Are Sugar Replacements Really Better for Your Health?

If you’ve ever wondered whether replacing sugar with a sugar replacement is a foolproof way to lose weight or improve your energy, you might want to think again. Let’s unpack the science, clear up the confusion, and give you actionable steps to make the best choice.

Let me ask you this: Have you been eating keto or low-carb, yet you’re stuck in a weight loss stall? Or maybe your energy isn’t where you want it to be? You might be surprised by how sugar replacements could be playing a role.  

What Are Sugar Replacements, Really?

When we talk about sugar replacements, we’re referring to alternatives designed to mimic the sweetness of sugar without all of its metabolic downsides. These alternatives fall into two primary categories: nutritive and non-nutritive sweeteners.

What Are Nutritive Sweeteners?

Nutritive sweeteners are those that still provide calories—sometimes fewer than table sugar—but they’re metabolized differently in the body. These include sugar alcohols, a category you might already recognize from ingredient labels. Examples of sugar alcohols include xylitol, sorbitol, erythritol, and maltitol.

• Xylitol and Sorbitol: Found in gums and candies, these sweeteners provide a moderate calorie reduction but can cause digestive discomfort in high amounts.
• Maltitol: Often used in sugar-free chocolates, it behaves almost like sugar in terms of its glycemic impact, making it less ideal for managing blood sugar or staying in ketosis.
• Erythritol: A lower-calorie option that doesn’t generally spike blood sugar, though it can still lead to bloating in people with a sensitive gut.

Just because something is labeled as “sugar-free” doesn’t mean it’s free of consequences. Some of these sweeteners can still spike blood sugar or disrupt digestion, depending on the type and quantity consumed.

What Are Non-Nutritive Sweeteners?

Non-nutritive sweeteners, on the other hand, are ultra-low-calorie or calorie-free. They’re often marketed as the holy grail of sugar replacements because they generally don’t directly affect blood sugar levels. This category includes both natural and artificial options:

• Natural Non-Nutritive Sweeteners: Stevia and monk fruit fall into this group. They’re derived from plants, making them a popular choice for those seeking “cleaner” options. However, even these can keep you hooked on sweetness, making it harder to reset your cravings.
• Artificial Non-Nutritive Sweeteners: Aspartame, sucralose, and saccharin are among the most common. While they don’t raise blood sugar, their long-term effects on hunger signals and the gut microbiome are concerning.

The Overlap

Some sweeteners blur the lines between these categories, like allulose. This rare sugar doesn’t behave like typical sugar or sugar alcohols—it’s absorbed into the bloodstream but isn’t metabolized for energy, making it almost calorie-free. Allulose is a game-changer for those seeking a natural option without the blood sugar spike, but even it should be used sparingly.

Why Blood Sugar Spikes Matter

Here’s the thing: When a sweetener like maltitol causes a blood sugar or insulin spike, it disrupts your things quite a bit. A spike in blood sugar triggers your pancreas to release insulin, the hormone responsible for moving glucose into your cells. While this process is essential, repeated spikes can lead to insulin resistance over time—a condition where your cells stop responding effectively to insulin.

This becomes particularly problematic for those trying to lose weight or manage conditions like type 2 diabetes or metabolic syndrome. Insulin spikes not only make it harder to burn fat but can also leave you feeling hungrier sooner, driving cravings for more food—often sugary or carbohydrate-rich options. It’s a vicious cycle that sugar replacements can inadvertently keep fueling.

Even erythritol, which is typically considered “safe,” might not be entirely without fault. While it doesn’t directly spike blood sugar, over-reliance on sweetened foods could delay your ability to reset your palate and reduce overall sweetness dependency.

Why Not Just Replace Sugar with Sweeteners?

Replacing sugar with sweeteners sounds simple, but it’s rarely that straightforward.

Let’s start with artificial sweeteners like sucralose and aspartame. Studies show they can actually increase cravings. Imagine this scenario: You’re reaching for a Diet Pepsi, thinking you’re making a healthier choice. But here’s what happens—your brain tastes the sweetness and expects sugar. When it doesn’t get the calories it’s expecting, it sends hunger signals, making you want to eat more.

Studies have shown that artificial sweeteners like aspartame can disrupt hunger and fullness signals. Over time, this can lead to increased calorie consumption, even though the drink itself has none. And it doesn’t stop there—these sweeteners have also been linked to insulin resistance, obesity, metabolic syndrome, type 2 diabetes and issues with gut health.

In fact, they are known to drive glucose intolerance through alterations of the gut microbiota. These studies indicate a disruption in the balance of good vs bad bacteria and result in an increase in the bad bacteria.  Now I say good and bad with caution because even bad bacteria can be “good” in small amounts.  It is the balance that matters.

Then we have sugar alcohols, which are common in “keto-friendly” products. Erythritol is one of the better options—it’s generally well-tolerated and doesn’t spike blood sugar. But others, like maltitol, can cause blood sugar spikes, digestive discomfort, and even knock you out of ketosis.

Even natural sweeteners like stevia and monk fruit come with challenges. While they don’t spike blood sugar, they can keep you hooked on sweetness, making it harder to break free from cravings.

Even stevia, however, has been shown to alter the gut bacteria.  While many of the previous studies have been on rats and there isn’t always a direct translation, stevia has been shown to alter the human microbiota.

The takeaway? Simply swapping sugar for sweeteners isn’t always the answer. It’s about being intentional, reading labels, and understanding how these replacements affect your body.

How Sweeteners Impact Weight Loss Stalls

Let’s put it all together and talk about how sugar replacements might be holding you back if you’re stuck in a weight loss stall.

• Hidden Spikes in Blood Sugar: Some sugar alcohols can spike blood sugar almost as much as regular sugar. This can kick you out of ketosis and halt weight loss.
• Cravings and Overeating: Artificial sweeteners like sucralose can increase cravings. Your body expects calories when it tastes sweetness, and when they don’t arrive, you may end up eating more overall.
• Gut Microbiome Disruption: Some sugar alcohols can ferment in your gut, leading to bloating, gas, and inflammation. Over time, an imbalanced gut microbiome can make weight loss harder and increase cravings. And we just talked about the alterations of the microbiota that can occur with sugar replacements.

If you’re in a weight loss stall, take a close look at the labels on your “keto-friendly” products. Are you consuming large amounts of sugar alcohols or artificial sweeteners? Cutting back on these for even a week can often lead to noticeable progress.

My Personal Favorites

When it comes to sweeteners, my personal go-to choices are allulose and monk fruit.

• Allulose: This natural sweetener doesn’t spike blood sugar and is gentle on the gut. It’s my favorite for baking because it behaves like sugar without the negative effects. If you want to learn more about it, you can read the “is allulose keto” article.
• Monk Fruit: Zero-calorie, natural, and without an aftertaste, it’s a fantastic choice for sweetening drinks or desserts.

I even like stevia drops on occasion. That said, I use sweeteners sparingly. My focus is always on whole, nutrient-dense foods that nourish the body and support long-term health.

Actionable Takeaways

Here are three steps you can take today:

1. Check Labels: Look for sweeteners like allulose and monk fruit, and avoid products with maltitol or sucralose. I get my allulose here from Wholesome Yum Foods.
2. Prioritize Gut Health: Limit sugar alcohols and include more gut-friendly foods in your diet.
3. Use Sweeteners Sparingly: Focus on resetting your palate and reducing your overall dependence on sweet tastes.

If you’re ready to dive deeper, consider joining my 3-Day Shifting Sugar Challenge, where we uncover hidden sugars, explore simple swaps, and build habits to support long-term health. It starts on 12/27/24.  If you are joining after it begins, never fear, I‘ll have the content available for you to consume and do on your own!

These statements have not been evaluated by the Food and Drug Administration. The contents of this article, made available via Holistic Fit LLC, are for informational purposes only and do not constitute medical advice. The Content presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. If you think you may be suffering from any medical condition, you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information provided by Holistic Fit LLC. Reliance on any information provided by this article is solely at your own risk. And, of course, never use an herb or essential oil without first reading the label, doing your research, or checking with a local expert.

References

• https://www.health.harvard.edu/blog/how-healthy-is-sugar-alcohol-202312183002
• https://pmc.ncbi.nlm.nih.gov/articles/PMC3772345/
• https://www.va.gov/WHOLEHEALTHLIBRARY/tools/understanding-sweeteners.asp