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In today’s health-conscious world, consumers are becoming increasingly discerning about the ingredients in their everyday purchases, from indulgent snacks to ostensibly health-focused items. However, it’s crucial to scrutinize product labels carefully, as even those marketed as “sugar-free,” “no sugar added,” or simply “healthy” may be laden with artificial sweeteners. Evidence continues to mount that these synthetic sugars are not without risks and are associated with significant health concerns. A revealing podcast episode from the Cleveland Clinic offers a comprehensive breakdown of these issues. Therefore, always make it a habit to check labels, especially on these seven grocery items that many mistakenly believe to be healthy but are actually filled with artificial sweeteners.
Take, for instance, that “low-sugar” or “sugar-free” yogurt you might consider a healthy choice. Chances are, it’s loaded with artificial sweeteners such as sucralose and aspartame. Dr. Melissa Young, a functional medicine specialist with Cleveland Clinic Health Essentials, emphasizes, “Both sugar and artificial sweeteners pose health risks, but if we compare the two, artificial sweeteners are significantly more detrimental than sugar.”
Similarly, many “light” breads and other diet-friendly options are packed with these synthetic sugars. Ironically, these additives could sabotage your weight management efforts. “Consuming artificial sweeteners can increase your body’s craving for them,” Dr. Young explains. “It’s easy to succumb to this craving under the guise of making healthier choices, ultimately leading to higher calorie consumption. This mindset, coupled with an addiction to sweetness, can have widespread effects on your body.”
Yogurt
That “low-sugar” or “sugar-free” yogurt is probably packed with artificial sweeteners like sucralose and aspartame. “Really, both sugar and artificial sweeteners are a problem for your health,” says functional medicine specialist Melissa Young, MD, via Cleveland Clinic Health Essentials. “But if we’re comparing what’s worse, artificial sweeteners are far worse than sugar.”
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.