The Potential Side Effects of Artificial and Other Sugar Substitutes

In recent years, artificial and natural sugar substitutes have become increasingly popular among those looking to cut calories, manage diabetes, or simply reduce their sugar intake. 

From tabletop sweeteners like aspartame and saccharin to newer “natural” alternatives such as stevia, erythritol, and monk fruit extract, there’s no shortage of options on supermarket shelves.

However, while these sugar substitutes may offer benefits such as fewer calories or a lower glycaemic impact, they’re not entirely without risks or potential side effects. Understanding how they affect your body can help you make more informed choices.

1. Artificial Sweeteners and Digestive Distress

Some artificial sweeteners, particularly sorbitol, mannitol, and xylitol, are sugar alcohols that can cause bloating, gas, and diarrhoea when consumed in large amounts. This is because they’re only partially absorbed in the gut, where they ferment and draw water into the intestines.

For those with irritable bowel syndrome (IBS) or sensitive digestion, even small amounts can cause discomfort. Products labelled as “sugar-free” often contain these sweeteners, so it’s worth reading ingredient lists carefully.

2. Headaches and Sensitivities

A small percentage of people report headaches, dizziness, or mood changes after consuming aspartame, a commonly used sweetener found in diet drinks and low-calorie foods. While most studies suggest aspartame is safe within approved limits, sensitivity varies from person to person. If you notice consistent symptoms after consuming artificially sweetened products, it might be worth cutting back to see if things improve.

3. Blood Sugar and Insulin Responses

Although many substitutes have little to no effect on blood sugar, some, like maltitol and sorbitol, still have a glycaemic index that is higher than zero. 

This means they can raise blood sugar slightly, which could be significant for some people managing diabetes.

Additionally, emerging research has suggested that frequent consumption of some artificial sweeteners may alter the body’s insulin response or gut microbiome, though the evidence remains mixed and under investigation.

4. Changes in Gut Health

One area of growing concern is how sweeteners affect the gut microbiota, that's the community of beneficial bacteria in the digestive system.

 Some studies suggest certain sweeteners (including sucralose and saccharin) may alter gut bacteria in ways that could impact metabolism or inflammation.

While research is still ongoing, moderation remains a sensible approach. Your gut health thrives on variety and balance, so a diet relying heavily on artificial sweeteners may not be ideal in the long term.

5. Cravings and Appetite

Although sugar substitutes are designed to help reduce calorie intake, some evidence suggests they may confuse the body’s natural hunger cues. When the brain tastes sweetness but receives no calories, it might trigger stronger cravings for sugary or high-carb foods later on.

If your goal is to cut down on sugar entirely, it may be worth using sweeteners as a stepping stone rather than a permanent replacement.

6. Potential Allergic Reactions

Though rare, some individuals experience allergic-type reactions such as rashes, itching, or swelling after consuming specific artificial sweeteners. These cases are uncommon but worth noting, especially if symptoms appear after introducing a new product into your diet. My wife, for example, cannot tolerate stevia.

7. The Bottom Line

For most people, occasional use of sugar substitutes is perfectly safe, and can even be helpful in managing conditions like diabetes or obesity. However, overreliance on them may bring unintended consequences, from digestive issues to shifts in gut health or cravings.

When choosing a sweetener, it’s best to:

Rotate between natural and artificial options rather than sticking to one type.

Read labels carefully, especially for sugar alcohols.

Listen to your body, if something causes discomfort, stop using it.

Focus on reducing overall sweetness in your diet over time.

As with most things in nutrition, moderation is key.

In summary: Sugar substitutes can be useful tools for cutting calories and controlling blood sugar, but they’re not a perfect solution. 

Staying mindful of how they affect your digestion, energy levels, and cravings can help you find the balance that works best for your health and wellbeing.

Granulated Sugar Substitutes – The Sweet Alternatives That Look and Act Like Sugar

Whether you're cutting back on sugar for health reasons, managing diabetes, or simply trying to live a more balanced lifestyle, finding a good sugar substitute that doesn't feel like a compromise can be tricky. 

Fortunately, there are now several granulated sugar alternatives that mimic the texture, appearance, and sweetness of real sugar, making them perfect for baking, beverages, and everyday use.

Here’s a closer look at some of the best granulated sugar substitutes available in the UK, how they compare to sugar, and what to consider when using them.

What Makes a Good Granulated Sugar Substitute?

Not all sweeteners are created equal. Some come in liquid form, others are intensely sweet and must be used sparingly, while a few, our focus here, are granulated and can be used one-for-one like regular sugar. The best ones:

Have a similar texture to sugar

Are suitable for cooking and baking

Don’t leave a strange aftertaste

Have fewer calories or a lower glycaemic impact

Top Granulated Sugar Substitutes to Try

1. Erythritol

Sweetness: About 70% as sweet as sugar

Calories: Almost zero

Pros: Bakes well, no impact on blood sugar, tooth-friendly

Cons: Can cause digestive discomfort in large quantities

Often sold under brand names like Sukrin or PureVia, erythritol is popular for its sugar-like crystal structure and clean, neutral taste.

2. Xylitol

Sweetness: Equal to sugar

Calories: Around 2.4 per gram (about 40% fewer than sugar)

Pros: Same sweetness and texture as sugar, good for teeth

Cons: Toxic to dogs, may cause stomach upset in some people

Brands such as Total Sweet offer xylitol in granulated form, ideal for hot drinks and baking.

3. Stevia Blends (with Erythritol)

Sweetness: Same as sugar when blended

Calories: Very low

Pros: Natural origin, great for baking, widely available

Cons: Pure stevia can be bitter, blends are better. Also some people report being allergic to stevia.

Look for products like Natvia or Truvia Baking Blend, which combine stevia with erythritol to reduce aftertaste and create a sugar-like texture.

4. Allulose (Still limited in the UK)

Sweetness: About 70% as sweet as sugar

Calories: Nearly zero

Pros: Caramelises like sugar, no blood sugar spike

Cons: Expensive and harder to find in the UK

While not yet widely available here, allulose is gaining interest among foodies and low-carb bakers for its impressive baking properties.

5. Inulin-Based Sweeteners

Sweetness: Varies (often blended with stevia or erythritol)

Calories: Low

Pros: Prebiotic benefits, subtle sweetness

Cons: Can affect digestive system

Brands like Sukrin Fibre Syrup Gold or certain own-label 'fibre sweeteners' use inulin to mimic sugar with added health perks.

Tips for Baking with Sugar Substitutes

Check ratios: Some sweeteners are more or less sweet than sugar. Always read the label for conversion.

Watch browning: Not all substitutes caramelise, so baked goods may not brown like traditional recipes.

Texture matters: Sugar provides structure in baking. Consider adding apple purée, yoghurt, or eggs to maintain moisture.

Start small: Some people need time to adjust to the taste of sugar alternatives.

Where to Buy

You can find these granulated sugar alternatives in most UK supermarkets (look in the baking aisle or 'free from' section), as well as online retailers like Amazon, Holland & Barrett, and specialist low-carb food shops.

In Summary

Sugar substitutes have come a long way, and today's granulated options can help you enjoy your favourite recipes with fewer health risks and just as much sweetness. Whether you're after calorie control, managing diabetes, or just want to shake off the sugar habit, there’s a granulated option out there that fits your needs.

Have you tried any of these in your baking or tea? Let us know your favourites, or any recipe disasters, in the comments below!

Could Your Allergy Symptoms Be Linked to a Stevia Sensitivity?

Have you recently made the switch to a low-sugar or sugar-free diet in an effort to live a bit healthier, only to find yourself suddenly battling unexplained allergy symptoms? 

Sneezing, rashes, itching, or even digestive discomfort can be confusing, especially if you’re eating “cleaner” than ever. One unexpected culprit might just be stevia.

What Is Stevia?

Stevia is a natural sweetener extracted from the Stevia rebaudiana plant. It's become a popular choice for people looking to reduce sugar intake without using artificial sweeteners. You’ll often find it in:

Sugar-free fizzy drinks

Keto-friendly baked goods

Protein powders and health bars

Flavoured waters

“Natural” sweeteners for coffee or tea

On labels, it might appear as:

Steviol glycosides

Rebaudioside A (Reb A)

Stevia leaf extract

E960 (the EU additive code)

Is It Possible to Be Allergic to Stevia?

While true stevia allergies are rare, they can happen. Stevia belongs to the Asteraceae plant family — the same group as ragweed, daisies, chrysanthemums, and marigolds. If you’re allergic to any of those, your body may react similarly to stevia.

Possible Signs of a Stevia Sensitivity or Allergy:

Skin rashes or hives

Itchy mouth or throat

Sneezing or nasal congestion

Upset stomach or diarrhoea

Facial swelling (especially lips or eyes)

In extremely rare cases, anaphylaxis

What Should You Do?

If you suspect stevia might be behind your recent symptoms:

Read ingredient labels carefully — even health products may contain stevia in some form.

Eliminate all products containing stevia for at least a week or two and monitor symptoms.

Keep a food diary to track what you eat and how you feel.

Speak to your GP or an allergist — you may be offered skin prick testing or other diagnostic options.

Alternatives to Consider

If you discover stevia is a trigger for you, don’t worry, there are other low-sugar or sugar-free options:

Monk fruit extract (often blended with erythritol)

Xylitol or erythritol (sugar alcohols — though note they can cause digestive upset for some)

Raw honey or maple syrup (not sugar-free, but less processed)

Final Thoughts

Switching to a low-sugar lifestyle is a great health goal, but not every ingredient will work for every body. If your body starts sending strange signals, listen to it — and don’t rule out even the most “natural” ingredients as a potential cause.

Have you experienced symptoms after switching to sugar-free or stevia-sweetened products? Share your story in the comments, you’re not alone, and your experience might help someone else figure it out too.

Update:- The reason we researched and wrote this blogpost is that my wife realised that she has an allergy to stevia and wondered if this type of allergy was impacting other people. It transpires that it is.

How Many People Are Allergic to Stevia?

Stevia, a natural sweetener derived from the Stevia rebaudiana plant, has gained immense popularity as a sugar substitute due to its zero-calorie content and natural origin. 

While it is generally regarded as safe and well-tolerated, there is some concern about the potential for allergic reactions. 

But how common are these reactions, and what should you know if you suspect you might be allergic to Stevia?

Understanding Stevia Allergies

Stevia allergies are relatively rare. Most people can consume Stevia without any adverse effects, but as with any natural product, there is a possibility of an allergic reaction. Allergies to Stevia are thought to be linked to its chemical composition, which includes compounds like stevioside and rebaudioside. These compounds can occasionally trigger an immune response in sensitive individuals.

How Common Are Stevia Allergies?

There isn’t a wealth of scientific data quantifying how many people are allergic to Stevia. However, reported cases are extremely rare, and the European Food Safety Authority (EFSA) and the U.S. Food and Drug Administration (FDA) both classify Stevia as safe for general consumption.

The rarity of Stevia allergies may be attributed to the fact that the plant belongs to the Asteraceae family, which includes other plants like daisies and sunflowers. People allergic to other members of this plant family might have a slightly higher risk of reacting to Stevia, but this remains uncommon.

Symptoms of a Stevia Allergy

For the few who might experience an allergic reaction to Stevia, symptoms can range from mild to severe and may include:

Skin rashes or hives

Itching or swelling, especially around the mouth or throat

Gastrointestinal discomfort, such as nausea or cramping

Difficulty breathing in severe cases (anaphylaxis)

If you experience any of these symptoms after consuming Stevia, it’s essential to stop using it and consult a healthcare professional.

Cross-Reactivity Concerns

Stevia allergies may also involve cross-reactivity with other plants in the same family, such as ragweed, chrysanthemums, or marigolds. If you have known allergies to these plants, you may want to exercise caution when trying Stevia for the first time.

What to Do If You’re Allergic

If you suspect a Stevia allergy, it’s crucial to:

Avoid Stevia Products: Check ingredient labels carefully for Stevia or its derivatives.

Consult an Allergist: An allergist can perform tests to confirm whether you are allergic to Stevia or another substance.

Consider Alternatives: Other sweeteners like monk fruit, erythritol, or natural sugar substitutes may be safer options.

Conclusion

While Stevia allergies are rare, they are not impossible. Most people can enjoy this natural sweetener without issue, but those with plant allergies or sensitivities should be cautious. If you experience any unusual symptoms after consuming Stevia, seek medical advice promptly. With proper care and attention, you can find a sweetener that works for you without compromising your health.

Have you had any experiences with Stevia allergies? Share your thoughts in the comments below!

The Bitter Truth About Stevia: Why It May Not Be a Good Sweetener

In recent years, there has been a growing trend towards healthier eating habits and reduced sugar consumption. As a result, alternative sweeteners have gained popularity, with stevia taking centre stage as a "natural" and calorie-free sweetening option. 

While it may sound like the ideal sugar substitute, there are several compelling reasons why stevia may not be the best choice for everyone. In this blog post, we'll explore the downsides of stevia and why it may not be a good sweetener after all.

Bitter Aftertaste

One of the most common complaints about stevia is its bitter aftertaste. While it's significantly sweeter than sugar, this intense sweetness is often accompanied by a noticeable bitter undertone. Many people find this bitterness off-putting and report that it can negatively impact the taste of their food and beverages. This bitter aftertaste can be particularly pronounced in some brands and forms of stevia, making it a less-than-ideal choice for those who seek a truly sweet and enjoyable taste. (I was thinking it was just me who was troubled by the bitter aftertaste problem? I have just eaten a stevia sweetened mango yoghurt and the unpleasant bitter aftertaste is still troubling me some ten minutes after I finished it.)

Highly Processed

Stevia is often marketed as a "natural" sweetener because it is derived from the leaves of the Stevia rebaudiana plant. However, the reality is that most commercial stevia products are highly processed and refined. The leaves undergo a series of chemical processes, including extraction and crystallisation, to create the final stevia sweetener. In this sense, the end product bears little resemblance to the natural, unprocessed plant. This level of processing raises questions about whether stevia can truly be considered a natural sweetener after all.

Potential Health Concerns

While stevia is often touted as a healthier alternative to sugar due to its zero-calorie nature, some studies have raised concerns about its safety. The European Food Safety Authority (EFSA) has questioned the potential genotoxicity of certain steviol glycosides, which are the compounds responsible for the sweet taste in stevia. Although these findings are not definitive, they do underscore the need for more research and careful consideration before fully embracing stevia as a safe sugar substitute.

Impact on Blood Sugar

Another factor to consider is that stevia may have varying effects on blood sugar levels from person to person. While it's generally considered safe for individuals with diabetes because it doesn't directly raise blood sugar, some studies suggest it may affect blood sugar control differently in different people. This means the impact of stevia on blood sugar isn't as predictable or consistent as one might hope.

Adaptation and Cravings

Using sweeteners like stevia can alter your palate and taste preferences. Since stevia is far sweeter than sugar, it can lead to an increased preference for overly sweet foods and beverages. Over time, this can make it challenging to enjoy naturally sweet foods like fruits and vegetables. Additionally, there's some evidence that artificial and highly sweet tastes can trigger cravings for more sweet items, potentially leading to overconsumption of calories from other sources.

While stevia has its merits as a low-calorie alternative to sugar, it's essential to consider its potential drawbacks. The bitter aftertaste, processing methods, potential health concerns, effects on blood sugar, and the potential for increased sweet cravings all highlight why stevia may not be the best sweetener for everyone. 

It's important to approach stevia and other sugar substitutes with a critical eye, weigh the pros and cons, and consider your personal health and taste preferences when making choices about your sweeteners. In the end, moderation and balance may be the key to a healthier and more satisfying approach to sweetness in your diet.

Incidentally the reason for publishing this blogpost is that my wife is quite severely allergic to stevia and we decided to do some research on the potential downsides to using stevia, as we realised my wife cannot be the only person so impacted on by stevia.)

(Image courtesy of Kimberly Protasio from Pixabay)

Cavalier Launches Healthy Chocolate

What is claimed to be the healthiest chocolate that you can buy has been launched by a premium Belgian chocolate producer Cavalier.

This unique range of over 20 flavours of 100% no added artificial sugar chocolate created using a natural and healthy sweetener Stevia instead of sugar is perfect if you are looking after your waist. It is one of the first products available in the UK which incorporate Stevia since it has been approved by the EU. The guilt free treat has been created without compromising on the celebrated taste, texture and aroma of fine, traditional Belgian chocolate.

Stevia is a 100% natural sweetener that has been used for centuries in countries such as China, Japan, Brazil and Paraguay and was approved for use in the European market at the end of 2011. It is a small green plant that originates from the border between Brazil and Paraguay and produces a very strong sweetener deemed to be 300 times sweeter than ordinary sugar meaning that only a very small amount is used in the creation of this delicious tasting chocolate. In comparison to standard bars, with far less sugar added Cavalier chocolate is therefore packed with additional goodies such as fibres including inulin which, due to their health properties, essentially make the bar healthier.

By only using Stevia as the sweetening property in their chocolate, Cavalier chocolate has twice the amount of fibre than sugar and, with Stevia containing no calories or carbohydrates, it is the ultimate healthy bar of chocolate. The authentic sweet taste of chocolate is retained throughout the products which contain natural antioxidants, fibres, vitamin E, magnesium, zinc and iron. It could be an ideal option for diabetics and it is also gluten free.

Cavalier Stevia chocolate comes in a large variety of flavours further to dark, milk and white including dark chocolate with blueberry, milk barley rice crisp and white coconut. The full range of the healthy indulgence is available to buy online from www.chocbox.co.uk, RRP £2.99 for 85g bar and £5.99 for a 4 bar selection (4x42g).