The Truth About Artificial Sweeteners: The Good, The Bad, and The Ugly
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Artificial sweeteners are everywhere, from your favourite sugar-free drinks to protein powders and even "healthy" snacks. They promise all the sweetness with none of the calories, but are they really as harmless as they seem?
If you’ve ever wondered whether artificial sweeteners are a smart swap or something to avoid, you’re not alone! Today I'll be breaking everything down so you can make the best choice for your body and goals.
The Good: Why Artificial Sweeteners Became So Popular
Artificial sweeteners were created as a lower-calorie alternative to sugar, making them a great choice for people looking to cut calories, manage blood sugar, or satisfy a sweet tooth without the crash.
Here’s where they can be beneficial:
✅ They Reduce Sugar Intake – If you’re trying to limit processed sugar but still crave sweetness, artificial sweeteners can be a helpful tool
✅ They Don’t Spike Blood Sugar – Unlike regular sugar, most artificial sweeteners have little to no effect on blood glucose levels, making them popular for diabetics or those watching insulin response
✅ They Help with Calorie Control – If you’re dieting and don’t want to “waste” calories on sugar, artificial sweeteners allow you to enjoy sweet flavours without the extra energy intake.
Common Artificial Sweeteners:
Aspartame (Equal)
Sucralose (Splenda - my personal favourite!)
Saccharin (Sweet’N Low)
Acesulfame potassium (Ace-K)
Natural Sugar Substitutes (Not Artificial, but Popular Alternatives):
Stevia
Monk fruit
Sugar alcohols (erythritol, xylitol)
For many people, swapping sugar for artificial sweeteners has helped them reduce calorie intake, maintain weight loss, and still enjoy their favourite flavours. But is there a downside? Let’s talk about it!
The Bad: Are Artificial Sweeteners Too Good to Be True?
While artificial sweeteners seem like a perfect solution, the research isn’t all black and white. Some studies suggest that regular use might have unintended side effects.
May Affect Gut Health – Some artificial sweeteners, especially saccharin and sucralose, have been linked to changes in gut bacteria. Since gut health plays a major role in digestion, immunity, and metabolism, this could be an issue for people who consume them regularly.
Metabolic Effects: Research has suggested that artificial sweeteners might be linked to an increased risk of metabolic disorders. For instance, a study found that higher consumption of artificial sweeteners was associated with an increased risk of type 2 diabetes. pubmed.ncbi.nlm.nih.gov
Can Increase Cravings for Sweets – Artificial sweeteners are often much sweeter than sugar, meaning they can condition your brain to crave more sweetness. This can make it harder to cut sugar long-term because you’re still reinforcing the “sweet” reward system in your brain.
Confusing for Your Body – Some research suggests that artificial sweeteners might confuse the body’s response to sweetness. Normally, when you eat sugar, your body expects calories to follow. But when you consume artificial sweeteners, that energy never comes, which may lead to increased hunger or changes in metabolism.
Some People React Poorly to Them – Ever feel bloated or gassy after drinking a sugar-free soda? Some artificial sweeteners (especially sugar alcohols like erythritol and sorbitol) can cause digestive issues.
The key takeaway? While artificial sweeteners aren’t necessarily “bad”, overusing them might cause issues for some people, especially if gut health, cravings, or digestion are already concerns.
The Ugly: Should You Be Worried?
Now for the big question: Are artificial sweeteners harmful?
The internet is full of extreme opinions. Some claim they’re toxic, while others say they’re totally safe. Here’s what the actual science tells us:
❌ They Do Not Cause Cancer – The fear that artificial sweeteners cause cancer comes from old studies where rats were given ridiculously high doses of saccharin. Since then, extensive human research has found no solid evidence linking artificial sweeteners to cancer in normal doses. Cancer.gov
❌ They Won’t Directly Cause Weight Gain – Artificial sweeteners themselves don’t make you gain weight, but if they lead to increased cravings, overconsumption of food, or a disrupted metabolism, they could indirectly make fat loss harder for some people. nutritionsource.hsph.harvard.edu
✅ Regulated and Approved for Safety – The FDA and WHO have deemed artificial sweeteners safe within recommended limits. For example, you’d have to drink over 20 cans of diet soda per day to exceed the safe aspartame intake. WHO.int
So, should you cut them out? Not necessarily. But, if you rely on them heavily and experience digestive issues, cravings, or energy fluctuations, it might be worth experimenting with reducing your intake.
How to Use Artificial Sweeteners the Smart Way
If you enjoy artificial sweeteners and they help you stick to your nutrition goals, you don’t need to cut them out completely. But if you want to minimize potential downsides, here’s how to use them wisely:
✅ Use Them in Moderation – Having a diet soda here and there? No problem. Drinking six a day? Maybe not the best idea!
✅ Listen to Your Body – If artificial sweeteners make you bloated, hungrier, or sluggish, experiment with reducing them and see how you feel.
✅ Prioritize Whole Foods – Instead of leaning on artificial sweeteners daily, try satisfying your sweet tooth with whole fruits, dark chocolate, or naturally sweetened options like stevia or monk fruit
✅ Avoid Relying on Them to “Trick” Hunger – If you find yourself constantly using artificial sweeteners to curb hunger, it might be time to check whether you’re truly fuelling your body with enough whole, nutrient-dense foods.
Final Thoughts: Should You Avoid Artificial Sweeteners?
Artificial sweeteners are not the enemy, but they’re not a magic bullet either. They can be a useful tool for reducing sugar intake and managing calories, but they’re best used in moderation.
At the end of the day, nutrition is about what works best for YOU. If artificial sweeteners help you stay on track without negative side effects, go for it. But if you feel better without them, that’s okay too. The goal is always to make choices that support your health, energy, and long term success.
What’s Your Take?
Do you use artificial sweeteners? Have you noticed any benefits or downsides? I’d love to hear! Drop a comment below!
And if you’re looking for personalized coaching to help you build a sustainable, balanced approach to nutrition, I'd love to help! Check out my coaching options on my website, shoot me an email at conquerherfitness@gmail.com, or send me a DM on instagram @conquerher_fitness
Until next time!
xoxo,
Coach Des
