As festive treats from gingerbread houses to iced biscuits dominate the holiday season, many with a sweet tooth are turning to seemingly healthier sugar-free options. However, leading dietitians are raising significant concerns about the hidden ingredients in these alternatives, warning they may not be the better choice after all.
The Rise of Sugar-Free and the Myths Driving It
Concern over sugar consumption is at an all-time high. According to the International Food Information Council’s 2025 Food & Health survey, 75 percent of Americans reported trying to reduce or avoid sugar this year, with 22 percent choosing a 'sugar-free' option when possible. This trend is reflected in the market, with research firm Dataintelo estimating the global sugar-free confectionery sector will surge from $42.5 billion in 2023 to $84.3 billion by 2032.
Dietitians argue this shift is fueled by persistent, fear-based misinformation. "Myths like sugar being addictive or directly causing diseases like diabetes or cancer have been circulating in the wellness space for ages, and they just can't seem to die," explained Alison Swiggard, a Registered Dietitian Nutritionist based in Portland, Maine. "Sugar has a place in a well-balanced diet."
The Hidden Dangers in 'Healthy' Alternatives
The health risks associated with sugar substitutes are becoming increasingly clear. A recent study by the American Academy of Neurology found that individuals consuming more than 190 milligrams of sweeteners daily for a year experienced cognitive and memory skills declining 62 percent faster than those who had around 20 milligrams.
Artificial Sweeteners and Gut Disruption
Products designed to satisfy cravings without calories often contain artificial sweeteners like sucralose, aspartame, or stevia. Avery Zenker, a Registered Dietitian in Ontario, Canada, notes these have been linked to altered appetite, increased inflammation, and disruption of the gut microbiome.
"There’s decent evidence they alter the gut microbiome and disrupt gut barrier function, contributing to 'leaky gut'," Zenker stated, referring to a condition that can cause bloating and food sensitivities. "Some people experience headaches or digestive symptoms. On their own, artificial sweeteners don’t have strong health benefits and may harm health."
Sugar Alcohols and Digestive Distress
Swiggard highlighted another common ingredient group: sugar alcohols such as erythritol, xylitol, and sorbitol. While providing sweetness, they are not fully absorbed by the body. "They travel to the large intestine where bacteria ferment them, which can lead to more gas production, bloating, cramping, and loose stools," she explained, especially when eaten in large quantities.
The Problem with Fats and Refined Carbs
To compensate for flavour and texture lost by removing sugar, manufacturers often add ingredients like butter and palm oil—sources of saturated fat. Excessive saturated fat intake is linked to increased risks of cardiovascular disease and high cholesterol, Zenker cautioned.
Furthermore, many sugar-free desserts rely on refined carbohydrates like wheat flour. "The glucose from refined carbs is rapidly absorbed, increasing blood sugar levels," Zenker said. "Excessive intake can worsen insulin sensitivity and type 2 diabetes risk, offering minimal benefit over added sugar."
Should You Eat Sugar-Free Desserts?
There are acknowledged benefits to artificial sweeteners, such as a lower risk of tooth decay, and they can be a useful short-term tool for weight management or for those with medical conditions like diabetes, according to the Mayo Clinic.
However, both experts advise careful consideration. Swiggard recommends reading ingredient labels closely and reflecting on your motivation. "If sugar-free options feel genuinely satisfying and supportive, they can absolutely be part of holiday eating. If they feel like a rule that doesn't actually satisfy, it may be more nourishing to enjoy traditional desserts in a relaxed way."
For those seeking to avoid both sugar and artificial substitutes, Zenker suggests using whole-food sweeteners. "Using whole food sweeteners like dates, bananas, and applesauce can be nutrient-dense alternatives. They still contain sugar, but it’s not linked as strongly to the health risks of refined sugar."
