Are Sugar Substitutes Helping or Hurting Your Health?

This podcast was aired on the Weekends with Joanne Vrakas show on CJAD on April 5th 2024.

For years, cutting out sugar has been seen as a direct path to better health—helping with weight management, reducing cavities, and even lowering the risk of diseases like type 2 diabetes and heart disease. But what if replacing sugar with nonnutritive sweeteners isn’t actually the answer?

Recent research has challenged the assumption that sugar substitutes aid in weight loss. One study published in Nature Metabolism found that participants consuming sucralose—a common sugar substitute—experienced increased hunger without the usual feeling of fullness associated with sugar. Brain scans even confirmed heightened activity in areas related to eating and satiety. This could lead to overeating, particularly for those already struggling with cravings and weight management.

So, should you eliminate sugar substitutes entirely? If possible, yes. Many artificially sweetened products, like diet sodas, flavored water drops, and low-sugar treats, aren’t nutritious regardless of sugar content. Instead, opting for unsweetened versions of yogurt, cereal, and beverages allows you to control sweetness by adding small amounts of sugar, honey, or maple syrup yourself—often leading to a lower overall intake.

Ultimately, mindful eating matters more than simply swapping sugar for artificial alternatives. And while diet drinks might seem like a good choice, they don’t justify unhealthy eating elsewhere. Sustainable health comes from balanced choices—not loopholes.

What are your thoughts on sugar substitutes? Have you noticed changes in hunger or cravings when consuming them?

#Nutrition #HealthyEating #SugarSubstitutes #MindfulEating #DietitianTips