Myth-busting: artificial sweeteners

Julie Gough
6 days ago
3 min read

Cup of tea on a try with a tube of artificial sweetener next to it.

The “white stuff” is everywhere. Most of us expect to find sugar in sweets, cakes and biscuits, but it also appears in many everyday processed foods and sometimes in places we wouldn’t immediately think to look. This is one reason it can be easy to consume more sweetness than we realise, especially when scanning labels quickly or relying on convenience foods.

One of the questions I’m most often asked as a nutritional therapist and health coach is whether sugar substitutes are a “better” option.

What are artificial sweeteners?

Artificial sweeteners were developed to provide a sweet taste with little or no sugar content. They stimulate the sweet taste receptors on the tongue, creating a sensation of sweetness without the same amount of carbohydrate found in sugar.

Because sweetness is closely linked with pleasure and enjoyment of food, these products can be appealing for people looking to reduce their sugar intake while still enjoying sweet flavours. However, our taste preferences are learned over time, and regular exposure to very sweet foods, whether from sugar or substitutes, may continue to reinforce a preference for sweetness.

Common sweeteners approved for use in the UK

You may see the following ingredients listed on food labels:

Acesulfame K – commonly used in drinks, cakes, chewing gum and some dairy products
Aspartame – found in diet soft drinks, sugar-free gum, yoghurts and low-calorie desserts
Erythritol – used in sugar-free sweets, baked goods and some “keto-style” products
Saccharin – one of the oldest sweeteners, found in tabletop sweeteners, diet drinks and toothpaste
Sorbitol – used in sugar-free mints, gum and some diet foods
Steviol glycosides – derived from stevia leaves and used in drinks, yoghurts and baked goods
Sucralose – often used as a sugar substitute in baking, drinks, yoghurts and ice cream
Xylitol – commonly found in sugar-free gum, mints and dental products

NB: Some of these are artificial sweeteners, while others are sugar alcohols or plant-derived sweeteners.

Different types of artificial sweeteners on wooden spoons

A balanced perspective

Rather than viewing sweeteners as “good” or “bad”, it can be helpful to take a balanced, flexible approach. For some people, sweeteners may support a gradual reduction in added sugar. For others, they may simply maintain a strong desire for sweet-tasting foods.

Over time, gently reducing reliance on sweet flavours, from both sugar and substitutes, can help retrain the palate to appreciate the natural sweetness found in whole foods such as fruit, vegetables and dairy. This doesn’t need to be all-or-nothing; small, sustainable changes often feel more achievable and supportive.

Practical tips

Prioritise whole, minimally processed foods where possible
Read ingredient lists to become more aware of where sweetness is being added
Experiment with reducing sweetness gradually, rather than cutting it out suddenly
Explore naturally sweet flavours from foods like berries, roasted vegetables or spices such as cinnamon and vanilla.

Someone holding an apple and a donut. This is to show the fact that we have choices in what we eat and it's our choices that can bring the balance we need for a healthy diet.

All sweeteners approved for use in the UK have undergone safety assessment and have established acceptable daily intake levels. For most people, occasional or moderate use is considered safe. As with many dietary choices, context and overall eating patterns matter more than any single ingredient.

Everyone’s relationship with food is different, and what feels supportive for one person may not suit another. If you have specific health concerns or medical conditions, it’s important to work alongside an appropriate healthcare professional.

If you need help or support with any of your nutrition or health related goals then please book your FREE 30 minute discovery call today to discuss how I can help you.

https://calendly.com/eatwell22/discovery-call

Thank you for reading 'Myth-busting: artificial sweeteners'. I hope you have found it helpful. If you have topics that you'd like me to cover, please let me know.

The information provided is purely for educational purposes and is not intended to diagnose, treat or replace the advice of a medical professional. Please speak to your GP if you have concerns about your health.