The Hidden Dangers of Artificial Sugars on Blood Sugar Levels
In the journey to better health, many people swap out sugar for artificial sweeteners, believing they’re making a smarter choice. From diet sodas to protein bars, these sugar substitutes are hiding in all kinds of foods—promising all the sweetness without the calories. It's becoming more and more challenging to find any processed foods that aren’t including these artificial compounds in their long list of ingredients. (Yet another reason to avoid highly processed foods!) The truth about artificial sweeteners is that they may be doing more harm than good, especially when it comes to your blood sugar and overall metabolic health.
There were years of my life where I was not eating any refined sugar (non-artificial, that is.), but I was regularly consuming artificial sugars. I went back and fourth for years trying to decide if I should give them up for good, but the mainstream research says that they’re okay. I remember there was a year when I started really battling hormonal problems and having peak narcolepsy symptoms that I began to question their effect on my blood sugar levels. I asked doctors, and they said they had no effect. I read the main research papers that concluded artificial sugars have no effect on our overall health or blood sugar levels, and listened to many “experts” state the same thing. The evidence was convincing, and yet every time I consumed these things they made my symptoms so much worse.
I just hadn’t dug deep enough. It also seems that the research showing a link between artificial sugars and reduced insulin sensitivity were hidden for a long time. More recent studies have indeed found that artificial sweeteners are associated with a higher risk of Type 2 Diabetes.
One of the most important things to understand is that when our blood sugar balance and stability if disrupted, so is everything else. Real, unprocessed food supports blood sugar balance, fake-food does not.
How Artificial Sweeteners Disrupt Blood Sugar Balance
Artificial sweeteners like aspartame, sucralose, and saccharin might not have calories, but they can still interfere with your body’s ability to regulate blood sugar. Here’s how:
They Can Trigger Insulin Spikes
Even though artificial sweeteners aren’t real sugar, your body still detects sweetness and can release insulin in response. Over time, this can contribute to insulin resistance, increasing the risk of type 2 diabetes and weight gain. This is tough pill to swallow, because it means that while you are sipping on that “sugar-free” drink, the body is still registering it as sugar, simply because it is sweet. Ultimately, we have to kill the addiction to sugar all together in order to boost insulin sensitivity.
They Disrupt Your Gut Health
A healthy gut is essential for stable blood sugar levels, and artificial sweeteners have been shown to negatively impact gut bacteria. When your microbiome is out of balance, it can lead to inflammation, sugar cravings, and poor metabolic health.They Fuel Sugar Cravings
Artificial sweeteners may trick your taste buds, but they don’t satisfy your body’s need for real nourishment. This can lead to even stronger cravings for sweets and processed foods, making it harder to stay on track with clean eating. Instead of trying to stave off craving with “zero-sugar, zero-calorie” non-sense, choose real foods that nourish the body. Many cravings are either due to a nutrient deficiency or insulin resistance, so by consuming these fake-food products that craving will likely be heightened.They Confuse Your Body’s Natural Signals
Your body relies on a natural feedback system to regulate hunger and energy. When you consume artificial sweeteners, you’re giving your brain mixed signals—sweetness without calories—which can increase appetite and lead to overeating.
What to Use Instead
The good new is that nature gave us perfectly balanced sweeteners that support our well-being, rather than harming it. Things like honey and maple syrup have gotten a bad reputation in some circles, but remember that these things were crafted by nature - and are naturally unrefined when you are buying the right products. Rather than relying on artificial sweeteners, try these natural alternatives that won’t mess with your blood sugar:
Stevia – A plant-based sweetener with zero impact on blood sugar. Look for pure stevia without additives. Be careful here. Many stevia products have fillers like maltodextrin and dextrose. “Stevia in the Raw” for example, is more dextrose than it is stevia. Be sure to buy a PURE stevia extract, with no added ingredients or fillers. I have also heard anecdotes of stevia bothering some people who have frequent migraines. I have always liked stevia, but it is a keen taste and it will not be the same taste as sugar so don’t be expecting that if it’s your first time trying it.
Monk Fruit – Naturally sweet and doesn’t spike insulin levels.
Raw Honey – Packed with antioxidants and beneficial enzymes (use in moderation).
Pure Maple Syrup – A natural source of minerals and antioxidants (opt for 100% pure, not processed syrup).
The Bottom Line
Artificial sweeteners may seem like a quick fix, but they can wreak havoc on your metabolism and blood sugar balance. Instead of chasing artificial solutions, focus on whole, real foods that nourish your body and support long-term health.
If you’re ready to take control of your health and ditch the confusion around sweeteners, you can get started with my [14-Day Clean Eating Challenge]—a step-by-step guide to resetting your body with real, nutrient-dense foods. One step at a time.
Sources
https://pmc.ncbi.nlm.nih.gov/articles/PMC10465821/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5537773/#:~:text=3.1.&text=Sweet%20taste%20receptors%20are%20expressed%20by%20L%20cells%20in%20the,satiety%20signals%20to%20the%20brain.
https://www.the-scientist.com/artificial-sweeteners-alter-gut-bacteria-in-humans-70395
