If you are one of the millions of people who rely on artificial sweeteners for weight and diabetes management, you might want to think twice before you get yourself another can of diet soda or sugar-free donut.

New research shows that artificial sweeteners like sucralose (a.k.a. Splenda), saccharin (a.k.a. Sweet 'N Low) and aspartame (a.k.a. Equal and NutraSweet) can raise blood sugar levels more than if you indulge in sweetened desserts and drinks. The study, performed by a joint team headed by Eran Elinav and Eran Segal of the Weizman Institute of Science in Israel, revealed that artificial sweeteners raise blood sugar levels by radically changing the genetic makeup of the bacteria found in the gut.

Study Details

The researchers added sucralose, aspartame or saccharin to the drinking water of mice and found that their blood sugar levels are higher than those mice that drank sugar water. The results remained the same whether the mice were on a normal or fat-free diet. Their blood sugar levels went back to normal after the sweetener-fed mice were given antibiotics to clear their gut of bacteria.

To further establish the link between artificial sweeteners, gut bacteria and blood sugar levels, the researchers transferred feces from sweetener-fed mice to those who hadn't and the results were just as predicted.

Of Mice and Human Guts

The experiment was performed on seven human volunteers who normally didn't eat or drink products with artificial sweeteners. They were given by the U.S. Food and Drug Administration's maximum acceptable daily intake of saccharin and their blood sugar levels were monitored for a week. By the end of the week, four of the seven volunteers had elevated blood sugar levels.

Mixed Results and Questions Remain

Not everyone agrees with these findings. Contrary to the research, the Calorie Control Council says that overall evidence from studies on low-calorie sweeteners show that these sweeteners are safe and have no adverse effects on blood sugar control. The studies on mice and humans were also too small to be applied to larger groups.

The researchers agree that they don't know why artificial sweeteners changed the gut bacteria in some test subjects and may need further study to re-examine the results. However, it still poses as a major health issue with the increasing number of people consuming sugar-free foods and drinks.

Healthier Options

What is conclusive about the study is that foods and drinks with artificial sweeteners aren't always the healthier option. So how do we stave off our sweet tooth without resorting to sugar or artificial sweeteners?

Fortunately, there are natural ways to enhance the sweetness or flavor of some foods without resorting to refined sugar or artificial sweeteners.

1. salt

A tiny pinch of salt can enhance the natural sweetness of many ingredients, especially those with fruits. Next time you have a smoothie, fruit salad or sweet potato pie, try adding a little bit of salt and taste it again. You'll be pleasantly surprised that their natural sweetness has become pronounced.

Use it sparingly though. Too much salt can raise your blood pressure and your risk for heart disease and kidney disease.

2. Milk or cream

Cream and milk contains a natural sugar called lactose that helps lend a hint of sweetness to all sorts of recipes that they're added to. They're particularly good when added to savory dishes like soups and stews.

3. carrots

Carrots contain carbohydrates and sugar that is mostly in the form of sucrose. Although the sucrose found in carrots is the same as table sugar, its glycemic index is only 35. This means that it has a low and slow effect on blood sugar.

So next time you're cooking spaghetti sauce, try adding grated carrots instead of sugar. You'll find that its natural sugar will add just the right amount of sweetness not to mention a dose of vitamins A and K.

4. beets

Beets contain a high concentration of sucrose, making them an important source for the production of refined sugar. Napoleon helped catalyzed its popularity as a primary source for refined sugar when the British restricted the access to sugarcane.

Next time you're making brownies or chocolate cake, try grating beets into the batter to achieve its earthy sweet flavor. Try it in your smoothies or soups for a surprising sweet taste.

5. Apples

Apples contain more carbohydrates and sugar than most other fruits. One large apple contains 34 grams of carbohydrates, including 25 grams of sugars that come in the form of fructose, sucrose and glucose. Despite its relative high sugar content, apples have a glycemic index of 38. In fact, apples are recommended food items for snacks for diabetics.

Apple sauce without added sugar is also a classic ingredient for cutting refined sugar from recipes. Try adding apple sauce in your next batter of pancakes, brownies or muffins.

6. Stevia

Stevia is a natural source sugar substitute that has grown in popularity in recent years. It comes from the stevia plant which is part of the Asteracea family. People from Brazil and Paraguay have used stevia leaves for hundreds of years to sweeten their foods. It contains no calories and is 200 times sweeter than sugar in the same amount.