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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Think zero-calorie sweeteners are a free pass? Here’s what’s really going on behind that “sugar-free” label.
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They’re sugar substitutes with little to no calories, like stevia, sucralose, erythritol, and aspartame. You’ll spot them in diet sodas, protein bars, and sugar-free snacks.
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Not always. Some, like stevia and monk fruit, are plant-based, but others, like aspartame or saccharin, are made synthetically in labs.
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Some people report bloating, gas, or headaches after consuming them. Your gut and brain might not be fooled just because it’s “zero calories.”
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Odd, right? Even without calories, sweeteners may activate your sweet taste receptors, making you crave more sugar later.
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The evidence is unclear, as they might reduce calorie intake in the short run, but in the long term, they can mess with your hunger cues and lead to overeating.
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Some sweeteners, especially sugar alcohols like erythritol, can disrupt gut bacteria, leading to digestion issues in some people.
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Stevia and monk fruit are generally better tolerated. Artificial ones like saccharin or aspartame? They’re more likely to cause side effects in sensitive individuals.
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Not necessarily, if they help you cut down on real sugar and you don’t have side effects, they can be okay in moderation.
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Just because it’s “sugar-free” doesn’t mean it’s harmless or healthy. Listen to your body. Choose natural sources, and don’t ignore how you feel after consuming them.
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