Jenna Farmer chats to dietitian Lisa Poole to find out more, with tips on how to swap your snacks and switch out your drinks
From fizzy drinks to frozen yoghurt, it seems there’s a sugar-free alternative for everything on your shopping list these days. But swapping over isn’t necessarily as ‘healthy’ as you might think.
What are artificial sweeteners?
If you haven’t heard of them, artificial sweeteners are chemical compounds, such as aspartame and sucralose. “They are utilised as a synthetic sugar substitute to mimic the taste of sugar, without providing the calorie content, while being deemed safe for human consumption by regulatory bodies,” explains dietitian Lisa Poole. “Today, they are widely used by many food and beverage manufacturers worldwide, due to their intense sweetness, which allows for lower quantities to be used compared to sucrose.”
Why should we consume fewer sweeteners?
For some of us, artificial sweeteners can be a useful tool to help decrease our sugar intake, so they aren’t without benefits. “Artificial sweeteners are often used to help regulate blood glucose levels, reduce calorie intake, and support weight control – factors linked to a reduced risk of metabolic conditions such as cardiovascular disease, non-alcoholic fatty liver disease, and inherited metabolic disorders,” explains Lisa.
However, they’re not without drawbacks. “They’re generally considered safe for human consumption in small amounts,” says Lisa. “However, excessive intake can have a negative impact on health. Gastrointestinal symptoms, such as bloating, gas, abdominal distension, cramps, and diarrhoea have been linked to high intakes of artificial sweeteners, as well as their impact on the gut microbiota, due to their natural laxative effect.”
Interestingly, a 2025 study, published in the journal Nature Metabolism, found that people reported feeling three times hungrier after drinking an artificially-sweetened drink when compared to a sugary one. Researchers think this could be because sucralose doesn’t trigger the release of insulin or GLP-1 (a hormone that plays an important role in regulating blood sugar levels and appetite).
There is also data to support an association between artificial sweeteners and depression, as published in the journal JAMA Network Open, although this research focused solely on women aged 42–62, and therefore has limitations on applying the findings to a more general population.
When it comes to diet, it’s all about moderation. While sweeteners are considered safe, and you shouldn’t beat yourself up about consuming products that include them, cutting back (if possible) could be a sensible decision. However, if you have diabetes, they may be an important part of managing your blood sugar, so speak with your GP before making changes.
How to reduce your sweetener intake
The good news is that moving away from artificially sweetened products doesn’t have to be stressful. Here are some tips to help you make the switch:
Look at labels
It’s important not to worry about food labels too much, but if you want to limit consumption the first thing is to check the label of the product in question – as artificial sweeteners aren’t always easy to spot.
For example, they may not even be listed on food labels as ‘artificial sweeteners’. Instead, they can be presented by name (e.g. steviol glycosides, xylitol, or erythritol) or as an E number. “Alternative ways of identifying artificial sweeteners on food labels include descriptions such as ‘sugar-free’, ‘no added sugar’, ‘low calorie’, or ‘suitable for diabetics’ as these descriptions indicate that an artificial sweetener has been used,” says Lisa.
“Another key point to look out for on food labels is the location of the ingredient in the ingredients list on the packaging; the higher up the list, the larger the volume of the sweetener in the product,” explains Lisa.
Opt for natural sweeteners
There are lots of natural ingredients that can satisfy sweet cravings without the drawbacks, although they should be used in moderation. “Raw honey is a great alternative to make a dish sweeter, and using it in small quantities doesn’t add large volumes of extra calories to a meal. Different types of syrups, such as maple and date syrup, and cooking or baking with fruits, add natural sugars, while also providing essential vitamins and minerals to the dish,” adds Lisa.
Switch out your drinks
If you’re not ready to overhaul your diet, tackling your drink consumption can be an easy place to start, since many squashes, flavoured waters, and fizzy drinks contain artificial sweeteners, and if you reach for these daily, it soon adds up.
If switching to plain water isn’t your thing, there are several brands that offer alternatives but taste just as good, and are often clearly labelled as ‘sweetener-free’. Health food stores are a good place to explore your options, and ask for recommendations. You can also try making your own healthy drinks at home by mixing sparkling water with fresh fruit, mint, and cucumber.
When it comes to your cuppa, Lisa suggests making changes there, too. “Adding honey, maple syrup, or agave syrup to hot drinks, offers a sweetness, but also, some nutritional value to them in comparison to artificial sweeteners,” explains Lisa.
Snack swaps
Many sugar-free snacks on the supermarket shelves contain sweeteners, but there’s plenty of natural alternatives that you may not even realise you already have in the kitchen cupboard. “Swap sugar-free snacks that will likely contain artificial sweeteners for natural fruit, oat, or nut butter bars. Bake in the oven with dates, or date paste, and mixed fruit such as mashed banana, apple sauce, sultanas, and/or raisins,” Lisa suggests.
Artificial sweeteners don’t have to be completely eradicated from your diet, but if you find that you’re consuming more than you’d like, making these simple changes can lower your intake to ensure you’re consuming it as it’s intended – in small quantities, alongside a varied diet.
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