The Truth About Sugar Substitutes and Your Health

Dahyun Kim

May 30, 2025

As people seek to reduce calorie intake, manage diabetes, or avoid the health risks associated with excessive sugar consumption, sugar substitutes have surged in popularity. Found in popular drinks such as Diet Coke, Zero-Sugar labeled drinks, and low-calorie snacks, these sweeteners—both artificial and natural—offer the promise of sweetness without the calories. However, while they may provide certain benefits, sugar substitutes also come with health concerns that are worth considering when choosing dietary options. 

Erythritol, a sugar alcohol used widely as a sugar substitute, especially for no-calorie snacks such as keto-friendly snack bars. It has been approved and marketed as a healthy sugar alternative since 2001 for those individuals trying to lose weight or manage blood sugar levels. Some research, according to the Mayo Clinic, has suggested a possible link between long-term daily use of artificial sweeteners and an increased risk of stroke, heart disease, and overall mortality. Ongoing studies are also examining how sugar substitutes affect gut health, cravings, hunger signals, and blood sugar regulation. Also, some substitutes, such as sugar alcohols and stevia, can cause digestive issues such as bloating, gas, and diarrhea, depending on an individual’s immunity and health conditions. Mayo Clinic emphasizes that so fa,r there have not been direct, clear research and results on sugar alternatives causing a negative effect or leading to a permanent health issue, but reveals that there are always possibilities of the sugar substitutes causing health problems. 

Then does that mean sugar is better?

Sugar, a type of carbohydrate, is not necessarily a better option. They are not essential to our bodies, unlike glucose. Natural sugars that are found in fruits, vegetables, grains, and dairy come with most of the important nutrients like fiber, vitamins, and antioxidants. In contrast, added sugars that are in processed foods such as Coke, candy, and baked goods do not offer necessary nutrition and will increase the risk of health problems such as obesity, type 2 diabetes, and heart disease. According to Johns Hopkins, sugar substitutes like stevia and monk fruit will provide sweetness with fewer calories, but some carry a great possibility of causing digestive issues. While cutting all sugar and carbs is not recommended, Johns Hopkins stated that reducing added sugars and focusing on whole, nutrient-rich foods is a healthier and more sustainable approach than switching up sugars with sugar substitutes to consume low-calorie sweets. 

In conclusion, while sugar substitutes can offer low-calorie alternative to sugar and may help with weight management or blood sugar control, they may bring potential health concerns. Research about this field is still ongoing, especially regarding its long-term effects on heart health, gut function, and overall well-being. However, natural sugars found in goods come with essential nutrients and are generally a better option. Rather than relying heavily on sugar substitutes, the best way is to prioritize whole, nutrient-dense foods and limit processed products. Making a mindful diet is the key to supporting long-term health for everyone.