center.

The connection between artificial sweeteners and cancer began in 1978 when Environmental Health Perspectives published a study linking saccharin (an artificial sweetener) to bladder cancer in rats. For years, this was a cornerstone of the anti-sweetener argument; however, ensuing research didn’t reproduce these results and the connection between cancer and artificial sweeteners has since been rejected.

“There is no clear evidence that the artificial sweeteners available commercially in the United States are associated with cancer risk in humans,” according to the National Cancer Institute.

Furthermore, we do know the direct correlation between obesity and cancer.

“What people don’t realize is that obesity is proven to be a cause of cancer for many different cancers. So, you’d be better off losing weight through artificial sweeteners than to stay at the same weight — if it’s overweight or obese — and use regular sugar,” Burnham said. “Whole, natural foods are the first option; but, it’s [sugar alternatives are] certainly in the toolbox.”

If you’re still riding the sugar train, it’s time to get off as soon as possible. Whether it’s with other foods or with artificial sweeteners, almost any substitute for sugar is going to be beneficial for your health.