Mar 307 min read

Sugar Substitutes

Many people use sugar substitutes because they feel they are healthier alternatives to sugar. Managing sugar consumption is a good idea, as sugar has been linked to a variety of issues, but many of these sugar alternatives can actually be toxic. Consuming artificial sweeteners increases your risk of cardiovascular issues, type 2 diabetes, obesity, and stroke, and many sugar substitutes also have additional risks.

Acesulfame potassium is a sweetener in Sunett, Sweet One, some diet sodas, and other sugar-free products. It can damage DNA and cells, including nerve cells. Some effects on cognition have also been found, including impaired memory, and acesulfame potassium can harm energy production in nerve cells. It has also been shown to disrupt the gut microbiome (bacteria living in the gut) and increase body weight. Acesulfame potassium can alter gene abundance and gene expression. Some negative reproductive effects have also been found. Exposure to acesulfame potassium has been linked to decreased pregnancy length and fetal growth, low blood sugar in fetuses, pregnancy complications, and increased childhood BMI.

Aspartame is a common sweetener used in Nutrasweet and Equal, as well as many food products, including some soft drinks, cereals, gums, yogurts, and instant coffees. Some studies have suggested that aspartame or its breakdown products are carcinogens, causing cancer in various body parts like the kidneys, ureter, breasts, lymph nodes, nerves, brain, and tissues that produce blood cells. It can also increase the risk of cancer in exposed fetuses, and it's a developmental toxin. When aspartame is digested, methanol is released, and then methanol is converted to formaldehyde in the liver. Methanol and formaldehyde can both damage the liver and DNA. Aspartame has been linked to type 2 diabetes, cardiovascular diseases, and early start of menstruation. Aspartame can also lead to various neurological problems, like mood disorders, behavioral issues, altered neural cell function, cell death and damage, and neurodegenerative diseases like Alzheimer’s, Parkinson's, and multiple sclerosis. It can disrupt serotonin and dopamine levels, and it's an endocrine disruptor. Aspartame can potentially disrupt the gut microbiome. Additionally, it's been linked to decreased sperm count and motility and increased sperm abnormalities and DNA damage.

Saccharin, used in Sweet ‘N Low, Sweet Twin, Necta Sweet, diet sodas, juices, and toothpaste, has been linked to DNA harm. It has also been linked to larynx cancer. There is some evidence that saccharin can cause other cancers, but it's disputed. Saccharin can disrupt the gut microbiome, and it can potentially harm the circulatory system and embryo development. Saccharin has been linked to liver and kidney harm as well. This sweetener has been shown to increase body weight and could induce glucose intolerance, increasing the risk of diabetes and obesity. Saccharin can also harm cells through the release of reactive oxygen species. Additionally, this sweetener has been linked to decreased sperm count and motility and increased sperm abnormalities. It's not recommended for pregnant or breastfeeding people to consume saccharin, because it can be spread to babies through the placenta and breastmilk.

Sucralose, found in products like Splenda and diet sodas, is an endocrine disruptor, and it can alter serotonin production. It can also damage DNA, cells, and proteins and alter the expression of genes, increasing the expression of genes associated with inflammation, having too many free radicals (which can be damaging), and cancer. Sucralose can damage the lining of the intestine and harm the gut microbiome. It has also been linked to immune, liver, pancreas, and kidney harm. Research has also connected sucralose to leukemia and tumors of the adrenal glands, stomach, ovaries, and uterus, among others, as well as potentially increasing colorectal tumor growth. Sucralose also likely passes through the placenta and breastmilk, and it can alter fetal weight and decrease umbilical cord length. Inflammation, decreased insulin sensitivity, and fat cell formation have been linked to this sweetener. Additionally, sucralose has been shown to decrease the levels of some kinds of blood cells.

Sorbitol is another sweetener that has been linked to a variety of issues. It can harm bone marrow cells and eye tissue, altering blood vessels in the eye, blood cells, and retinal cells. Sorbitol may also harm DNA. It's been linked to sperm abnormalities and decreased sperm count. Weight gain, the production of damaging reactive oxygen species, and liver harm have also been shown to occur due to sorbitol exposure.

High consumption of some concentrated fructose sugar substitutes, like agave nectar, can potentially lead to heart disease and liver harm, like liver inflammation, damage, and even cancer, due to the high levels of fructose.

There are some safer sugar substitutes, but even these are not without risk. Overall, stevia has been found to be a relatively safe sweetener. However, it has been linked to lower sperm concentrations and a small decrease in sperm motility, as well as lower overall fertility, and there is some evidence that it may lower blood pressure and the levels of some kinds of blood cells. Erythritol is another sweetener that is considered to be safer, but it has been linked to cardiovascular issues including heart attacks, strokes, and death, and research on erythritol is lacking. Besides changing levels of some digestive hormones, altering the gut microbiome, and damaging DNA, xylitol has not been linked to health harm either. Monk fruit is a generally safe sugar substitute, as long as you use one that doesn't include erythritol. However, there is some evidence that the consumption of monk fruit can lead to decreased testis and kidney weight, and it is not yet known if monk fruit breakdown products can damage DNA. Yacon syrup, made from the tubers of the yacon plant, is another potential sugar substitute. Not as much research has been done on it, but there haven't been concerns so far. In fact, some studies have suggested that yacon can support the bacteria in the intestine, help the immune system, and even reduce the risk of colon cancer. It's important to choose sugar substitutes without additives, as some additives may lead to harmful effects.

Overall, it's best to limit the consumption of sugar substitutes, as they have been linked to a variety of adverse health effects.