Artificial vs. Natural Sweeteners: A Registered Dietitian's Guide to Blood Sugar Balance

<p>Are artificial sweeteners really bad for you, or do they just get a bad rap? In this episode, Registered Dietitian and CGM Coach, Kayla Girgen, breaks down the world of sweeteners through the lens of blood sugar balance, including artificial or synthetic sweeteners, “natural” sugars, sugar alcohols, and everything in between. </p><p></p><p>Whether you're managing blood sugar, navigating surprising CGM data, or just trying to decode a nutrition label, this episode gives you the straight scoop. </p><p></p><p>Topics covered include:</p><ul><li>Why artificial sweeteners are "the lesser of two evils" compared to table sugar and natural sweeteners like honey, maple syrup, and agave</li><li>A breakdown of synthetic sweeteners (aspartame/Equal, sucralose/Splenda, saccharin/Sweet 'N Low) </li><li>How “natural” doesn't mean “blood sugar-friendly”</li><li>Tips to spot the 75+ names for sugar in the ingredient list </li><li>High fructose corn syrup vs. table sugar: Is HFCS actually worse? (Spoiler: not really)</li><li>Fructose, CGM, and what your glucose monitor <i>isn't</i> showing you</li><li>Sugar alcohols (erythritol, xylitol, maltitol): GI side effects to watch for and how to spot them on a label</li><li>Allulose: why it's currently at the top of Kayla's sweetener list and how it behaves differently in the brain</li><li>How artificial sweeteners may affect your gut microbiome and potentially drive sugar cravings</li><li>How CGM helps cut through the noise and reveal what's actually spiking your blood sugar<br /></li></ul><p><b>Resources mentioned:</b></p><p>📋 <a rel="noopener noreferrer nofollow" href="https://cgmguide.gr8.com/" target="_blank">Free CGM Guide</a> — everything you need to know about getting started with continuous glucose monitoring<br /><br />💬 <a rel="noopener noreferrer nofollow" href="https://tr.ee/ogZH-M81C1" target="_blank">Ask Me Anything</a> — submit your CGM questions for a future AMA episode<br /><br />📺 <a rel="noopener noreferrer nofollow" href="https://www.youtube.com/@kaylagirgenrd" target="_blank">Watch on YouTube</a> for the full sweetener comparison chart and nutrition label visuals<br /><br />🍎 <a rel="noopener noreferrer nofollow" href="https://forms.gle/KX5ryZeHmc8Lyjup8" target="_blank">Apply to work with Kayla</a></p><p></p><p><b>Chapters:</b></p><p>00:00 Introduction to Artificial Sweeteners<br />02:09 Understanding the Sweetness of Artificial Sweeteners<br />07:53 The Benefits of Allulose<br />10:00 Exploring Sweeteners and Common Names<br />12:24 Considerations About Fructose and High Fructose Corn Syrup<br />15:42 Cautions with Sugar Alcohols<br />17:05 Added Sugars and Sugar Alcohols on a Nutrition Facts Label<br />20:44 Considerations for Choosing Sweeteners<br />23:09 Final Thoughts on Sweeteners and Blood Sugar Management<br /></p><p><b>Keywords:</b><br />blood sugar balance, continuous glucose monitoring (CGM), metabolic health, artificial sweeteners, sucralose vs aspartame, allulose, sugar alcohols side effects, CGM and sweeteners, natural sweeteners, high fructose corn syrup </p>