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Many products that claim to be healthy often contain a surprising amount of artificial sweeteners.
As consumers grow increasingly aware of what’s in their favorite snacks and health-conscious alternatives, the importance of scrutinizing product labels has never been greater. Even those items marketed as sugar-free or “healthy” might be hiding heaps of artificial sweeteners. Emerging research suggests these sugar substitutes aren’t as harmless as once thought and may be linked to significant health issues. For an insightful overview, consider tuning into a Cleveland Clinic podcast that delves into these concerns. It’s crucial to always examine labels—especially on these seven grocery staples that many believe to be healthy, but are actually laden with artificial sweeteners.
Your “low-sugar” or “sugar-free” yogurt might be filled with sweeteners like sucralose and aspartame. According to Dr. Melissa Young, a functional medicine expert from Cleveland Clinic Health Essentials, “Both sugar and artificial sweeteners pose risks to your health. However, if we’re weighing the risks, artificial sweeteners are significantly more detrimental than sugar.”
Yogurt
Similarly, many “light” breads and diet-friendly options are often brimming with artificial sweeteners, which could ironically sabotage your diet goals. Dr. Young explains, “Consuming artificial sweeteners can trigger cravings for more, as you might believe you’re making a healthier choice. This mindset can lead you to consume more calories, as the addiction to sweetness affects your entire body.”
Bread
Many “light” breads and diet options are packed with fake sugars. Ironically, those fake sugars might be derailing your diet. “When you’re consuming artificial sweetener, your body starts to crave more of it. And it can be easier to give in to that craving because you think you’re making a healthier choice,” says Dr. Young. “You wind up consuming more calories. That mindset and that sweetness addiction lead to effects throughout your body.”
Protein Shakes
Protein shakes are notorious for containing fake sugars like sucralose (and even the addition of high-fructose corn syrup). Considering that protein shakes are marketed as part of a healthy lifestyle, this makes it even more important to read the labels on your favorite drinks. “Sweet and sugary foods should be a once-in-a-while thing,” Dr. Young says. “No artificial sweetener can turn an unhealthy food into a healthy one.”
Flavored Cottage Cheese
Flavored cottage cheeses tend to be packed with artificial sweeteners, making what should be an ideal protein-packed snack into something that should be limited. “The challenge is that the food industry is not very transparent about how much non-sugar sweeteners are in their products,” says Dr. James Krieger, a UW clinical professor of health systems and population health and executive director of Healthy Food America. “They have to list sweeteners on the ingredients list, but they don’t have to list the amount.”
Sugar-Free Gum
Sugar-free gum relies on fake sugars (usually sorbitol and xylitol) to make it taste, well, sweet. “”Our studies show that elevated blood levels of xylitol contribute to heightened platelet reactivity and are associated with an enhanced risk for cardiovascular events, like heart attacks and strokes,” says physician-scientist Stanley Hazen, MD, PhD.
Protein Bars
Protein bars are often touted as a healthy snack or meal replacement, but many of them contain fake sugars. “There’s really pretty good evidence from long-term epidemiological diet studies that link exposure to non-sugar sweeteners to Type II diabetes, to weight gain, to heart disease. Those certainly are three big public health problems right now,” says Dr. Krieger.
Pasta Sauce
Some pasta sauces marketed as low-sugar or no-sugar added may contain artificial sweeteners. “Swapping out sugar for artificial sweetener isn’t going to give you the health benefits you’re looking for, and may prove to be dangerous to your long-term health,” says Dr. Young.