In this episode of Ask Dr. Dansinger, we dove deep into a topic that affects virtually every American: the truth about artificial sweeteners versus sugar, and how these sweet substances impact our health.
Did you know the average American consumes about 130 pounds of sugar annually? That translates to roughly 30 teaspoons daily, hidden in everything from obvious sources like sodas to surprising places like iodized salt and frozen sweet potato fries. As Dr. Dansinger explained, “Americans on average consume about 130 pounds of sugar per year in a wide variety of forms… whether it’s coming from honey or jam or high fructose corn syrup or sugar cane or sugar beet… it’s sugar, sugar, sugar, sugar, sugar everywhere, every day in many different forms.”
This sugar overload isn’t just affecting our waistlines—it’s directly fueling our nation’s most serious health conditions. “Sugar in our diet is a major source of calories, and it fuels hunger and appetite,” Dr. Dansinger points out. “Heart disease, the leading killer of men and women, high blood pressure, stroke risk, all cancers, all the bad chronic diseases are associated either directly or indirectly with sugar.”
Artificial Sweeteners: The Middle Ground Solution for Diabetes Management
When it comes to artificial sweeteners (also called non-nutritive sweeteners), Dr. Dansinger takes a balanced approach. These calorie-free options include saccharin (the pink packet), aspartame (the blue packet/Equal), sucralose (the yellow packet/Splenda), and stevia (the green packet).
Are they perfect? No. But compared to sugar, they represent what Dr. Dansinger calls “a middle ground.” As he explained, “If sugar is 100% bad, then these sweeteners, I would say, are 20% bad. So not nearly as bad as sugar, but not completely off the hook.”
For people managing diabetes or trying to reduce their sugar intake, these sweeteners can serve as useful tools. The key is understanding they’re not a perfect solution but rather a stepping stone on the path to healthier eating habits.
The Surprising Truth About “Natural” Sugar Alternatives
Many of us have been led to believe that alternatives like agave nectar, coconut sugar, maple syrup, or honey are significantly healthier options. Dr. Dansinger cuts through the marketing hype: “Agave… metabolically, it’s no better than any other kind of sugar. In fact, some people might even say it’s worse because… there’s more fructose in agave, and that’s bad for your liver.”
The same goes for other “natural” sweeteners. As Dr. Dansinger repeatedly emphasized: “Sugar, sugar, sugar, sugar.” Our bodies process these substances in remarkably similar ways, regardless of their origin or marketing claims.
Retrain Your Taste Buds: The Long-Term Solution to Sugar Addiction
What’s the real solution to America’s sugar problem? According to Dr. Dansinger, artificial sweeteners can be a short-term bridge, but the ultimate goal should be retraining our taste buds to appreciate natural, unsweetened flavors.
“The long-term solution is get used to drinking water instead of diet soda. Get used to having water instead of juice. Take your coffee black if you can, or wean yourself off over the long term,” he advises. This is something I’ve experienced personally, having transitioned from sugary vanilla lattes to appreciating the rich flavor of plain, quality coffee.
Dr. Dansinger notes a fascinating benefit of reducing sugar intake: “If you train your taste buds and dial the sugar way down, the natural sweetness of vegetables really starts to pop.” This has been true in my own experience—vegetables like carrots and bell peppers have a delightful natural sweetness that becomes more apparent when you’re not constantly bombarding your taste buds with artificial or added sugars.
The Food Industry’s Sugar Strategy: How to Spot Hidden Sweeteners
One of the most valuable insights from our conversation was learning how to identify hidden sugars in processed foods. Dr. Dansinger explained that sugar appears under numerous names in ingredient lists, and the food industry deliberately adds it to countless products because “sugar sells.”
I shared my own experience of being shocked to find added sugar in frozen sweet potato fries. Dr. Dansinger wasn’t surprised, noting that “some brands of sweet potato fries are potatoes, white potatoes that are just sweetened and they’re called sweet potato fries. It’s just one of hundreds of examples of how the food industry is sneaking sugar into all sorts of things.”
His recommendation? Focus on “eating fruits and vegetables and healthy protein, things that have one ingredient versus things that have 10 ingredients.” This simple guideline can dramatically reduce your sugar intake without requiring meticulous label-reading for every purchase.
The Future of Sweeteners: What Science Is Telling Us
Looking toward the future, Dr. Dansinger reflected on how his perspective has evolved over his decades in medicine. “About 20 years ago in 2006, I had similar interviews and conversations where I wrote about artificial sweeteners. And I said 20 years ago, no one would be surprised if 20 years from now, we found out that artificial sweeteners are worse than we thought.”
His prediction has partially come true—we now have “weak signals backed up by science that’s saying these artificial sweeteners are not entirely benign.” However, he notes that “the research about sugar is even worse than I would have expected from 20 years ago.”
This evolving understanding reinforces his moderate approach: artificial sweeteners have their place as tools to help reduce sugar consumption, but they’re not the ultimate solution to our national sweet tooth problem.
Take Control of Your Health with Dr. Dansinger’s Diabetes Reversal Program
If you’re struggling with diabetes or pre-diabetes, Dr. Dansinger’s evidence-based approach to diabetes reversal could be life-changing. His personalized coaching has helped numerous patients achieve remarkable results, and his program is now covered by Medicare and Medicare Advantage PPO plans in six states: New York, Minnesota, Virginia, New Hampshire, Massachusetts, and Florida.
Visit diabetesreversalpartners.com today to learn more about how Dr. Dansinger can help you take control of your health and potentially reverse your diabetes. His personalized approach recognizes that different dietary strategies work for different people—he’ll help you find the approach that works best for your unique situation.
For those experiencing symptoms of peripheral artery disease (PAD)—a common complication of uncontrolled diabetes that causes poor circulation in the legs—please don’t ignore warning signs like leg pain, leg cramps, or burning and tingling sensations in your feet. These symptoms may indicate you need testing for PAD, a serious condition that requires proper medical attention. Call the Global PAD Association's Leg Saver Hotline to talk to an experienced PAD Navigator to help you get the care you need to keep your legs attached! 1-833-PAD-LEGS or go to PADhelp.org
Watch the full interview with Dr. Dansinger on artificial sweeteners versus sugar in the video embedded above.
Medical Disclaimer
I
MPORTANT: The information provided in this blog post is for educational and informational purposes only and should not be considered medical advice. The content shared reflects the personal opinions and experiences of the interviewer and the medical perspectives of Dr. Michael Dansinger based on his expertise.
Before making any changes to your diet, lifestyle, or health regimen based on information in this article, please consult with your own physician or healthcare provider. Every individual’s health situation is unique, and what works for one person may not be appropriate for another. This is especially important for individuals with diabetes, heart conditions, or other chronic health conditions.
The discussion of artificial sweeteners, sugar alternatives, and their potential health impacts reflects current understanding at the time of publication, but scientific consensus in these areas continues to evolve. Your healthcare provider can offer personalized advice based on your specific health needs and medical history.