Just because it’s sugar-free doesn’t mean it’s harmless.

Why It Matters

Two new studies are raising red flags about popular sugar substitutes.
- One links diet sodas with higher risk of type 2 diabetes.
- The other suggests erythritol, a sugar alcohol common in keto snacks and protein bars, might increase risk for stroke and heart problems.

For anyone trying to eat “healthier,” that’s frustrating. But it’s also a wake-up call.

What’s the Real Risk?

Let’s break it down:

• A long-term study published in The American Journal of Clinical Nutrition followed over 100,000 people and found that drinking diet sodas with artificial sweeteners like aspartame and sucralose was linked to a higher chance of developing type 2 diabetes. [1]
• In a separate study, researchers found that erythritol—a sugar alcohol used in many “no sugar” products—may promote blood clots and impair blood vessel function. That’s a big deal when we’re talking about stroke risk. [2]

What do both of these have in common?
They’re used in products marketed as “healthy,” “sugar-free,” “zero calorie,” or “keto-friendly.”

The Problem Isn’t Just the Ingredients

Here’s the thing: it’s not just the chemical composition of these sweeteners that’s a concern.

It’s the way we eat them:

• We overdo it. One diet soda becomes three a day. One protein bar turns into a crutch for skipping real meals.
• We rely on them. Artificial sweeteners are everywhere—breakfast cereals, salad dressings, yogurts, gum—and they often replace nutrient-rich options.
• We trust the label too much. “Sugar-free” sounds safe. But many of these products aren’t nourishing. They’re just empty, engineered versions of the real thing.

What to Do Instead

I'm not here to advocate that you can't use sugar-free or artificially sweetened products EVER or that you need to throw out everything in your pantry.

I'm here to advocate that we think about getting back to the basics:

• Eat whole foods as often as possible — fruits, veggies, nuts, whole grains, legumes, lean proteins (including from plants and occasionally animals).
• Choose naturally sweet foods (berries, apples, dates) over sweetened snacks.
• Use less, not none. If you love sweetener in your coffee, fine — just don’t build your whole diet around it.
• Balance your plate: protein + fat + fiber + flavor = satisfaction.

And most importantly, zoom out.

Don’t let a snack label or trending ingredient steer the whole ship.

Eat real (whole) food. Mostly plants. Not too much.

- Michael Pollan

Final Takeaway

Sweeteners can be helpful tools. But they shouldn’t be the foundation.

If you’re aiming for better health, focus on variety, quality, and consistency — not hacks, not gimmicks, and not the next “zero calorie” miracle. Those rarely, if ever, work. Especially in the long-run.

Whole, mostly unprocessed foods in sensible portions … While it may be the most boring, it's also the most effective nutrition advice you’ll ever hear.

References

[1] Jia H, Steffen L, Yi S, et al. Association between artificial sweetener consumption and risk of incident diabetes: the CARDIA study. Current Developments in Nutrition. 2025;9:107034. doi:10.1016/j.cdnut.2025.107034

[2] Berry AR, Ruzzene ST, Ostrander EI, et al. The non-nutritive sweetener erythritol adversely affects brain microvascular endothelial cell function, J App Phisol. 16 JUN 2025, https://doi.org/10.1152/japplphysiol.00276.2025