The negative effects of certain sugar substitutes are in the news a lot lately, with reports that some of them may actually increase weight gain or cause really scary side effects in the long term. It left us wondering: Which sugar substitutes are safe? And which sugar substitute is really the best for weight loss?
To get answers, we turned to top docs, including Fred Pescatore, MD, a Columbia University-trained nutrition expert, and Bob Arnot, MD, former chief medical correspondent for NBC News. They didn't sugar-coat the downside of certain options. But both say there are great choices for anyone who wants to satisfy a sweet tooth without a ton of carbs and calories.
The sugar substitute everyone is talking about
A team from the University of Colorado Boulder just released a study demonstrating how even small amounts of the sweetener erythritol-found in popular low-carb foods like Halo Top ice cream and Quest bars-may trigger stroke-inducing changes in our brain tissue.
The research, published in the Journal of Applied Physiology, was done on cells in a test tube, not on living humans. Even so, it adds to growing evidence that "non-nutritive sweeteners generally purported to be safe may not come without negative health consequences," according to lead scientist Christopher DeSouza, PhD.
Previous testing linked erythritol to an increased risk of blood clots. While none of the findings so far have been definitive, Dr. Pescatore and many other experts suggest avoiding erythritol to the best of your ability.
The best sugar substitute for weight loss: allulose
So if erythritol is off the table, what is the best sugar substitute for weight loss? Research is always changing, but for now, many experts give the blue ribbon to allulose. "It's a natural sugar found in small amounts in foods like figs and raisins," explains Dr. Pescatore. "Allulose isn't broken down by the body, so it tastes sweet but has no carbs or calories."
How allulose supports weight loss
Key reasons this sugar substitute is a winner:
It lowers blood sugar
While most sugar substitutes have a neutral effect on blood-sugar levels, there's evidence blood sugar ends up lower after a meal that contains allulose than after the same meal with no allulose. And in general, keeping blood sugar lower and steadier "tells your body to stop storing belly fat and start burning it," notes Dr. Pescatore.
It's good for your gut
Growing research suggests a number of sweeteners may disrupt beneficial bacteria in our GI tracts that play a huge role in digestion, blood sugar control, weight control, immunity and more. By contrast, research suggests allulose has no negative impact. What's more, preliminary evidence suggests "that allulose exerts modest positive effects," potentially increasing levels of health-promoting and belly-flattening bacteria, according to Wheat Belly author William Davis, MD.
It mimics Ozempic
Allulose "directly stimulates cells to produce GLP-1," adds weight loss expert Annette Bosworth, MD. GLP-1 is the same hormone that is increased by weight-loss drugs like Ozempic and Zepbound, helping silence food noise and improve metabolism. While allulose isn't as powerful as an Rx, it still has an impact. A 2018 study in the journal Nutrients even found that people given allulose shrunk their waists 11 times faster than those given the artificial sweetener Splenda. Wow!
Weight Loss Top Doctor: *This* Sweetener Dials Down Blood Sugar to Make Weight Loss Effortless
Just ask 59-year-old nurse Danica Thomas - allulose helped her to lose 220 lbs!Potential side effects of allulose
The main one is GI discomfort. Allulose ferments inside us, releasing compounds that help good bacteria thrive. But in the process, it also produces gas that can cause an upset stomach, especially if we eat large quantities. Increasing intake gradually may help, says Dr. Pescatore.
The verdict on more sugar substitutes for weight loss
Allulose isn't the only alternative to table sugar in your favorite foods and drinks. Here's where other sugar substitutes stand when it comes to weight loss:
Aspartame/Equal
A slew of claims have been made that this zero-calorie sweetener causes everything from headaches and weight gain to diabetes and cancer. The truth? With very limited exceptions, the science is inconclusive. Both the Food and Drug Administration and its European counterpart have reevaluated aspartame's safety in the last 10 years, and both groups determined it is safe for the general population. Yet a number of respected journals have published dissenting opinions. Basically, the bottom line is fuzzy. Experts we spoke to recommend erring on the side of caution and avoiding aspartame if possible.
Sucralose/Splenda
This sugar substitute is considered generally safe for most of us, and there are generally fewer concerns about sucralose. That said, there still are some red flags, most of them related to how sucralose impacts beneficial bacteria in our guts.
According to Get Off Your Sugar author and longevity expert Daryl Gioffre, DC, a Frontiers in Physiology study on mice found regularly consuming a lot of sucralose can reduce healthy gut bacteria by up to 50 percent. That could set us up for weight gain, IBS, diabetes and the list goes on. Meanwhile, very short studies in humans found sucralose has no impact on gut bacteria in the short term. The bottom line: Small amounts may be harmless, but the jury is still out on consuming large amounts-so proceed with caution if you're using this sugar substitute for weight loss.
Stevia
While many nonnutritive sweeteners are made from chemicals, this one is made from the leaves of the stevia rebaudiana plant. It's generally considered safe. Dr. Pescatore is a fan, citing numerous studies that show stevia helps diabetics keep blood sugar in check.
Yet Dr. Arnot is hesitant to give it a thumbs up. "Some studies suggest a possible disruption to beneficial gut bacteria, while others have found it to be neutral or even beneficial," he tells us. "Some early studies, particularly test tube and animal studies, have suggested stevia might interfere with hormone production." In case you're sensing a theme here, this is another one with a blurry bottom line.
Monk fruit
Like stevia, this sugar substitute option is natural, derived from the monk fruit plant. It's also Dr. Arnot's sweetener of choice. "It has been used for centuries in traditional Chinese medicine," he says. "Many people find monk fruit to have a milder, less bitter taste than stevia."
Monk fruit typically has few side effects. "Some sources suggest monk fruit may support hormone health and protect the gut," he adds. It's a solid choice, but there are fewer studies to back up the weight-loss benefits of monk fruit as a sugar substitute.
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You eat what feels like a healthy meal. Then an hour later, you feel thirsty or you find your energy crashing. Sound familiar? Glucose spikes are something many women know all too well, and an issue that often leads them to wonder what foods lower blood sugar immediately (or at least help keep it steady […]The bottom line on sugar substitutes for weight loss
When choosing a sugar substitute for weight loss, here's something all the studies and experts agree on: Only choose one that makes your body feel good-and aim to enjoy it in moderation (ideally in place of refined sugar) in your favorite foods and beverages.
For more blood sugar news:
The Best Low-Sugar Fruits to Stabilize Your Blood Sugar Naturally
The Best Rice for Diabetics, Plus How To Eat White Rice Without Spiking Your Blood Sugar
Does Drinking Water Lower Your Blood Sugar? New Study Shows It May Help Reverse Diabetes
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
