Hyderabad: In a January 2026 commentary, nutrition experts at Ben’s Natural Health warned that several widely promoted ‘healthy’ food swaps may be working against weight-loss and metabolic goals.
Although these products are often marketed as low-calorie, sugar-free or natural, experts say many of them can disrupt blood sugar regulation and increase hunger, two key drivers of overeating and weight gain.
Watch what your body responds to
Nutrition specialists agree that focusing only on calories can backfire.
“Weight management isn’t just about how much you eat, it’s about how your body responds to what you eat,” said Dr Richa Sharma, a metabolic health physician speaking to NewsMeter.
“Foods that spike blood sugar tend to increase appetite later in the day, even if they are technically low in calories.”
Why blood sugar balance is central to weight loss
When carbohydrates are digested, glucose enters the bloodstream. If this happens too quickly, insulin levels rise sharply to clear the glucose. This is often followed by a rapid drop in blood sugar, which triggers hunger, cravings, fatigue and irritability.
According to registered dietitian Meera Iyer, repeated blood sugar spikes can also impair insulin sensitivity over time.
“When insulin sensitivity declines, the body struggles to regulate appetite and fat storage efficiently,” she said. “This makes long-term weight control much harder, even on a calorie-restricted diet.”
1. The ‘zero-calorie’ sweetener swap
The claim
Powdered zero-calorie sweeteners are widely used in tea, coffee and desserts as substitutes for sugar.
The problem
According to Ben’s Natural Health, most powdered sweetener packets contain maltodextrin, a fast-absorbing starch used as a bulking agent.
“Maltodextrin has a glycaemic index close to 100, which is higher than table sugar,” Iyer explained. “Even small amounts can trigger a rapid blood sugar spike.”
Although maltodextrin contributes very few calories, it can still raise blood glucose and stimulate insulin release. This response may increase hunger shortly after consumption.
Endocrinologist Dr Anuj Mehta noted that sweet taste alone can also stimulate insulin in some people.
“Artificial sweeteners and sugar substitutes can confuse appetite regulation,” he said. “In certain individuals, they increase cravings and drive compensatory eating later in the day.”
What to choose instead
• Water-based liquid sweetener drops with a glycaemic index of 0
• Adding collagen peptides or a small amount of heavy cream to tea or coffee
“Protein and fat slow down carbohydrate absorption and can reduce blood sugar spikes by around 30 per cent,” Iyer said.
2. Flavoured fat-free Greek yoghurt
The claim
Flavoured fat-free Greek yoghurt is marketed as a high-protein, low-calorie snack or breakfast.
The problem
While plain Greek yoghurt can be a nutrient-dense food, flavoured versions frequently contain more than 15 grams of added sugar per serving.
“When fat is removed, digestion becomes much faster,” said Iyer. “That allows sugar to enter the bloodstream rapidly.”
Without fat to slow absorption, blood sugar can spike almost as quickly as it would after eating a sugary dessert.
“Fat plays a key role in keeping you full,” she said. “When it’s stripped out and replaced with sugar or flavouring, people feel hungry again much sooner.”
What to choose instead
• Plain, full-fat Greek yoghurt
• Fresh berries for flavour
• A small handful of nuts or seeds for fat and fibre
“This combination of protein, fat, and fibre helps keep you full for two to three hours longer,” Dr Sharma said.
3. Fruit-based wellness shots
The claim
Superfood and fruit-based wellness shots are promoted as healthier alternatives to juice or soft drinks.
The problem
Many ready-made shots are diluted with concentrated fruit juice and contain 10–15 grams of sugar per serving.
“Concentrated fruit juice behaves like any other fast sugar in the bloodstream,” said Dr Sharma. “It can raise blood sugar in much the same way as soda.”
Although the sugar is labelled as ‘natural,’ its metabolic effect is similar to refined sugar when consumed in liquid form.
“Liquid sugars bypass many of the body’s natural satiety signals,” said Dr Anuj Mehta. “They don’t trigger fullness in the same way solid foods do.”
What to choose instead
• Avoid shots listing fruit juice, cane sugar or syrup
• If consuming a shot, pair it with a protein-rich breakfast
“Protein blunts the blood sugar response and reduces the likelihood of an energy crash later in the day,” added Dr Mehta.
The shared metabolic pattern behind these swaps
Across all three examples, experts identified the same underlying issues:
• Rapid digestion
• Minimal fat or fibre
• Hidden or fast-absorbing carbohydrates
“These foods create a short-term sense of restraint but a long-term increase in hunger,” said Dr Mehta. “That’s what keeps people stuck in a cycle of snacking and cravings.”
A blood sugar-focused plate method
Rather than relying on labels such as ‘low-calorie’ or ‘fat-free,’ experts recommend structuring meals to stabilise blood sugar.
Experts advise the following plate ratio:
• ½ plate: Non-starchy vegetables
• ¼ plate: Protein (eggs, poultry, tofu, paneer, fish or legumes)
• ¼ plate: Complex carbohydrates (whole grains, lentils, beans, sweet potatoes)
• Add: 1–2 tablespoons of healthy fats (olive oil, ghee, butter, nuts, seeds)
“This structure slows digestion, keeps insulin stable, and helps regulate appetite naturally,” Iyer said.
Practical guidelines for smarter food swaps
To avoid common diet pitfalls, experts recommend:
• Prioritising meals that combine protein, fat, and fibre
• Avoiding products labelled fat-free or sugar-free without checking ingredients
• Limiting liquid calories and concentrated fruit sugars
• Choosing whole foods over processed substitutes
• Pairing carbohydrates with protein or fat
“Weight loss doesn’t fail because of willpower,” said Dr Richa Sharma. “It fails because blood sugar swings drive hunger and cravings.”
The bottom line
Many popular ‘healthy’ food swaps are designed to cut calories, not to support metabolic stability. As a result, they may increase hunger, promote snacking, and slow weight-loss progress.
“Calories matter, but blood sugar control matters more,” said Dr Sharma. “When people focus on metabolic stability instead of marketing labels, weight loss becomes more predictable and sustainable.”
For individuals trying to improve energy levels or lose weight, experts advise rethinking common swaps and choosing foods that support steady blood sugar throughout the day.
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