Non-caloric sweeteners have become a popular choice for those seeking to indulge their sweet cravings without the caloric load. They are prevalent in a variety of products, including diet beverages, sugar-free confectioneries, syrups, and frozen desserts. Despite their zero-calorie content, these sweeteners may have unexpected effects on blood sugar levels. To delve into how non-caloric sweeteners influence blood sugar, we consulted with registered dietitians to understand what these sweeteners are and how they differ from conventional sugars. We will also discuss potential health risks and other considerations to keep in mind when consuming non-caloric sweeteners. Read on to gain more insight.

What Are Non-Caloric Sweeteners?

Non-caloric sweeteners, also known as nonnutritive sweeteners (NNSs), are food additives that offer sweetness without adding calories to your diet. They are frequently used as alternatives to sugar in a range of foods and beverages, aiming to reduce overall calorie consumption while still providing a sweet taste. Common non-caloric sweeteners include aspartame, sucralose, and stevia. Research indicates that these sweeteners are 200 to 20,000 times sweeter than sucrose (the naturally occurring sugar), meaning only a small quantity is necessary to achieve the same level of sweetness as sugar. Unlike sugar, non-caloric sweeteners do not get broken down into glucose within the body. For example, aspartame and sucralose, two widely used sweeteners, have been found to have minimal effects on blood glucose levels in studies. This characteristic makes non-caloric sweeteners a suitable sugar alternative for individuals with diabetes or those looking to decrease their added sugar intake, as endorsed by the American Diabetes Association.

However, these alternative sweeteners may not be entirely harmless. "Non-caloric sweeteners generally do not raise blood sugar levels because they are not metabolized in the same way as sugar. Nevertheless, their effects can vary depending on the specific sweetener," notes Trista Best, M.P.H., RD, a registered dietitian with Balance One Supplements. Recent studies highlight conflicting data and suggest that while non-caloric sweeteners may not directly affect blood sugar, some of these NNSs might indirectly impact insulin sensitivity or appetite regulation.

Things to Consider

Artificial sweeteners, such as aspartame, can cause discomfort in some individuals after consumption. In certain cases, these sweeteners have been linked to headaches or digestive issues in sensitive individuals. Moreover, excessive intake of certain sweeteners may lead to potential long-term health consequences, such as poor gut health or even metabolic syndrome. (This data is inconsistent and much of it is based on animal studies, necessitating further research.)

Moderation is essential when it comes to non-caloric sweeteners. "While moderate consumption should have a minimal impact on overall health, high levels of intake may result in gastrointestinal discomfort," warns Erin Palinski-Wade, RD, CDCES, a registered dietitian and author of "2-Day Diabetes Diet." Furthermore, their impact can significantly differ from one person to another. "For some, they may find that zero-calorie sweeteners can increase the desire for more sweets, while others may find that using these sweeteners helps to curb cravings," she adds. It is crucial to reflect on how consuming non-caloric sweeteners and the foods containing them affect you personally.

There are alternative ways to enjoy sweet foods without added sugar. "If you want to naturally sweeten your food, consider using pureed fruit as a direct substitute for added sugar in baked goods, such as pureed prunes, unsweetened applesauce, or mashed banana," suggests Palinski-Wade. Looking for more ideas? Explore our collection of "10 No-Added-Sugar Desserts in Three Steps or Less."

The Bottom Line

Non-caloric sweeteners allow you to savor sweetness without the added calories. However, their impact on blood sugar can vary depending on the type of sweetener used. While most non-caloric sweeteners have minimal impacts on blood sugar, some may affect insulin sensitivity or pose potential health risks for gut and metabolic health. If you consume artificial sweeteners, ensure to do so in moderation. Consult with your healthcare provider or a registered dietitian if you have any questions or concerns regarding non-caloric sweeteners and how they can fit into a blood-sugar-friendly diet.