Americans are becoming far more aware of how refined sugar affects their health. In my nutrition practice I hear great progress in people reading labels, cutting back on sugary foods and actively looking for better options at the grocery store. As this shift toward lower-sugar eating continues, food manufacturers have responded by rolling out a growing number of products labeled “zero sugar” or “no added sugar.”
At first glance, zero sugar sounds like a win. But what’s often overlooked is what replaces the refined sugar or high fructose corn syrup. The current popular replacement is sucralose, commonly known as Splenda.
Sucralose is now found in everything from protein bars and flavored waters to yogurts, sauces and even children’s products. It is favored by manufacturers because it is extremely sweet (600 times sweeter than sugar), inexpensive and calorie-free. Unfortunately, its impact on the body tells a more complicated story.
One of the most significant concerns with sucralose is its effect on the gut microbiome. A healthy gut supports digestion, immune health, hormone balance, mental health and metabolic function. Artificial sweeteners like sucralose have been shown to disrupt beneficial gut bacteria, contributing to digestive discomfort, inflammation and long-term metabolic imbalance.
Sucralose can also increase cravings, despite having no calories. The intense sweetness activates reward centers in the brain, priming the body for incoming sugar. When that sugar never arrives, the brain often signals for more food, particularly sweets. Many people are surprised to find that “zero sugar” products make it harder to control cravings, not easier.
Another issue is sucralose’s effect on blood sugar regulation. While it does not technically raise blood sugar levels, regular consumption may interfere with insulin signaling in some individuals. For those dealing with insulin resistance, prediabetes or energy crashes, this can quietly undermine progress.
Heat adds another layer of concern. When sucralose is cooked or baked, it can break down into potentially harmful compounds, raising questions about oxidative stress and inflammation in the body.
So, what’s the alternative? The goal isn’t to replace sugar with another sweetener but to reduce overall sweetness and retrain the taste buds. When sweetness is needed, try small amounts of natural options such as honey or maple syrup, or no-calorie options such as liquid stevia or pure monk fruit without fillers. These alternatives are generally better tolerated than artificial sweeteners.
The bottom line: “zero sugar” or “no sugar added” does not equal zero impact on your health. Reading ingredient lists and understanding what replaces sugar is one of the most powerful steps consumers can take toward protecting their long-term health.
Fran Sutherlin, RD, MS is a local registered dietitian, specializing in using digestive wellness to prevent or manage chronic disease. She has a master’s degree in nutrition, is a personal health coach, public speaker and owner of Sustainable Nutrition. She can be reached at 970-444-2122 or fran@fransutherlin.com.
