Case File #004 Artificial Sweeteners 🔎

Artificial Sweeteners: Sweet or Sketchy?
By Amanda Hinshaw-Reed | The Label Detective

Let’s be honest—we all love a little sweetness in life. But when it comes to artificial sweeteners, things get a little... sticky.

I know a lot of people think that grabbing the “sugar-free” version of something is a smart move. No calories? No sugar crash? Sounds great, right? But once you actually read the ingredients and connect the dots, you begin to realize there’s a lot more to the story.

So let’s break it down, label detective style.


What Even Is an Artificial Sweetener?

In simple terms, artificial sweeteners are man-made chemicals designed to taste sweet without adding calories. They're used in everything from diet soda and protein bars to chewing gum and toothpaste.

Some of the big names:

Aspartame – found in Diet Coke, sugar-free gum, and some sugar-free yogurts.

Sucralose – also known as Splenda.

Saccharin – old school, usually in those pink packets.

Acesulfame potassium (Ace-K) – often mixed with others to boost sweetness.

Neotame & Advantame – super sweet, super synthetic.


These sweeteners can be up to hundreds or even thousands of times sweeter than sugar. That wasn't a typo,thousands of times.


So What’s the Problem?

I get it. They don’t spike your blood sugar. They’re low-calorie. They’re convenient. But here’s the stuff the marketing doesn’t tell you:

They can confuse your body. Your brain gets the message “sweet!” but your gut doesn’t get the calories it expected. That can mess with appetite, cravings, and even insulin response.

Gut health may take a hit. Some artificial sweeteners have been shown to throw off the balance of your gut bacteria, and that can impact everything—digestion, immune health, mood, even weight.

Some people get side effects. Headaches, bloating, brain fog, mood swings—if you've ever felt “off” after a diet soda, you’re not imagining it.

Long-term safety is still a big ol’ question mark. Some of these sweeteners have been linked to potential health risks, and while the research is still evolving, it’s enough to make me pause.


Oh—and here’s a fun fact (or not-so-fun, depending how you look at it): many of these sweeteners are banned or heavily regulated in other countries, but totally allowed here in the U.S.


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Where You’ll Find Them (Hint: They're Everywhere)

Artificial sweeteners show up in places you wouldn’t expect:

Flavored water or electrolyte drinks

Yogurt (even the “organic” kind)

Low-carb bars or shakes

Cold medicine and cough drops

Sauces, dressings, even pickles


Bottom line: if it says “sugar-free,” “light,” “diet,” or “low-carb”, flip that label over and check what’s really inside.


Better Sweeteners (That Aren’t from a Lab)

If you want something sweet without the sketchy science experiment, here are some gentler options:

Raw honey

Pure maple syrup

Coconut sugar

Dates or date syrup

Monk fruit (real, not blended with erythritol)

Pure stevia leaf (watch for the processed stuff!)


These are all still sugar—so go easy—but they’re actual food, not chemicals created in a lab.

Artificial sweeteners might be everywhere—but that doesn’t mean they belong in your body. When you know what to look for, you get to choose what you’re comfortable with. That’s what being a Label Detective is all about.

So next time you’re at the store and reach for that “diet-friendly” snack, take a second to flip it over and give that ingredient list a good read.

Because the real power? It’s not in the marketing.
It’s in your hands.


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