Q: Why are excess sugar and artificial sweeteners harmful to our health, and what are better alternatives?
In today’s world, sweeteners are nearly impossible to avoid. They’re hidden in processed foods, drinks, sauces, and even bread. Because excess sugar is harmful, artificial sweeteners have become popular, offering sweetness without calories. But these synthetic substitutes also carry risks, and better alternatives do exist.
Let’s begin with sugar. Consuming too much—especially added sugars found in sodas, desserts, and packaged foods—affects more than just our weight. Studies consistently show that high sugar intake contributes to obesity, type 2 diabetes, heart disease, and nonalcoholic fatty liver disease. It also fuels low-grade chronic inflammation.
One study in the Journal of the American Medical Association found that added sugar increased the risk of heart disease—even in people who weren’t overweight. Sugar disrupts how our cells process energy, and damages metabolic function. It also negatively affects the brain. Frequent consumption of sugary foods and drinks is linked to increased risk of depression and cognitive decline, resulting from inflammation and blood sugar instability. It can impair immune function and worsen conditions such as cancer and autoimmune diseases.
To avoid these effects but still enjoy sweet flavors, many people turn to artificial sweeteners, such as aspartame, sucralose, and saccharin. Though low in calories, these substitutes are not without concerns. Research published in Nature and Cell has shown that artificial sweeteners may disrupt the gut microbiome—an essential contributor to digestion, immunity, and mental health. Other studies suggest these sweeteners can increase cravings, confuse metabolism, and may even contribute to prediabetes in some individuals.
Thankfully, healthier options are available. The best approach is to gradually reduce both sugar and artificial sweeteners. This retrains your taste buds to appreciate the natural sweetness found in whole foods. Such fruits as apples, berries, bananas, and dates provide sweetness along with fiber, vitamins, and antioxidants. Start by cutting back gradually on both sugar and artificial sweeteners. This helps retrain your taste buds to appreciate the natural sweetness in whole foods. Small amounts of pure honey, maple syrup, or molasses can be used in moderation, especially when combined with high-fiber ingredients. Stevia, monk fruit, and agave are naturally sweet and are normally regarded as safe.
Instead of soda or juice, try sparkling water with lemon, mint, or cucumber, or herbal teas that are naturally sweet, such as licorice root or cinnamon blends. Baking at home with mashed bananas, applesauce, or pureed dates as sweeteners is another healthful option. In addition, eating more whole, unprocessed foods—vegetables, legumes, nuts, seeds, whole grains—can stabilize blood sugar and also reduce sweet cravings.
The key is not to fear all sweetness, but to respect it. When sweetness comes in its natural, God-designed form—wrapped in fiber, nutrients, and balance—it can be a blessing, not a burden. Choosing wisely today helps restore your energy, protect your body, and honor the temple God gave you.