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Diet, Sugar-Free: Have We Been Duped?

Hand up if you've ever reached for the "diet" or "sugar-free" product thinking it was the better choice 🙋‍

🚫 MYTH: Artificial sweeteners help you lose weight

 

We've been told for decades that swapping sugar for artificial sweeteners — think aspartame, sucralose, saccharin, or the "natural" stevia blends in diet drinks and low-cal snacks — is a smart move for weight loss.

 

It sounds logical, right? Fewer calories = less weight. Simple maths.

 

Except... it’s not that simple.

 

Here's what's actually happening

 

When you taste something sweet — even if there are zero calories behind it — your brain fires up the reward and appetite centres expecting energy to follow. When it doesn't arrive? Your body gets confused. And often, hungrier.

 

Research has shown that artificial sweeteners can actually increase cravings for sweet and calorie-dense foods — your brain is still chasing that hit it was promised. So you end up eating more later to compensate.

 

There's also what's happening in your gut. Your gut microbiome (those trillions of bacteria that influence your digestion, immunity, mood and metabolism) does NOT love artificial sweeteners. Studies suggest they can disrupt the balance of beneficial gut bacteria — and a disrupted gut makes weight management, blood sugar regulation and even energy harder.

Sound familiar?

 

And here's the sneaky blood sugar piece. Even without calories, some artificial sweeteners have been shown to trigger an insulin response — your body prepares for sugar that never arrives. Over time, this can contribute to insulin resistance, which makes weight management even harder. Especially for us women 50+.

 

And then there's the "natural" alternative...

These days you'll also find sugar alcohols (also called polyols) like erythritol, xylitol, sorbitol and maltitol in everything from protein bars to "keto-friendly" treats and chewing gum — often marketed as a more natural, zero-calorie, gut-friendly option.

And while they do occur naturally in some fruits and vegetables, the versions used in packaged foods are heavily processed.

Here's what we know:

• They're lower in calories than sugar, but not calorie-free
• They can cause digestive discomfort — bloating, gas and loose stools — particularly with regular use
• Erythritol in particular has emerging research suggesting a possible link to cardiovascular risk with long-term use – think heart attack and stroke
• And importantly — long-term effects on human health simply haven't been studied enough for us to know what consistent use looks like over years or decades

We just don't know yet. And that's reason enough to be cautious.

My personal take — and this aligns with the foundations approach — is that if you're going to use a sweetener, choosing ones that come with some nutritional benefit (like a drizzle of raw honey or a piece of whole fruit) is a better option than relying on non-nutritive substitutes. And better still, gradually reducing the dependence on sweetness altogether.

The bottom line

 

"Diet" and "zero sugar" doesn't mean better for your body or your weight. These products often keep you hooked on sweet tastes, mess with your gut, and confuse your hormones — the opposite of what we're trying to achieve.

 

These symptoms are common. They are NOT normal. And they're not your fault — the marketing has been very convincing!

 

So what does work?

 

Rather than swapping one problem for another, the goal is to reduce the dependence on sweetness altogether — gradually. When we stabilise blood sugar through the foundations (whole foods, protein, fibre, healthy fats and different habits), the cravings naturally reduce. You stop needing the sweet hit.

 

That's not deprivation. That's your body finding its balance again.

 

"Knowledge is power — but awareness is the first step."

 

PS: If you’re sick of dieting, tired of overthinking food, always trying to be “good”, and still not feeling your best… then my FREE guide ‘It’s Not Just What You Eat…’ will show you a simpler way.

One that supports your digestion, your energy, and your relationship with food – without restriction, strict rules, or starting over (again). Want the guide? Sign up here