Artificial sweeteners are everywhere—diet sodas, sugar-free snacks, and most supplements on the market. The most commonly used artificial sweeteners include sucralose, aspartame, saccharin, or acesulfame potassium. Manufacturers love to use artificial sweeteners above natural sweeteners because they are cheaper and provide sweetness with no calories.
But is this sugar-free swap really the healthier choice? Emerging research suggests the answer is more complicated than we’ve been led to believe.
In this article, we’ll explore why artificial sweeteners might not be the optimal choice for your health.
1. They Negatively Impact Gut Health
Your gut microbiome is home to trillions of bacteria that play a vital role in digestion, immune function, and even mood regulation. Emerging research suggests that artificial sweeteners may negatively impact this delicate ecosystem.
Studies have shown that common artificial sweeteners such as saccharin, sucralose, and aspartame can significantly alter the composition and function of the gut microbiome. These changes are associated with increased markers of inflammation and microbial imbalance — even in people who otherwise have no health issues.
Further research has shown that these sweeteners can reduce beneficial bacteria, like Lactobacillus and Bifidobacterium, while promoting the growth of more harmful strains. Disruptions like these may contribute to a range of health concerns, including compromised immune defense and digestive upset.
While more studies are still needed, especially in humans, early evidence raises concerns about the long-term impact of frequent artificial sweetener use on gut health.
2. They May Impair Blood Sugar Control
Ironically, even though artificial sweeteners are often used by people with insulin resistance or diabetes, they may still negatively affect blood sugar regulation.
A 2020 study showed that consuming sucralose along with carbohydrates reduced insulin sensitivity in healthy adults. In other words, pairing sweeteners with meals could impair how your body handles blood glucose. This can increase your risk of metabolic dysfunction over time.
While artificial sweeteners may not spike blood sugar immediately, they can have more subtle, long-term effects on how your body manages insulin and glucose.
3. They Can Increase Sweet Cravings
Artificial sweeteners are far sweeter than natural sugar — often hundreds of times more potent. Over time, this intense sweetness can desensitize taste receptors and rewire the brain’s reward pathways, making you crave more sugary and hyper-palatable foods.
A 2018 review in Trends in Endocrinology & Metabolism noted that habitual consumption of high-intensity sweeteners can condition the brain to expect sweet tastes frequently, which may lead to increased overall sugar consumption and make it harder to appreciate naturally sweet foods like fruits.
In short: artificial sweeteners may train your brain to want more sweetness, not less.
What About Cancer Risks?
The potential link between artificial sweeteners and cancer has been debated for decades. Early animal studies in the past have raised alarms, but these were based on extremely high doses of sweeteners that humans would never consume through their diets.
A 2022 study found an association between higher intakes of aspartame and acesulfame potassium (Ace-K) and an increased risk of certain cancers, including breast and obesity-related cancers. However, this is correlation, not causation. Confounding factors, like overall diet, environment, and lifestyle choices, are likely confounding factors.
In short, there is no conclusive evidence linking approved artificial sweeteners to cancer risk at typical consumption levels.
Still, as research continues to evolve, it’s wise to minimize artificial sweetener consumption. In addition to the factors listed above, they also may carry long-term health concerns that science is still working to fully understand.
At NorthStar, we support not only your daily athletic performance, but your overall health and longevity.
Best Alternatives to Artificial Sweeteners
If you’re aiming to reduce sugar, consider natural alternatives that may pose fewer health risks:
- Stevia: A plant-derived sweetener that has shown more favorable effects on blood sugar.
- Monk Fruit: Naturally sweet and calorie-free, with minimal impact on blood glucose.
- Whole Food Sweeteners: Honey, maple syrup, or dates in moderation provide whole unprocessed sweetness with added nutrients.
Final Thoughts
Artificial sweeteners may seem like a convenient substitute for sugar, but growing evidence suggests that the risks may not be worth it for your health. While occasional use likely isn’t harmful for most people, making them a daily habit isn’t optimal for long-term health.
Choose stevia, monk fruit, or moderate amounts of whole food sweeteners to help you satisfy your sweet tooth while reducing risk of unfavorable health consequences.
NorthStar Nutrition supports not only your daily athletic performance, but your overall health and longevity. We proudly sweeten our products with stevia and monk fruit, and all of our products are free of artificial flavorings and colors. From electrolytes to pre workouts, you know you’re only getting clean, high-quality supplements at clinical doses. Learn more about our top-tier Pre Workout, Electrolytes, and Creatine and why they’re a cut above the rest.
References:
Suez, J. et al. (2014). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature, 514(7521), 181–186. doi:10.1038/nature13793
Azad, M.B. et al. (2017). Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis. CMAJ, 189(28), E929–E939. doi:10.1503/cmaj.161390
Dalenberg, J.R. et al. (2020). Short-term consumption of sucralose with, but not without, carbohydrate impairs neural and metabolic sensitivity to sugar in humans. Cell Metabolism, 31(3), 493–502.e7. doi:10.1016/j.cmet.2020.01.014
Sylvetsky, A.C., & Rother, K.I. (2018). Trends in the consumption of low-calorie sweeteners. Trends in Endocrinology & Metabolism, 29(7), 455–467. doi:10.1016/j.tem.2018.04.008
Debras, C., et al. (2022). Artificial sweeteners and cancer risk: Results from the NutriNet-Santé population-based cohort study. PLOS Medicine, 19(3), e1003950
EFSA Panel on Food Additives and Nutrient Sources Added to Food (ANS). (2013). Scientific opinion on the re-evaluation of aspartame (E 951) as a food additive. EFSA Journal, 11(12), 3496.