Do you use sugar substitutes because they contain no calories? Or because you think using an artificial sweetener is better for your body than table sugar? Or both? Think Again!
Don’t feel bad, we’ve all done it. When I first stopped eating products with added sugar, I turned to artificial sweeteners for my sugar fix. I ate a lot of items containing artificial sweeteners because I assumed they were better for my body than sugar filled treats, and they were definitely less calories. That was until I dove into the research on sugar substitutes and learned more about some of the “bad things” about them! From my research and experience, my opinion is that there are still a lot of unknowns about artificial sweeteners and they have the potential over time to be harmful to our miraculous bodies because most of them are simply chemicals!
No arguing that they are great from a calorie perspective (in that they contain zero calories) and many of them don’t make your blood spike the way table sugar does, they really are not so great for our bodies because they are not “natural” (from nature). Artificial sweeteners are chemically modified and changes the way the body naturally processes sugar making it more likely for us crave sweets and over eat (which of course could subsequently pack on the pounds).
Because of the public health warnings surrounding these not so healthy sugar substitutes, food companies are developing crazy names to hide these artificial sweeteners in their products.
Since I started my health journey, my goal was to get healthy and kick my sugar addiction, but I quickly learned that eating (unhealthy) chemicals that could actually make me crave sweets was absolutely, 100% in direct conflict with my goal. So for me, eating artificial sweeteners had to go, never again to enter my body.
With all the names that these artificial sweeteners go by, I couldn’t help but wonder how I would recognize them on a food label? In my quest to uncover the names of these artificial sweeteners, I found this handy list on the internet about five years ago and I saved a screen shot of it (unfortunately, there was no author to credit). I’m passing this list below to you so you know what to look for, and so you can protect yourself from these potentially harmful chemicals.
One thing that really stood out to me is that a lot of these names end with “itol” Such As Erythritol, Maltitol, “Xylitol, Mannitol, etc… And, many of these items are forms of “sugar alcohol.” So it’s important to really zero in on ingredients on the food labels with that “itol,” if you are trying to eliminate these questionable forms of sugar substitutes from your diet.
What the heck is a “sugar alcohol?” While sugar alcohols are natural, not in the same way as natural sugars. Sugar alcohols are also know as polyols. They are ingredients used as sweeteners and bulking agents. They do occur naturally in foods and come from plant products such as fruits and berries. As a sugar substitute, they are less calories than regular sugar (about 1/3-1/2 less calories). They are converted to glucose more slowly, require little to no insulin to be metabolized and don’t cause sudden increases in your blood sugar. Of course all of these things that make sugar alcohols popular with people who have diabetes. What’s not to like then? Well, they are highly processed ingredients and they don’t always have the best effects on your body.
You may be consuming sugar alcohols without even knowing it. Common sugar alcohols are mannitol, sorbitol, xylitol, lactitol, isomalt and maltitol. We don’t typically use these things when cooking at home, but they are found in many processed foods especially those labeled as “sugar-free,” e.g., in candy, cookies, chewing gum, soda, and even throat lozenges, toothpaste and mouthwash!
Also, because Keto diets are so popular it’s worth mentioning that quite a few processed/boxed “keto” friendly foods contain these artificial sweeteners and sugar alcohols in them it’s important to proceed with caution.
There is ongoing research into the potential effects sugar substitutes has on the body, including the liver. Because of the importance of our liver to the body’s well being, I want to mention a few potential effects that sugar substitutes have on the liver:
1. Metabolic Changes: Some studies suggest that certain sugar substitutes, particularly those like saccharin and aspartame, may disrupt normal metabolic processes in the liver. They might influence glucose metabolism and insulin sensitivity, potentially affecting blood sugar regulation.
2. Inflammation: Artificial sweeteners like sucralose and saccharin have been associated with increased levels of inflammation in animal studies. Chronic inflammation can contribute to liver dysfunction and other health issues.
3. Microbiome Impact: Emerging research suggests that artificial sweeteners could influence the composition of gut bacteria (microbiome). Since the gut and liver are closely connected, changes in the microbiome might indirectly affect liver health.
4. Fat Accumulation: There is some evidence to suggest that artificial sweeteners could contribute to fat accumulation in the liver. This is due to their potential influence on insulin sensitivity and metabolism, leading to altered fat processing.
5. Risk of Fatty Liver: High consumption of certain sugar substitutes might be associated with an increased risk of non-alcoholic fatty liver disease (NAFLD), especially when they are used as part of a diet that includes other unhealthy components.
6. Insulin Resistance: There are concerns that consistent use of artificial sweeteners could lead to insulin resistance, a condition in which the body’s cells become less responsive to the effects of insulin. Insulin resistance can contribute to various metabolic issues, including those related to the liver.
7. Hunger and Cravings: Some studies have suggested that the consumption of artificial sweeteners might not satisfy the brain’s reward center in the same way as natural sugars. This could potentially lead to overeating and weight gain, indirectly impacting liver health.
It’s important to note that the research on the effects of sugar substitutes on the liver is not fully conclusive, and more studies are needed to fully understand their full impact. The potential effects can vary based on the specific type of sweetener, the individual’s metabolism, and overall dietary habits. But why risk it?
Just a few other comments before you peek at the list below. Before I knew what I now know about these chemical sweeteners, I found that my body had almost an instant (bad) reaction to some of them not to mention the potentially unknown and harmful long term effects to the body.
And while I felt awful, it took me a bit to figure out what was causing it. I mention this here because tuning in, and listening to your body is really important if you hope to get to the bottom. In doing so, you will feel better because you’ll learn from your body about what to eat and what not to eat for optimum performance. Common side effects of consuming sugar substitutes are bloating and diarrhea especially when eaten in volume. But another side effect is that you could get cravings driving you to desire and even eat even more sugary tasting foods (even if via artificial sweeteners).
What I learned about my body is that without denial, Xylitol causes me to get sick to my stomach every time I eat foods that contain Xylitol. (Side note, DO NOT under any circumstances give your dog anything with Xylitol in it!)
Another thing I discovered is that the popular “healthy” sugar substitute Monk Fruit sweetener is often cut with Erythritol. When I eat anything with Erythritol, I get an awful headache. Monk fruit in itself is actually not bad for you, but when cut with Erythritol, it’s a different story! Recently I found a Monk Fruit extract that comes in a powder form and does NOT contain Erythritol. I’ve tried it and my body is fine with it. Note that Mont Fruit powder is a very intense sweetener in that very little goes a long way (as is the case with many of these artificial sweeteners). So if you eat it, be sure to read the instructions carefully before you use it. Most times I use it, I use less and 1/2 tsp (like a pinch).
Also worth mentioning is that baked goods (of any kind) definitely don’t come out the same when using (any) artificial sweeteners.
Here’s the deal, ultimately YOU need to decide if artificial sweeteners are for you or not. Just listen to your body and how it reacts when you consume items containing these products.
Because these substances are chemically modified, and the idea that these chemicals actually make you crave sugar, and the unknown and potential long term harmful effects of consuming these artificial sweeteners, I recommend proceeding with caution. Fresh, whole, foods is always best…try an apple or orange instead of a processed sugar filled treat your body will thank you.
Since I stopped eating added sugar and sugar substitutes, I feel so much better and my taste buds have changed! Now most sweets (even sugar substituted sweets) taste soooo sweet they are almost sickening to me. I’ve learned that for my body to function optimally, it’s best to just avoid added sugar and artificial sweeteners (including sugar alcohols) all together.
And I honestly from the bottom of my heart I truly don’t miss them. I’ve learned that the sweetest gifts of all are from Mother Nature, fresh whole fruits and veggies. And my body actually loves those sweets better!
You may not notice the effects that sugar substitutes has on your body right away, I didn’t. But I did notice it over time, and when I paid attention to what and how my body was communicating with me (and in my instance it was a pretty significant medical issue).
Just ask yourself a few questions before you put sugar substitutes into your body: Do I really know what I’m putting into my body? Am I willing to risk potential long term side effects of these substances? Which sugar substitute am I actually ingesting? And, how is that substance/artificial sweetener impacting me immediately or long term?
Here’s that list I promised:
The journey to a healthier, happier you is so worth it. I know—because I lived it.
I stopped chasing skinny and started focusing on my health—and that single shift changed everything. I lost 140 pounds, but more importantly, I found clarity, energy, and a life that finally feels like mine. I share the whole story in my book. Click here to learn more and see what’s possible.
