We all have our thing when it comes to sweetness. Maybe it’s a morning coffee that hits better with a little something stirred in, or a bite of something indulgent at the end of a long day. Sweetness feels comforting. Familiar. And let’s be honest, sometimes essential. But as more people explore a sugar-free lifestyle and look for healthy sugar alternatives, it’s worth asking: Is all sweetness created equal?
The truth is, not all sugars (or sugar swaps) are doing us the same kind of favours. With more conversations happening around gut health, energy dips, and feeling balanced in general, now’s a good time to check in on what we’re actually sweetening with.
What About Traditional Sugar?
Refined sugars, such as cane sugar and high-fructose corn syrup, are prevalent, particularly in processed foods. They’re naturally derived, sure, but when consumed in excess amounts, they may leave you feeling out of sync. That quick burst of sweetness might feel great at first, but many people notice a crash soon after. You might feel it as a dip in energy, a shift in mood, or those snacky cravings that pop up mid-morning.
Even the more “natural” options, such as coconut sugar or agave syrup, are still, at their core, added sugars. They sweeten beautifully, but they may behave in much the same way as refined sugar. For example, they can still raise blood sugar levels and may contribute to similar effects on energy and cravings. It’s less about labelling them as bad, and more about knowing how they might land for you and how often they’re showing up.
A 2023 review published in Nutrients confirms that excessive intake of added sugars is associated with increased risks of obesity, type 2 diabetes, and cardiovascular disease. Even sugars marketed as more natural still contribute to your overall glycaemic load. What many don’t realise is that added sugar can sneak into many everyday foods. Over time, it may disrupt your body’s natural rhythms, particularly in terms of energy, digestion, or sleep. Swapping it out where you can is a simple, supportive way to feel more balanced and nourished in the long run.
Artificial Sweeteners: The Other Side
Artificial sweeteners like aspartame, sucralose, and saccharin have been on supermarket shelves since the ’80s. They’re low-calorie sugar substitutes often used for weight management and in diet or “sugar-free” drinks. But there are some clear drawbacks. The biggest one? They’re made with artificial ingredients. For people trying to live closer to whole or natural foods, that can feel like a compromise.
Emerging research is also raising questions. A 2022 study published in Cell found that some artificial sweeteners may affect gut bacteria, and the body responds to sugar. Another study from Monash University reported that consuming just one can of artificially sweetened soft drink daily may increase diabetes risk by more than a third. While further research is needed, findings like these suggest that artificial sweeteners may not be effective for everyone.
And then there’s the taste. Some people notice a synthetic aftertaste that’s hard to ignore, and if you’re into baking, you’ve probably seen that they don’t always hold up well in heat. So while they can be helpful in a pinch, they’re not always the most satisfying option, especially if you’re after something that feels closer to the real thing.
Why Natural Sweeteners Feel Like a Smarter Swap
If you’ve ever stood in the sweetener aisle wondering which one actually makes sense for real life, you’re not alone. Between the “sugar-free” labels and the endless buzzwords, it’s hard to know what’s genuinely better for you or if you’re trading one thing for another. Natural, plant-based sweeteners such as Stevia, monk fruit, and erythritol are made with natural ingredients rather than artificial additives. They’re considered low GI sweeteners, meaning they may not cause the same sharp spikes in blood sugar as traditional sugar. Stevia, for example, comes from a leaf (not a lab), has no added calories, and doesn’t send your blood sugar on a rollercoaster. It’s sweet, yes, but not in the way that leaves you feeling flat an hour later.
A study published in Appetite (2010) examined how people responded to stevia-sweetened meals compared to those sweetened with sugar. What did they find? Those meals with Stevia didn’t spike glucose or insulin as much, and interestingly, didn’t lead to people overcompensating by eating more later. Which is a long way of saying: it kept things steady. It’s one of the easiest healthy sugar alternatives to reach for when you want sweetness without the sugar crash.
Sweetness doesn’t have to be sacrificed to live a healthier life; it just needs to be reimagined. While traditional sugar may be familiar, artificial sweeteners may seem convenient, natural sweeteners like stevia, monk fruit, and erythritol offer a more balanced approach. Every sprinkle, spread, or spoonful is carefully crafted to support your energy, gut health, and overall goals. Because smart swaps shouldn’t just taste sweet, they should make you feel better too.
