Can I eat sugar substitutes during weight loss?

When you eat real sugar, your brain feels satisfied; the downside of artificial sugar substitutes is that they don't reach the satiety centres of the central nervous system, so although they are calorie-free, they don't satisfy the craving for something sweet, which may make you want to eat more. If you can control the craving, then you're fine.

On the other hand, normally, when we eat sugar, our blood sugar and insulin go up. Insulin puts our body into a state of absorption and fat doesn't burn easily; it contains no calories and doesn't raise blood sugar, but it stimulates insulin, so when you eat it, it indirectly stops fat burning!

How do I choose a sugar substitute?

Picking a sugar substitute can be judged as good or bad based on how high or low the insulin stimulation is. Studies have found that both stevia and aspartame stimulate insulin, while better natural alternatives can be chosen from rosmarinic acid and erythrulose.

The conclusion shows that: fructose > sucrose > glucose > synthetic sugar substitute (aspartame) > natural sugar substitute that stimulates insulin (stevia) > natural sugar substitute that is less likely to stimulate insulin (erythritol, rosmarinic acid).