Many products marketed as healthy may contain artificial sweeteners.
Shoppers are becoming more informed every day about the ingredients in their favorite products, from indulgent treats to better-for-you products. That being said, it’s very important to read the labels on every thing you buy, because even products marketed as sugar-free, no added sugar, or “healthy” may contain artificial sweeteners. There is growing evidence that fake sugars are not harmless and are linked to serious health problems (this podcast episode from Cleveland Clinic it’s great for breaking everything down). Again, always check the labels, especially on these seven grocery items that people assume are healthy but are actually loaded with fake sugars.
Yogurt
This “low sugar” or “sugar-free” yogurt likely contains artificial sweeteners like sucralose and aspartame. “In reality, sugar and artificial sweeteners are a health problem,” says a functional medicine specialist. Melissa Young, MDvia Cleveland Clinic Health Essentials. “But if we compare which is worse, artificial sweeteners are much worse than sugar.”
Bread
Many “light” breads and diet options are full of fake sugars. Ironically, these fake sugars could be derailing your diet. “When you consume an artificial sweetener, your body starts to crave it. And it may be easier to give in to that craving because you think you’re making a healthier choice,” says Dr. Young. “You end up consuming more calories. This mindset and addiction to sugar affects your entire body.”
Protein shakes
Protein drinks are notorious for containing fake sugars like sucralose (and even added high fructose corn syrup). Since protein shakes are marketed as part of a healthy lifestyle, it’s even more important to read the labels on your favorite drinks. “Sweet and sugary foods should be eaten occasionally,” says Dr. Young. “No artificial sweetener can turn an unhealthy food into a healthy one.”
Flavored cottage cheese
Flavored cottage cheeses tend to be full of artificial sweeteners, making what should be an ideal protein-rich snack one that should be limited. “The challenge is that the food industry is not very transparent about the amount of sugar-free sweeteners in their products,” says Dr. James Kriegerclinical professor of health systems and population health at the UW and executive director of Healthy Food America. “They have to list sweeteners on the ingredients list, but they don’t have to list the quantity.”
Sugar-free gum
Sugar-free gum relies on fake sugars (usually sorbitol and xylitol) to make it taste sweet. “Our studies show that high blood levels of xylitol contribute to increased platelet reactivity and are associated with an increased risk of cardiovascular events, such as heart attacks and strokes,” explains the physician-researcher. Stanley Hazen, MD, PhD.
Protein bars
Protein bars are often marketed as a healthy snack or meal replacement, but many of them contain fake sugars. “Long-term dietary epidemiological studies have established a very strong link between exposure to non-sugar sweeteners and type II diabetes, weight gain, and heart disease. These are certainly three major public health issues today,” says Dr. Krieger.
Pasta sauce
Some pasta sauces marketed as low sugar or no added sugar may contain artificial sweeteners. “Replacing sugar with an artificial sweetener won’t give you the health benefits you’re looking for and could be dangerous for your long-term health,” says Dr. Young.
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