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.

Sweet Without the Sugar: The Best Sugar-Free Alternatives for Diabetics

Discover the best sugar-free sweetener alternatives for diabetics in the UK, stevia, erythritol, monk fruit and how to use them in baking and cooking. 

I am diabetic, my wife is pre-diabetic so we are interested in learning about sugar sweeteners.

Living with diabetes doesn’t mean you have to give up on enjoying sweet treats or that comforting spoonful of sugar in your tea. 

Thanks to modern food science and natural ingredients, there are now plenty of safe, tasty sugar-free alternatives that don’t spike blood glucose levels. 

Whether you’re baking, cooking, or simply sweetening your morning cuppa, here’s a guide to the best options, and how you can source them in the UK.

1. Stevia – The Natural Plant-Based Sweetener

Derived from the leaves of the Stevia rebaudiana plant, stevia is hugely popular as a sugar substitute. It's many times sweeter than sugar, yet contains virtually no calories or carbohydrates.

Key benefits:

Natural origin (plant-based)

Heat-stable in many cases (so can be used in baking)

Minimal effect on blood glucose

UK-friendly brand:

Truvia Sweetener: A UK-market stevia/erythritol blend. For example, Tesco lists a 270 g jar: “Steviol glycosides based granular table top sweetener … 1/3 teaspoon Truvia = 1 teaspoon sugar”. 

Usage tip: A small spoonful (or fraction thereof) goes a long way. Ideal for tea, yoghurt, smoothies.

2. Erythritol – A Sugar Alcohol That’s Gentle and Low Impact

Erythritol occurs naturally in some fruits (grapes, melons) and is one of the more stomach-friendly sugar alcohols. It has around 70% of the sweetness of sugar but almost no calories and a very low glycaemic index (GI).

Key benefits:

Doesn’t raise blood sugar or insulin to the same extent as sugar

Practically no calories when used as a substitute

Works well in baking (in many cases)

UK-friendly brand:

NKD Living Erythritol Icing Sugar Alternative: UK brand NKD Living describes its granulated erythritol product as “0 calories and 0 carbohydrates … perfect for keto or reducing sugar intake”. 

Usage tip: Great for baking, sauces, or as a one-for-one sugar swap (check recipe adjustments). Keep in mind sugar alcohols can cause some digestive upset if used in very large quantities, so moderation helps.

3. Xylitol – Baking-Friendly and Tooth-Friendly

Xylitol tastes very similar to sugar and often measures 1:1 in recipes, making it a favourite for baked goods. It even has benefits for dental health by reducing certain bacteria in the mouth.

Key benefits:

Low GI (good for blood-sugar control)

Good sugar-like texture in baking

Friendly for dental health (though still treat as a sweetener)

Caution: If you have pets (especially dogs), xylitol is extremely toxic for them — so keep that in mind if you use it at home.

Usage tip: Use in place of brown or white sugar in cooking or baking. Because it’s so similar in texture, it can be swapped more easily than some other sweeteners.

4. Monk Fruit (Luo Han Guo) – Sweet and Ancient

Used for centuries in traditional Chinese medicine, monk fruit extract has a sweetness coming from compounds called mogrosides, which don’t raise blood sugar levels.

Key benefits:

Zero or near-zero calories and carbohydrates

Very sweet (hence a small amount goes a long way)

Good for beverages, desserts, and some baking when blended

UK availability note: While monk fruit is still less common in UK high-streets than stevia or erythritol, you can find products via speciality stores or online. 

Usage tip: Use a small amount to sweeten teas or coffee; for baking you may need to mix it with another bulk sweetener like erythritol to get volume.

5. Allulose – The Emerging Star

Although less widely available in the UK currently, allulose is a naturally occurring sugar found in small amounts in figs and raisins. It behaves more like sugar in recipes (browns, caramalises, gives texture), but with far fewer calories and minimal effect on blood sugar.

Similar cooking/baking behaviour as sugar (texture, browning)

Very low impact on glycaemia

Ideal when you want sugar-like results (cookies, caramel sauces)

Usage tip: If you can find it, great for special treats or baking when sugar’s texture really matters. Use it as you would sugar but check the conversion (often 1:1). Because availability is limited, it’s more speciality.

Choosing the Right Sweetener for You

Here’s how to pick depending on your usage:

Use-case Best choice(s)

Tea, coffee, simple drinks Stevia (Truvia) or Monk Fruit

Everyday baking & cooking Erythritol (NKD Living) or Xylitol

Baking where sugar-texture matters (cookies, caramel) Allulose (if available) or erythritol blends

Brown sugar flavour (sprinkling on porridge, brown-sugar recipes) Xylitol or brown-sugar style alternatives

A few extra tips:

Always read the label: Some products labelled “sweetener” still include maltodextrin or dextrose (which can raise blood sugar).

Start small: Some sweeteners are many times sweeter than sugar – you may need less than you think.

Digestive tolerance: Sugar alcohols (erythritol, xylitol) are generally better tolerated than older types (sorbitol) but large amounts may still cause mild gastrointestinal effects.

Check with your healthcare provider: Especially if you’re managing diabetes, always ensure any change in diet is aligned with your overall management plan.

Sugar-Free Doesn’t Mean Joy-Free

Managing diabetes is about balance, not deprivation. With these alternatives, you can enjoy your favourite flavours, treats and drinks without the full sugar spike. Whether you’re baking a birthday cake, sweetening your morning porridge, or just making your chai less guilty — you’ve got options.

UK Brand Highlights and Why They’re Good

Truvia – Well-known, readily available in UK supermarkets. Offers a convenient stevia/erythritol table-top sweetener option.

NKD Living – UK brand dedicated to sugar-free living; provides granulated erythritol, stevia, and brown sugar-style erythritol blends. Great for baking and cooking.

Sukrin – Natural sugar substitutes (erythritol-based) with a focus on very low calories, low glycaemic impact, and alternatives to white and brown sugar. For example, “Sukrin Gold” offers brown-sugar texture and flavour with <1 calorie/teaspoon. 

Please share your favourite sugar-free substitute or tell us your recipe swaps. 

Also, please keep an eye open for further blogposts on sugar alternatives, recipes, etc.

Baking with Natural Sweeteners: A Healthier Alternative

As more people become conscious of their sugar intake and its effects on health, natural sweeteners are gaining popularity in the baking world. 

These alternatives to refined sugar offer a range of flavours and benefits, making them a fantastic choice for those looking to bake healthier treats without compromising on taste.

This blog post will guide you through some of the most popular natural sweeteners, their unique properties, and how to use them effectively in your baking.

Understanding Natural Sweeteners

Natural sweeteners are derived from plant sources and undergo minimal processing, retaining more of their nutritional value compared to refined sugar. Here are some common natural sweeteners you might want to try:

Honey

Honey is a versatile sweetener with a distinct flavour that can enhance both sweet and savoury dishes. It's packed with antioxidants and has antibacterial properties. Use honey in cakes, biscuits, and breads, but remember to reduce the oven temperature slightly to prevent over-browning.

Maple Syrup

Extracted from the sap of maple trees, this sweetener has a rich, caramel-like taste. It's a great choice for pancakes, waffles, and muffins. Maple syrup is slightly less sweet than sugar, so you might need to adjust the quantity in your recipes.

Agave Nectar

Agave nectar, derived from the agave plant, is sweeter than sugar but has a low glycaemic index, making it a good option for those managing blood sugar levels. It works well in moist desserts like brownies and cakes.

Coconut Sugar

Made from the sap of coconut palm flowers, coconut sugar has a mild caramel flavour and is less processed than regular sugar. It's a direct substitute for granulated sugar and can be used in cookies, cakes, and pastries.

Date Syrup and Date Sugar

Dates are naturally sweet and rich in fibre, vitamins, and minerals. Date syrup is made from pureed dates and has a rich, molasses-like taste. Date sugar is simply dehydrated, ground dates. Both are excellent for adding depth to baked goods.

Tips for Baking with Natural Sweeteners

Adjusting Recipes

Natural sweeteners have different levels of sweetness and moisture content compared to refined sugar. Start by substituting a portion of the sugar with your chosen natural sweetener and adjust based on taste and texture. For liquid sweeteners like honey and maple syrup, you may need to reduce the amount of other liquids in the recipe.

Flavour Pairings

Experiment with flavour combinations to complement the unique taste of each sweetener. For instance, honey pairs well with citrus fruits and nuts, while maple syrup complements spices like cinnamon and nutmeg.

Baking Temperature

Natural sweeteners can cause baked goods to brown more quickly. Lower the oven temperature by 10-15°C (20-30°F) and keep an eye on your bake to avoid burning.

Texture and Moisture

Liquid sweeteners add moisture, which can affect the texture of your baked goods. Consider adding a bit more flour or dry ingredients to balance the consistency.

Storage

Baked goods made with natural sweeteners tend to stay moist longer. Store them in airtight containers to maintain freshness.

Delicious Recipes to Try

Here are a few recipes to get you started with natural sweeteners:

Honey and Almond Cake

Ingredients:

200g ground almonds

100g plain flour

1 tsp baking powder

3 large eggs

150g honey

100ml olive oil

Zest of 1 lemon

Instructions:

Preheat your oven to 170°C (150°C fan/gas mark 3).

Mix the dry ingredients in one bowl and the wet ingredients in another.

Combine both mixtures and pour into a greased cake tin.

Bake for 30-35 minutes until a skewer inserted into the centre comes out clean.

Allow to cool before serving.

Maple Syrup Oat Biscuits

Ingredients:

200g rolled oats

100g wholemeal flour

1 tsp baking soda

100ml maple syrup

100ml coconut oil, melted

1 tsp vanilla extract

Instructions:

Preheat your oven to 180°C (160°C fan/gas mark 4).

Combine the dry ingredients in a bowl.

In another bowl, mix the maple syrup, coconut oil, and vanilla extract.

Stir the wet ingredients into the dry mixture until well combined.

Drop spoonfuls of the dough onto a baking sheet and flatten slightly.

Bake for 10-12 minutes until golden brown.

Cool on a wire rack before enjoying.

Conclusion

Baking with natural sweeteners is a delightful way to reduce refined sugar intake while still enjoying delicious treats. By understanding the properties of different sweeteners and making a few adjustments to your recipes, you can create baked goods that are both healthier and flavourful. So, next time you’re in the kitchen, why not try swapping out refined sugar for one of these natural alternatives? Happy baking!

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)