Is a chemical sugar substitute better than honey, dates, or coconut sugar?
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Sweetness is something our tongue and brain recognize from birth. It is linked to energy, survival, and even pleasure. But today, at the grocery store, we face a choice that leaves many hesitant: should we choose a natural sweetener – honey, dates, coconut sugar – or a chemical sugar substitute advertised as “innocent”?
At first glance, a calorie-free sweetener might seem like a logical choice. No calories, no spike in blood sugar – it seems like the perfect solution. But is it really? If you dig a little deeper, the picture becomes much more complicated.
Natural vs. Industrial Sweetness
Natural sweeteners – honey, dates, coconut sugar – are whole food based. This means that in addition to sugar, they also contain nutrients, fiber, minerals and antioxidants. The body can recognize and use them. For example:
Honey is known for its antibacterial and antioxidant properties,
dates provide fiber, potassium, and magnesium,
Coconut palm sugar contains iron and zinc and has a slightly lower glycemic index than table sugar.
Chemical sugar substitutes, on the other hand, are created in laboratories or industrial processes, often through the fermentation of cornstarch or synthetic synthesis. They provide sweetness, but they lack nutritional value and biological connection to the body. It's a sweet taste without substance.
Sweet taste – a deceptive signal
If your blood sugar doesn't rise, you might think everything is fine. But your body doesn't just run on blood sugar. When your tongue detects a sweet taste, it sends a signal to your brain that can trigger the pancreas to produce insulin—even when there's no actual glucose in your blood.
What happens? In the long run, the body's signaling system can become confused. You repeatedly give it false information: there is sweetness, but no energy. The brain and hormones learn to process this inaccurate information, and the natural rhythm of appetite and metabolism can be disrupted.
The impact of the microbiome
Trillions of bacteria live in our guts, affecting our immunity, hormonal balance, and even mood. The food we eat is either fuel or ballast for them.
Natural sweeteners provide nutrients that support the microbiome. For example, the fiber and polyphenols found in dates feed beneficial bacteria, and honey has been linked to prebiotic effects.
This is not the case with sugar substitutes. Erythritol does not ferment and does not provide food for microbes. Some other sweeteners have even been shown to have the opposite effect: they can reduce microbiome diversity. A 2022 study published in the journal Cell showed that certain sugar substitutes altered the microbial community in such a way that glucose tolerance was impaired. This is a reminder that “zero calories” does not mean “zero impact.”
Blood vessels and blood clot risk
Erythritol was long considered safe and neutral. However, a 2023 study published in the journal Nature Medicine found that high levels of erythritol in the blood were linked to an increased risk of heart attack and stroke. It was also shown that erythritol may promote blood clotting, which means a risk of blood clots.
This doesn't mean that one sweetened drink will immediately cause health problems. But if you consume these substances daily, for years, the effect on our vascular system is a question that science is still searching for answers to.
Hormones and fertility
A woman's body is particularly sensitive to signals regarding insulin and microbiome balance. Studies have found that regular consumption of artificial sweeteners may be linked to menstrual irregularities, lower fertility, and poorer embryo quality during IVF procedures.
The reasons can be varied – from changes in the microbiome to decreased insulin sensitivity. But one thing is clear: if the goal is to support hormonal health or plan a pregnancy, it is worth looking critically at sugar alternatives.
Natural alternatives – sweetness with meaning
Nature offers a range of options that provide sweetness, but also nutrients and beneficial compounds:
honey – antioxidants, antibacterial compounds,
dates – fiber and minerals that support digestion,
coconut palm sugar or nectar – lower glycemic index, some iron and zinc,
Maple syrup, cane sugar, molasses, banana puree, raisin syrup – each has its own taste and nutritional value.
These sweeteners are not zero-calorie, but they are understandable to the body. They do not cheat the body, but provide energy along with small but important nutrients and bioactive compounds.
Summary
Sweetness in itself is not bad. The question is, what kind of sweetness do we choose? Is it one that is chemically produced and only sends a deceptive signal to the body? Or is it one that offers something that the body actually benefits from in addition to the taste experience?
“Zero calories” may sound appealing, but if the price is microbiome imbalance, hormonal changes, or even an increased risk of blood clots, it may not be the best path. Natural alternatives aren’t perfect, but they give the body something more—something that has meaning.
Sweetness doesn't have to be trivial. It can be part of a wholesome diet, support your body, and be a pleasure at the same time. The question is: do you choose sweetness that has meaning?
References
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Witkowski M. et al. (2023). The artificial sweetener erythritol and cardiovascular event risk. Nature Medicine .
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Suez J et al. (2022). Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance. Cell .
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Samarghandian S. et al. (2017). Honey and health: A review of recent clinical research. Pharmacognosy Research .
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Al-Dashti Y. et al. (2021). Date fruit consumption and human health. Nutrient .
