A huge pet peeve of mine
It’s no secret anymore that added sugar in our food isn’t good for us. Countless peer-reviewed studies have shown that excess sugar and processed foods can be harmful to our health¹.
Did you know that added sugar has more than 50 different names on food labels²? If we’re trying to avoid this toxic substance, it can be incredibly challenging. It’s estimated that around 70–75% of packaged and processed foods contain added sugars³⁴.
But here’s the especially frustrating part: when I’m already trying to make good nutritional choices — eating whole foods and getting enough protein each day — I discovered that the protein drink I’ve been relying on (because it honestly feels nearly impossible to get 100+ grams of protein daily from food alone) contains sucralose.
Sucralose is an artificial sweetener, often sold under the brand name Splenda. While it has no calories and doesn’t raise blood sugar, some studies suggest it may negatively affect the gut microbiome and metabolism⁵⁶. Other research finds little effect, so the science isn’t fully settled — but I’d rather avoid artificial sweeteners altogether.
That’s why it’s frustrating to see a company like Fairlife include sucralose in its Core Power High Protein Milk, a product marketed to build lean muscle and support healthy recovery. Personally, I don’t think there’s anything “healthy” about adding sucralose to a product like that, and I hope Fairlife finds a way to make their products with purely natural ingredients instead.
Another product I’ve used for general wellness — and have also given to my kids to help boost immunity — is Emergen-C 1000 mg Vitamin C Super Orange. The package recommends taking one packet a day. However, in the Other Ingredients section, fructose and maltodextrin are listed among the first ingredients⁷.
Fructose and maltodextrin both sound “natural,” and they’re often marketed that way, but their effects depend heavily on how they’re used and how much you consume. Let’s break them down.
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Fructose: The Fruit Sugar
Fructose is a naturally occurring simple sugar found in fruits, honey, and some vegetables. But there’s a big difference between natural fructose in whole foods and added fructose in processed foods.
✅ When It’s Healthy
- In whole fruit, fructose comes with fiber, vitamins, minerals, and antioxidants that slow absorption and help your body process it effectively.
- It’s a natural part of a balanced diet — the issue isn’t with fruit itself.
⚠️ When It’s Problematic
- Added fructose (like high-fructose corn syrup or crystalline fructose) is metabolized primarily in the liver, unlike glucose, which is used throughout the body.
- In excess, this can:
- Increase fat buildup in the liver
- Raise triglycerides (blood fats)
- Contribute to insulin resistance and nonalcoholic fatty liver disease⁸
- Fructose also doesn’t trigger satiety hormones (like leptin) as effectively as glucose, leading to overeating and sugar cravings¹⁰.
👉 Bottom line:
Fructose in whole fruit = healthy.
Added fructose = unhealthy when consumed regularly or in large amounts.
(So why include it in a product marketed for daily health support? It just doesn’t make sense — and it doesn’t feel good as a consumer.)
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Maltodextrin: The “Hidden” Sugar
Maltodextrin is a highly processed carbohydrate made from corn, rice, potato, or wheat starch. It’s technically not a sugar, but it acts like one in your body.
⚙️ How It Works
- It’s made by breaking starch into shorter glucose chains, giving it a very high glycemic index (GI 85–105) — meaning it spikes blood sugar fast¹¹.
- It’s often used to:
- Improve texture or thickness in foods
- Extend shelf life
- Mask the aftertaste of artificial sweeteners
You’ll find maltodextrin in:
- Protein powders and shakes
- Energy bars
- Salad dressings
- Processed snacks, soups, and sauces
- “Sugar-free” foods (as a filler or bulking agent)
⚠️ Health Concerns
- Raises blood sugar quickly, which can be problematic for people with insulin resistance or diabetes¹².
- May disrupt gut bacteria by promoting growth of harmful microbes¹³.
- Adds empty calories with no nutritional value.
- Can worsen inflammation or cause digestive discomfort in sensitive individuals¹⁴.
✅ When It’s Okay
- Small amounts in sports drinks or endurance supplements can help athletes who need fast energy (I’m not sure if I agree with this, but this is information that I found online so take it with a grain of salt… hypothetically speaking :)
- Otherwise, it’s best to limit or avoid maltodextrin in everyday foods.
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Conclusion
Our food system has made it incredibly difficult to eat clean — even when we’re trying our best. Ingredients like sucralose, fructose, and maltodextrin often hide inside products marketed as “healthy,” leaving us to navigate confusing labels and misleading health claims.
But awareness is powerful. By reading ingredient lists, choosing whole, minimally processed foods, and holding companies accountable for what they put in their products, we can take back control of our health — one choice at a time.
We deserve better from the brands that promise to support our wellness, and the first step toward change is knowing what we’re really putting into our bodies.
If anyone has recommendations for protein supplement alternatives that do not have added sugar or artificial sweeteners, please drop them in the comments 👇🏼
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Sources
- Harvard T.H. Chan School of Public Health – The Nutrition Source: Sugar and Health
- UCSF SugarScience – Hidden in Plain Sight
- UNC Global Food Research Program – You’d Be Surprised at How Many Foods Contain Added Sugar
- Utah State University Extension – Added Sugars: What You Need to Know
- Frontiers in Nutrition (2024) – Review: Sucralose and Gut Microbiota
- ScienceDirect – Human Crossover Study: Sucralose and Gut Microbiome
- Emergen-C Super Orange Nutrition Facts (official product site)
- ScienceDirect – Fructose and Nonalcoholic Fatty Liver Disease
- Nestlé Nutrition Institute – Study: Fructose Syrup Disrupts Gut Microbiome
- National Institutes of Health – Leptin and Fructose Satiety Response
- American Journal of Clinical Nutrition – Glycemic Index of Carbohydrates
- Harvard Health Publishing – Glycemic Index and Diabetes
- MDPI – Maltodextrin and Gut Microbiota
- Frontiers in Immunology – Maltodextrin and Intestinal Inflammation
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