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FFrom gingerbread houses to frosted sugar cookies, the holiday season is in full swing and sweets are available everywhere. If you have a big sweet tooth, you may want to consider healthier options like sugar-free cookies or low-carbohydrate ones. But the truth is that they may not be better for you in the end.
Many Americans were concerned about their sugar consumption this year and were considering alternatives. International Food Information Council The 2025 Food and Health Survey found that 75 percent of Americans were trying to reduce or avoid sugar this year, with 22 percent choosing a “sugar-free” option when available. Furthermore, the global sugar-free confectionery market is projected to grow from $42.5 billion in 2023 to $84.3 billion by 2032. according to dataintelA market research and consulting firm.
Dietitians believe the increase in sugar-free options is a result of fear-based messaging about real sugar. “Myths like sugar being addictive or causing diseases like diabetes or cancer have been circulating in the health field for centuries, and they don’t die down. Sugar has its place in a balanced diet,” explains Alison Swigard, a registered dietitian nutritionist in Portland, Maine. Independent,
Health risks have also been linked to sugar substitutes. Researchers at the American Academy of Neurology recently found that people who ate an average of more than 190 milligrams of sweeteners every day for a year. Cognitive and memory skills declined 62 percent faster than those taking 20 milligrams.
So, should you call sugar-free desserts a healthier option than your usual sweet treats? Here’s what the experts have to say.
Artificial sweeteners can harm your gut
Too much of any one thing is never a good thing – including sugar-free sweets. While they are intended to satisfy sugar cravings without added calories, they often contain artificial sweeteners like sucralose, aspartame or stevia, which can actually increase cravings for other foods.
According to Avery Zenker, a registered dietitian in Ontario, Canada, artificial sweeteners have been linked to changes in appetite, increased inflammation and gut microbiome disruption, which is an “imbalance in the types of microorganisms in your body” that can make you more susceptible to infection. cleveland clinic,
“There is good evidence that they alter the gut microbiome, and disrupt gut barrier function (ie, contribute to ‘leaky gut’),” he explains. IndependentRefers to a condition where the lining of the intestines becomes damaged, leading to inflammation or sensitivity to food. “Some people experience headaches or digestive symptoms from artificial sweeteners,” Zenker added. “By themselves, artificial sweeteners do not have strong health benefits and may harm health.”
Sugar alcohols in sugar-free recipes can cause digestive problems
Swigard reiterated his concerns about the ingredients in sugar-free drinks and foods. While sugar alcohols, such as erythritol, xylitol, sorbitol, and maltitol, make these items taste sweet, they can also cause intestinal irritation when consumed in large quantities.
“Sugar alcohols are not completely absorbed in the digestive tract, meaning they pass into the large intestine where bacteria ferment them, which can lead to more gas production, bloating, cramps, and loose stools,” he explained.
Sugar-free recipes may be high in saturated fat
have sugar-free foods butter and palm oil To Maintain flavor, moisture and structure. However, these ingredients are saturated fats, which have their own disadvantages.
“Excessive consumption of saturated fat is linked to increased health risks, including heart disease and high cholesterol. Replacing saturated fat with unsaturated fat significantly reduces mortality and cardiovascular events,” Zenker explained.
Sugar-free sweets use refined carbohydrates
Some sugar-free sweets contain significant amounts of refined carbohydrates such as wheat flour and starch. Zenker warns that consuming too many refined carbs can lead to weight gain and systemic inflammation, and impair insulin sensitivity, which keeps blood sugar levels stable.
“Glucose from refined carbs is rapidly absorbed into the bloodstream, causing blood sugar levels to rise. Excessive consumption of refined carbs can still impair insulin sensitivity, blood sugar regulation and increase the risk of type 2 diabetes,” he said.
“Replacing added sugar in sugar-free desserts with refined carbohydrates has minimal benefit and may worsen some health risk markers, especially when the refined carbohydrates are rapidly digestible starches such as high glycemic index foods,” she said.
Should you eat sugar-free sweets at all?
Of course, there are benefits to replacing sugar with artificial sweeteners, such as reducing the risk of tooth decay and cavities. for mayo clinicFor some people, artificial sweeteners may be a short-term way to help lose or manage weight and are consumed for medical reasons such as diabetes,
Still, Swigard recommends reading ingredient labels on sugar-free desserts. She also encouraged people to consider why they’re eating these foods to begin with.
“If sugar-free options feel really satisfying and helpful, they can definitely be a part of holiday eating. If they feel like it’s a rule that doesn’t really satisfy, then enjoying comforting traditional sweets may be more nourishing (physically and emotionally),” he explained.
For those who want to make a dessert without added sugar or artificial sweeteners, Zenker recommends using natural sweeteners.
“Using whole food sweeteners like dates, bananas and applesauce can be nutrient-rich alternatives to sugar,” she said. “They still contain sugar, but it is not as strongly linked to the health risks of refined sugar.”