Sweeteners are marketed as the perfect solution — all the sweetness, none of the calories. But are they actually a better option for your health? Entalla nutritionist Sabrina Hernández-Cano — who specializes in nutrition for people with heart disease and diabetes — breaks down what's really happening when we replace sugar, and which alternatives make the most sense for your long-term wellbeing.
How sugar affects your body: insulin, glucose, and stored fat
When you consume sugar, your intestines absorb it and raise blood glucose. The pancreas responds by producing insulin, the hormone that allows glucose to reach cells and be converted into energy. Up to this point, the process is normal.
The problem starts when we consume more sugar than the body needs. Excess glucose accumulates as fat around the abdominal organs, increasing the risk of insulin resistance, prediabetes, and cardiovascular disease. Research published on PubMed shows that controlled carbohydrate intake significantly improves glycemic control in people with type 2 diabetes. (Source: PubMed)
As a cardiologist, insulin resistance is one of the risk factors I'm most concerned about — not just because it predisposes to diabetes, but because it's a silent precursor to cardiovascular disease. Managing sugar isn't just about weight: it's about heart health. — Dr. Juan Rivera
The brain is also affected. Excess sugar consumption deteriorates connections between neurons and activates reward circuits that create dependency — which is why we always want more. (Source: NIH/PubMed)
Are sweeteners really better? What the science says
The short answer: not necessarily. Artificial sweeteners like sucralose, aspartame, and saccharin may not contribute calories, but their impact on the body is more complex than it appears.
First, the brain responds to any sweet flavor similarly — releasing dopamine and reinforcing the desire for more sweetness, regardless of whether there are calories or not. This means sweeteners don't eliminate the sugar habit; they keep it active.
Additionally, recent research — including a 2023 review published on PubMed — has found associations between regular consumption of artificial sweeteners and adverse effects including alterations to gut microbiota, migraines, mood changes, and other metabolic effects. (Source: PubMed) In 2023, the World Health Organization issued a formal recommendation against using non-sugar sweeteners as a long-term weight control strategy.
The best natural alternatives to sugar
Moderation remains the most important rule — whatever sweet source you choose. But if you need a substitute, these are the options with the best profiles:
Stevia — derived from a plant, it is up to 300 times sweeter than sugar and doesn't raise blood glucose. It has the strongest scientific backing for people looking to reduce sugar without adverse effects.
Raw honey and agave — contain natural sugars with a lower glycemic index than refined sugar, and raw honey provides enzymes with additional health benefits. The key is quantity: no more than one teaspoon a day.
Whole fruits — the best source of natural sweetness. In addition to sugars, they provide fiber, vitamins, and minerals. Fiber slows glucose absorption and prevents blood sugar spikes.
Supporting blood sugar control with natural supplements
Beyond diet, there are supplements with scientific evidence to support healthy glycemic metabolism:
Super Nopal and Nopal Chía contain natural fiber that slows sugar absorption in the intestine. Super Nopal also includes chromium, a mineral that helps maintain healthy blood glucose levels.
Berberine Slim Fit is another option for those seeking more targeted support for natural blood sugar control — with a clinically backed formula that includes berberine as GlucoVantage®.
And if you're looking for healthy recipes to help manage cravings, visit our blog.
Sugar doesn't have to be your enemy — but understanding how it works helps you make smarter choices. Choose your sources wisely, lean on nature, and keep moderation as your best ally.
Let's get healthier, together.
The Santo Remedio team
