The Sweet Skeptic: Are Natural Sugar Replacements Really That Sweet?

We're all trying to make healthier choices, and cutting back on sugar is often at the top of the list. Numerous health concerns stemming from sugar consumption have led to a surge in popularity for sugar replacements like erythritol and stevia. Marketed as natural, guilt-free alternatives, they seem like a dream come true. But are these zero-calorie sweeteners really as innocent as they appear? Emerging research suggests we should proceed with caution.

While generally recognized as safe in moderate amounts, both erythritol and stevia have potential downsides. Erythritol, a sugar alcohol, is often touted for its minimal impact on blood sugar. However, some individuals experience gastrointestinal distress, including bloating, gas, and diarrhea. It is naturally produced by the body as a part of our metabolism in small amounts, but in greater quantities erythritol is poorly absorbed by the body. It ferments in the gut and some research suggests it could be harmful to the gut microbiome. Furthermore, recent studies have observed an increase in risk of heart attack or stroke after an increase in erythritol consumption. Levels in the blood can increase dramatically after even one drink or dessert sweetened with erythritol. The higher the blood content, the greater the association with blood clotting issues. A non-human study showed that the sugar alternative lowers the barrier for platelet activation which can cause problematic internal clotting in the arteries. More research is needed to solidify these connections but it is worth being aware of potential concerns.

Stevia, derived from a plant, is often considered a "natural" alternative. While it doesn't typically cause the same digestive issues as erythritol, some people report experiencing nausea, headaches, and dizziness after consuming it. Most of the risks are associated with cheap stevia products that have additives like dextrose, maltodextrin, erythritol, or other sugar alcohols, while high-quality stevia products are less likely to have negative side effects.

Beyond individual reactions, there's a broader concern about the long-term effects of consuming natural “non-nutritive” sweeteners. Some studies suggest that these sweeteners may disrupt the gut microbiome, the complex community of bacteria living in our intestines. A healthy gut microbiome is crucial for digestion, immunity, and even mental health. Disruptions could potentially lead to a range of health issues, including metabolic problems and inflammation. Another concern with natural sweeteners is that they help perpetuate a dependence on sweet foods and flavors. Sugar is an addictive substance but erythritol and stevia are much sweeter and may increase cravings for sweet foods and drinks.

The bottom line? While erythritol and stevia might seem like a good option for reducing sugar intake, they're not without potential risks. More research is needed to fully understand their long-term effects. Instead of relying solely on sugar replacements, focus on a balanced diet rich in whole foods, including fruits, vegetables, and whole grains. Now, all this information doesn’t mean you shouldn’t be able to enjoy delicious foods, drinks, and treats, it just means it might be worth looking into some alternatives. For example, our jun kombucha is sweetened with honey instead of sugar and comes with a stack of health benefits.

Resources:
Ajmera, Rachael. “Stevia vs. Erythritol.” Healthline, Healthline Media, 10 Mar. 2023, www.healthline.com/nutrition/erythritol-vs-stevia#effects-on-blood-sugar.

“Erythritol’s Link to Heart Attack and Stroke.” Cleveland Clinic, Cleveland Clinic, 8 Jan. 2025, health.clevelandclinic.org/erythritol.

Farid, Alyaa, et al. “The Hidden Hazardous Effects of Stevia and Sucralose Consumption in Male and Female Albino Mice in Comparison to Sucrose.” Saudi Pharmaceutical Journal : SPJ : The Official Publication of the Saudi Pharmaceutical Society, U.S. National Library of Medicine, Oct. 2020, pmc.ncbi.nlm.nih.gov/articles/PMC7584803/.

Kasti, Arezina N, et al. “The Effects of Stevia Consumption on Gut Bacteria: Friend or Foe?” Microorganisms, U.S. National Library of Medicine, 30 Mar. 2022, pmc.ncbi.nlm.nih.gov/articles/PMC9028423/.

McDermott, Annette. “Everything You Need to Know about Stevia.” Healthline, Healthline Media, 2 Mar. 2020, www.healthline.com/health/food-nutrition/stevia-side-effects.