“I was seduced by secrets, which are to true love as artificial sweetener is to sugar, calorie-free but in the long run carcinogenic, not the real thing, and only a peculiar aftertaste in the mouth to tell you so, to warn you”
– Fay Weldon
Rediscover Your Natural Sweet Tooth!
In July 2024, changed everything when my Educogym-Belize trainer pointed out the high fructose corn syrup on the label of my ketchup.
As a health-conscious vegetarian, I had been unknowingly consuming hidden sugars daily—for several years. It was a huge shock that my favorite sauces: BBQ, ranch, dressings, etc. were sabotaging my health goals.
By eliminating high-glycemic foods and processed sauces with hidden sweeteners, something extraordinary happened within my first two weeks at Educogym: mental clarity surged, energy stabilized, constant bloat and brain fog vanished.
This was my third-eye moment – once opened, I could never go back to not seeing the sugars that had been disrupting my fitness journey.
What Are Sweeteners?
Sweeteners are substances that give foods a sweet taste.
They come in many forms:
- Refined sugars (white, brown, powdered)
- Sugar alcohols (xylitol, erythritol, sorbitol)
- Novel sweeteners (stevia, monk fruit extract)
- Artificial sweeteners (aspartame, sucralose, saccharin)
- Natural concentrated sweeteners (honey, maple syrup, agave)
Why Do We Tend to Sweeten Everything?
Our attraction to sweetness is evolutionary: sweet foods in nature typically signaled safe, calorie-dense energy sources.
However, food manufacturers exploit this biological preference, adding sweeteners to almost everything. The modern food industry has trained our taste buds to expect amplified sweetness.
When we constantly consume foods with added sweeteners, we develop tolerance – requiring more and more sweetness to achieve the same satisfaction.
This has distanced us from the subtle, natural sweetness in whole foods like fruits, vegetables, and even proteins and fats.
This constant exposure leads to several negative consequences:
- disrupts gut microbiome
- confuses hormonal responses
- contributes to metabolic disorders
- disconnects us from real food flavors
- leads to dependency on hyper-sweet tastes
Which Sweeteners cause problems?
Sweeteners hide everywhere in our food supply:
- Fruit juice concentrates
- High fructose corn syrup
- Refined sugar and its variants
- Artificial sweeteners and sugar alcohols
- Even sweeteners like honey and maple syrup (despite natural sources)
The most concerning ones include:
Some of the most controversial research surrounds aspartame, with concerns about potential neurological effects, though regulatory bodies maintain it's “safe” at approved levels.
While better for blood sugar, they can cause significant digestive distress including bloating, gas, and diarrhea when consumed in larger quantities.
- High Fructose Corn Syrup:
Found in sodas and processed foods, this is linked to liver issues, metabolic syndrome, and insulin resistance when consumed regularly.
- Artificial Sweeteners Overall:
Research suggests they may disrupt gut bacteria composition, potentially leading to glucose intolerance. They can cause metabolic confusion (sweet taste without calories), heighten sweet preferences, increase cravings, and disrupt normal appetite regulation.
"Despite reducing sugar, diet sodas do not reduce the risk of obesity, metabolic syndrome, strokes, or heart attacks...
Artificial sweeteners may decrease calories and sugar, but not insulin.
Yet it is insulin that drives weight gain and diabetes."
— Dr. Jason Fung, author of The Obesity Code
On the topic of Stevia:
While older animal studies once raised concerns about fertility effects, modern purified stevia extracts have been extensively studied and are generally recognized as safe by major regulatory agencies. However, like all sweeteners, moderation is key and beware of fillers or other chemicals blended into this that reduce its authenticity as “natural”.
On the topic of Monk Fruit:
Monk fruit extract (luo han guo) is generally considered one of the safer natural sweetener options. It contains compounds called mogrosides that provide sweetness without affecting blood sugar levels.
Unlike many artificial sweeteners, monk fruit extract hasn't been linked to significant negative health effects and has received GRAS (Generally Recognized As Safe) status from the FDA.
Still, maintain caveat on commercial monk fruit products blended with other sweeteners or fillers, so always check labels carefully!
Embracing Natural Sweetness
Instead of adding sweeteners, try naturally sweet whole foods:
- Low-glycemic fruits: Berries, cherries, grapefruit, apples
- Spices with sweet notes: Cinnamon, vanilla, cardamom
- Sweet vegetables: Bell peppers, cucumber, zucchini
- Small amounts of unsweetened dried fruits
- Fresh herbs like mint and basil
During my fitness transformation journey, I made a smoothie with just fresh berries and unsweetened almond milk—no sugar, no sweetener of any kind.
That first sip revealed complex flavors I'd never noticed before—authentic, not artificially amplified.
Now my body instinctively rejects fake sweetness. Real food simply tastes better and I don’t have annoying sugar cravings at all.
Here are some Smart Transition Strategies:
1: Reduce gradually: Slowly decrease added sweeteners in your regular foods or drinks over 2-3 weeks.
2: Combine approaches: Mix naturally sweet foods with less-sweet ones (berries in plain yogurt instead of buying the already flavored yogurt).
3: Roast vegetables: Brings out their natural sweetness through caramelization (such as onions).
4: “Reset” your palate: Commit to 10-14 days completely sweetener-free to recalibrate your taste preferences.
5: Become a label detective: Check the ingredients list on processed foods (aka. anything packaged, boxed, canned, etc). Look for the hidden names like dextrose, maltodextrin, corn syrup solids, or any word ending in “-ose.”
When your palate adjusts, you’ll be amazed at how sweet a simple bell pepper can taste or how satisfying a few berries can be for dessert.
The subtle sweetness in whole foods comes packaged with fiber, water, vitamins, minerals, and phytonutrients – everything your body needs for optimal health!
Additional Resources
Still confused about sugar vs. sweeteners?
This quick but eye-opening segment on the TODAY Show features Dr. Rekha Kumar, breaking down the real health trade-offs between natural sugar, artificial sweeteners, and trendy “natural” alternatives like Stevia.
Dr. Kumar is a leading endocrinologist and obesity medicine specialist who teaches at Weill Cornell, practices at NewYork-Presbyterian, and is widely recognized for her expertise in obesity, metabolic health, and public health advocacy.
Learn what science says about weight gain, cravings, and metabolic health—and the smartest path forward.
🍭 Check out the short ‘n sweet video here: Artificial Sweetener vs. Sugar: Which Is Better for You?
Not sure which sweetener to trust?
Here is no-nonsense tier list ranking of the most popular sweeteners—from table sugar and stevia to monk fruit and artificial options—based on their impact on your gut, metabolism, and overall health, presented by Dr. Steven Gundry.
Dr. Gundry is a former heart surgeon, bestselling author, and founder of Gundry MD, known for his work in nutrition and gut health, and strong theories on lectins and the microbiome.
A must-watch if you're serious about making smarter, gut-friendly choices when it comes to sweeteners!
🍭 Access to the video here: Sweetener Showdown: Which One Is Really Best? | Gut Instincts – Gundry MD
A Simple Step to Try Today:
Choose one food you typically sweeten (coffee, tea, oatmeal, yogurt) and try it unsweetened for one week.
If that's too challenging, gradually reduce the amount of sweetener over a week.
Track your energy levels: Note how you feel 30 minutes and 2 hours after eating foods with and without added sweeteners.
Notice how your taste perception changes and how much more stable energy, better focus, and fewer cravings you have when you avoid sweetener spikes.
By day 7, you might find yourself appreciating subtle flavors you never detected before, experiencing more stable energy throughout the day, and even finding that previously "normal" sweet foods now taste overwhelmingly sweet.
Reply to let me know how your sugar-free experiment goes!
PS...For meal ideas without adding sugars or sweeteners, check out my Instagram, where I share process photos of low-glycemic, ovo-lacto vegetarian recipes
PPS...Tired of confusing nutrition advice from the "cycle-syncing" hype?
The Cycle-Proof Nutrition Checklist reveals the 5 biggest mistakes keeping you exhausted despite "doing everything right."
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