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

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. 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. Topics covered include:Why artificial sweeteners are "the lesser of two evils" compared to table sugar and natural sweeteners like honey, maple syrup, and agaveA breakdown of synthetic sweeteners (aspartame/Equal, sucralose/Splenda, saccharin/Sweet 'N Low) How “natural” doesn't mean “blood sugar-friendly”Tips to spot the 75+ names for sugar in the ingredient list High fructose corn syrup vs. table sugar: Is HFCS actually worse? (Spoiler: not really)Fructose, CGM, and what your glucose monitor isn't showing youSugar alcohols (erythritol, xylitol, maltitol): GI side effects to watch for and how to spot them on a labelAllulose: why it's currently at the top of Kayla's sweetener list and how it behaves differently in the brainHow artificial sweeteners may affect your gut microbiome and potentially drive sugar cravingsHow CGM helps cut through the noise and reveal what's actually spiking your blood sugarResources mentioned:📋 Free CGM Guide — everything you need to know about getting started with continuous glucose monitoring💬 Ask Me Anything — submit your CGM questions for a future AMA episode📺 Watch on YouTube for the full sweetener comparison chart and nutrition label visuals🍎 Apply to work with KaylaChapters:00:00 Introduction to Artificial Sweeteners02:09 Understanding the Sweetness of Artificial Sweeteners07:53 The Benefits of Allulose10:00 Exploring Sweeteners and Common Names12:24 Considerations About Fructose and High Fructose Corn Syrup15:42 Cautions with Sugar Alcohols17:05 Added Sugars and Sugar Alcohols on a Nutrition Facts Label20:44 Considerations for Choosing Sweeteners23:09 Final Thoughts on Sweeteners and Blood Sugar ManagementKeywords: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