If you have a pesky sweet tooth, you might find yourself swapping for treats that have less calories. (Less calories, more treats, right?!) Most likely, these lower-calorie options are sweetened with a low- or zero-calorie sugar substitutes. Are these OK? How do they affect our bodies?
What Are Common Sugar Substitutes
“Sugar substitutes are usually created in laboratories, but some are derived from plants,” said Avera registered dietitian Morgan Willard, MS, RD, LN. “They can be 700 times sweeter than actual sugar.”
Willard breaks down sugar substitutes into three categories.
| Type of Sugar Substitute |
Source |
Examples |
Additional Facts |
| Artificial Sweeteners |
Created by chemicals in a laboratory |
saccharin (Sweet’N Low), aspartame (Equal), sucralose (Splenda), acesulfame potassium (Sweet One), neotame (Newtame) |
Not absorbed by the digestive system, so the effect is a zero-calorie sweetener |
| Sugar Alcohols |
Created synthetically, often from sugars themselves |
erythritol, isomalt, lactitol, maltitol, sorbitol, xylitol |
Not as sweet, but sometimes added to chewing gum and toothpaste (can reduce the likelihood of cavities); must be included on nutrition labels |
| Novel Sweeteners |
Derived from natural and plant sources |
allulose, Monk fruit, Stevia, tagatose |
Less processed than other sugar substitutes |
Research and testing on sugar substitutes and the effects they have on our bodies is ongoing, said Willard.
Do Sugar Substitutes Cause Gut Issues or Weight Gain?
In the short term, sugar substitutes can affect our digestive system. All of them, with sugar alcohols in particular, can cause bloating, gas or diarrhea in some people.
While these substitutes have the pull of less or no calories, they might not always be great for our waistlines. Epidemiological studies see correlations that artificial sweetener consumption can boost hunger levels, leading us to eat more and gain weight. Extra weight is associated with heart disease, diabetes, stroke and cancer.
How Sugar Substitutes Effect Insulin
When we consume food or drink with a high level of carbohydrates (sugar), our blood sugar spikes. In response, our pancreas releases a hormone called insulin into the bloodstream. Insulin transfers the floating glucose into your cells so your body can use this energy for various functions.
“So, we’d expect someone to have an insulin release after drinking regular soda,” said Willard. “Theoretically, insulin should not be released after drinking diet soda since it doesn’t contain sugar or carbs and it doesn’t increase blood sugar.”
It’s heavily debated. Many controlled studies show that artificial sweeteners don’t affect blood sugar or insulin levels, and only one study published in Diabetes Care showed a correlation with an artificially sweetened drink raising insulin levels. One group of women drank an artificially sweetened drink before consuming a sugary drink. A second group of women drank water before a sugary drink. The first group’s blood sugar and insulin levels were 14% and 20% higher, respectively, than the second group.
Another study from Food Research International, on mice, suggests that too many artificial sweeteners can alter the microbiome in your gut, causing glucose intolerance. Gut health influences brain health, sleep, metabolism, immune function, healthy aging and more.
Overall, says Willard, there’s more research to do and information to gather about the topic of sugar substitutes and insulin levels. Everybody is different, so different bodies will respond differently to what we put into it.
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The Big Deal About Insulin
Continued research is important because chronically elevated insulin levels can build insulin resistance — sugar in the blood doesn’t enter cells as easily — leading to higher blood sugar levels. This puts the person at an increased risk of type 2 diabetes, cardiovascular disease, weight gain and related health issues.
“I would say an increase of BOTH your blood sugar and insulin levels, chronically, which happens with regular sugar intake, will put you at a greater risk of insulin resistance,” said Willard.
Should Sugar Substitutes Be Limited?
Eating natural, less processed foods is the healthiest for your body long term. This can be as simple as choosing in-season fruit vs. sweetened yogurt.
Be mindful of your intake if sugar substitutes are part of your diet.
A diet cola a day is probably nothing to worry about. However, consuming a 12-pack between waking up and going to bed — your body could benefit from making a change. For example, swap to a large glass of water every other time you crave a diet soda. Or, perhaps switching to a prebiotic soda, which often uses the less-processed novel sweetener, is a step in the right direction.
“My personal recommendation is reducing your intake of sugar substitutes and see what happens with your cravings and weight,” said Willard.
