Trying to cut back on sugar by reaching for a diet soda or a “sugar-free” snack? Think again. Researchers have found that artificial sweeteners might not be the healthy swap we once believed. In fact, they could be doing more harm than good.

Earlier this year, the World Health Organization warned against relying on sugar substitutes like stevia or monk fruit for weight loss. Long-term use of these no-calorie sweeteners has been linked to weight gain, heart issues, and even disruptions in gut health. Some studies have even suggested a connection to serious conditions like cancer and dementia.

But don’t worry—there are ways to break free from artificial sweeteners without feeling like you’re missing out. Here are five expert-backed tips to help you reduce or eliminate them from your diet:

1. Retrain Your Taste Buds
Over time, our taste buds get used to super-sweet flavors. Experts suggest gradually reducing your sugar and sweetener intake to reset your palate. Start by cutting back on hidden sugars in foods like salad dressings, bread, and sauces.

2. Become a Label Detective
Artificial sweeteners can hide in unexpected places, even in products labeled “healthy” or “low-calorie.” Check ingredient lists for terms like aspartame, sucralose, or sugar alcohols (like xylitol and erythritol). The more you know, the easier it is to avoid them.

3. Opt for Natural Alternatives
When cravings hit, reach for fresh fruit or naturally sweetened options like honey or maple syrup. Adding fiber and protein to your meals can also help curb sugar cravings by keeping you fuller longer.

4. Be Wary of “Healthy” Claims
Just because a product is marketed as “keto-friendly” or “low-carb” doesn’t mean it’s free of artificial sweeteners. Always double-check the ingredients to ensure you’re making a truly healthy choice.

5. Prioritize Sleep
Believe it or not, poor sleep can increase your cravings for sweet, fatty foods. Aim for consistent, quality rest to help keep those sugar urges in check.

By making small, thoughtful changes, you can reduce your reliance on artificial sweeteners and feel better about your diet. It’s all about finding balance and enjoying the natural sweetness of life!