Why I Personally Limit Sweeteners — Even the “Zero-Calorie” Ones

Artificial As a dietitian, I’m often asked:
“If artificial sweeteners are FDA-approved and calorie-free, why wouldn’t you use them?”

It’s a fair question — especially with so many products boasting “sugar-free” or “zero calories” like it’s a badge of health.

But the truth is, I personally consume very little in the way of artificial or non-nutritive sweeteners. And the more I learn, the more confident I am in that choice.

A recent article in Medscape highlighted new findings on sucralose (one of the most common artificial sweeteners). Researchers found that sucralose doesn’t just sit quietly in our systems — it actually alters brain mechanisms that regulate appetite.

Instead of satisfying the brain’s craving for sweetness, sucralose seemed to disrupt the normal signals that tell us we’re full. The result? It could make us more likely to overeat later.

This study adds to a growing body of evidence that suggests sweeteners may not be as “neutral” as we once thought. Even if they don’t contribute calories the way sugar does, they may still influence hunger, cravings, and overall energy balance — in ways that work against our goals.

“Americans consume 22.3 teaspoons of added caloric sweeteners a day. Sweeteners range from 180 to 13,000 times sweeter than sugar. In summer 2014, 20 people from Kaiser Permanente California facilities cut out all added sugars and artificial sweeteners for 2 weeks: 95% of participants found that sweet foods and drinks tasted sweeter or too sweet, 75% found that other foods tasted sweeter, and 95% said moving forward they would use less or even no sugar. Additionally, 86.6% of participants stopped craving sugar after 6 days.”

Findings published in the International Journal of Obesity show an association between long-term intake of artificially sweetened beverages containing aspartame and saccharin and risk of higher body mass index, weight and waist circumference. The study involved 3,088 young adults followed over 25 years who regularly drank artificially sweetened or diet drinks, and researchers encouraged people to find “alternatives to artificial sweeteners in foods and beverages, especially since these added sweeteners may have negative health consequences.” – Health Daily News

Why I choose natural sweetness instead

When I want something sweet, I typically reach for options like:

• A drizzle of local honey
• A few slices of fresh fruit
• A spoonful of pure maple syrup
• A sprinkle of cinnamon or cocoa powder for flavor depth

Are these options “sugar-free”? No. But they come with nutrients — antioxidants, minerals, even beneficial compounds that support health — instead of just empty sweetness.

More importantly, they feel aligned with how the body was designed to experience food:

• Sweetness signals energy.
• Natural foods come packaged with fiber, water, and micronutrients that help us balance that energy.
• When we respect that balance, our bodies do an amazing job regulating themselves without needing to “hack” anything.

The bigger message: stop trying to outsmart your body

Over the years, I’ve noticed a pattern both personally and professionally:
When we rely heavily on artificial sweeteners to satisfy cravings without addressing what our bodies are actually asking for (whether it’s energy, nutrients, or real satisfaction), we often end up eating more — not less.

Choosing real, minimally processed foods most of the time isn’t trendy — but it’s the most reliable way I’ve found to feel good, stay energized, and trust my body’s natural hunger and fullness cues.

In real life…

1. Do I think a little stevia in your tea will hurt you? Probably not.
2. Do I think we should lean on diet sodas, sugar-free desserts, and hyper-sweetened protein bars to “trick” our bodies into health? No.
3. I’d rather focus on eating foods that nourish, not just “not harm.”

That’s why you’ll mostly find me sweetening my life with real foods — not artificial promises.

Top 5 Ways to Decrease Your Consumption

1. Read labels, specifically the ingredients with erythritol, allulose and sucralose, stevia, monk fruit, etc. in foods such as yogurts, beverages, puddings, and other foods. You can lower any potential risks by not heavily using any one artificial sweetener.
2. Use sweeteners in moderation.
3. Reduce your consumption of processed foods and cook foods at home.
4. Have a little of what you really want rather than trying to find so many alernate ways to satisfy that craving. Sugar in moderation is not unhealthy. One teaspoon of sugar has 16 calories, so one or two teaspoons in your tea or coffee is unlikely to cause any health problems.
5. Focus on a healthy plate or snack with a mix of protein, fruits, vegetables, whole grains, and some dietary fats.

Sources:

Javier Cotelo, MD. August 2023. Medscape Medical News. Artificial Sweeteners Increase Cardiovascular Risk.

Science Direct: Satiety.

National Institutes of Health. March 14, 2023. Erythritol and cardiovascular events.

Ingestion of the Non-Nutritive Sweetener Erythritol, but Not Glucose, Enhances Platelet Reactivity and Thrombosis Potential in Healthy Volunteers.

Study reveals environmental impact of artificial sweeteners, July 2024.