Popular Sugar Substitute Linked to Insulin Spikes and Inflammation

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A new study suggests that a widely used sugar substitute found in diet sodas, chewing gum, and low-sugar yogurt may elevate insulin levels. This could increase the long-term risk of heart disease.

“Artificial sweeteners have infiltrated nearly all types of food, making it crucial to understand their long-term health effects,” said Yihai Cao, senior author of the study and researcher at Karolinska Institute in Sweden.

How Aspartame Affects the Body

Recent research, published in the journal Cell Metabolism, found that aspartame—one of the most common artificial sweeteners—triggers an increase in insulin levels in mice. This spike contributes to atherosclerosis, the buildup of fatty plaques in the arteries. Over time, this buildup can lead to inflammation, which raises the risk of heart attacks and strokes.

In the study, mice were fed food containing 0.15% aspartame daily for 12 weeks—equivalent to the amount a human would consume by drinking three cans of diet soda per day. Compared to mice that had no artificial sweeteners in their diet, the aspartame-fed mice developed larger, more fatty plaques in their arteries and showed higher levels of inflammation.

Researchers also observed an immediate insulin spike when aspartame entered the mice’s systems.

Aspartame Tricks the Body

Aspartame is 200 times sweeter than sugar and “tricks” the body into releasing insulin. It activates sweet taste receptors in the mouth and gut, which signals the pancreas to prepare for sugar—despite the absence of real glucose. This leads to an insulin surge without actual sugar intake.

Over time, frequent insulin spikes can contribute to fat storage, insulin resistance, and metabolic disorders. The researchers identified an immune molecule called CX3CL1, which gets activated when insulin is released. This molecule plays a key role in inflammation and plaque buildup in arteries.

“Because blood flows rapidly through arteries, most chemicals are quickly washed away. However, CX3CL1 remains attached to the artery walls, trapping immune cells and fueling inflammation,” said Cao.

Top 10 Products That Contain Artificial Sweeteners

Artificial sweeteners are found in many everyday products. Here are ten of the most common ones:

1. Diet Sodas (Coca-Cola Zero, Diet Pepsi, Diet Coke)
2. Sugar-Free Gum (Orbit, Extra, Trident)
3. Flavored Yogurt (Dannon Light & Fit, Yoplait Light)
4. Protein Bars (Quest Bars, Atkins, Pure Protein)
5. Artificially Sweetened Coffee Creamers (Coffee-mate Sugar-Free, International Delight Sugar-Free)
6. Sugar-Free Candy (Russell Stover, Werther’s Original Sugar-Free)
7. Low-Calorie Ice Cream (Halo Top, Arctic Zero, Breyers Carb Smart)
8. Cough Syrups and Medications (Robitussin Sugar-Free, Halls Sugar-Free)
9. Flavored Water & Sports Drinks (Vitamin Water Zero, Gatorade Zero, Propel)
10. Low-Calorie Frozen Meals (Lean Cuisine, Healthy Choice, Smart Ones)

Insiders Health Alternatives to Artificial Sweeteners

1. Monk Fruit Sweetener

• Why? Zero calories, doesn’t spike blood sugar
• Found in: Lakanto Monk Fruit Sweetener (Source

2. Stevia (Whole-Leaf, Organic)

• Why? Natural, no calories, doesn’t impact insulin
• Found in: SweetLeaf, NOW Organic Stevia (Source)

3. Raw Honey

• Why? Contains antioxidants, vitamins, and minerals
• Found in: Local, raw honey brands (Source)

4. Maple Syrup

• Why? Contains minerals like zinc and manganese
• Found in: 100% pure maple syrup (Source)

5. Allulose

• Why? Doesn’t raise blood sugar, tastes like sugar
• Found in: RxSugar, AlluSweet (Source)

6. Date Syrup or Date Sugar

• Why? Natural fiber, rich in potassium and magnesium
• Found in: Date Lady Organic Date Syrup (Source)

7. Coconut Sugar

• Why? Lower glycemic index than regular sugar
• Found in: Big Tree Farms Organic Coconut Sugar (Source)

Final Thoughts

While artificial sweeteners are marketed as “healthier” alternatives to sugar, research suggests they may disrupt insulin regulation and contribute to metabolic issues.

Instead of relying on diet sodas and sugar-free products, consider switching to natural sweeteners like monk fruit, allulose, or stevia to avoid unwanted health risks.

Future studies will explore whether these findings apply to humans, but in the meantime, reducing artificial sweetener consumption could be a wise health decision.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360549/