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Xylitol and Heart Health

Is “Sugar-Free” Always Better for Your Heart?

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By Nicolas Chronos, MD, FACC, FESC
Lake Country Medical Group & Lake Country Medical Concierge

When you are trying to eat healthier, choosing something labeled “sugar-free” can feel like an easy win. Less sugar should be better for you, right?

The answer depends on what is taking its place.

New research on a sweetener called xylitol raises questions about its possible effects on the heart. It also brings us back to something I strongly believe in: building our meals around the Mediterranean diet.

What Is Xylitol?

Xylitol is a sugar substitute found in some sugar-free gums, candies, baked goods, and toothpaste. It belongs to a group of sweeteners called sugar alcohols.

Our bodies make small amounts of xylitol naturally, and tiny amounts are present in some fruits and vegetables. Much larger amounts can be added to sweetened products. NIH overview

What Did the Study Find?

Research presented at the European Society of Cardiology’s 2026 Congress looked at more than 17,000 people in two long-term studies.

People with the highest xylitol levels in their blood had a higher risk of heart attack, stroke, or death than those with the lowest levels:

  • In the Canadian study, the risk was 57% higher over six years.
  • In the UK study, the risk was 18% higher over 30 years.

These are relative increases compared with the lower-level groups. They do not mean that 57% of people who use xylitol will have a heart attack. Researchers measured xylitol in the blood, rather than how much people ate. ESC research summary

The study does not prove that eating xylitol caused these problems. Other factors could help explain the connection, including how the body makes and processes xylitol.

Still, the findings deserve attention.

Earlier research published in 2024 also raised concerns. In laboratory experiments and a small study of volunteers, xylitol made the blood cells responsible for clotting more responsive. This offers one possible explanation for the link, although more research is needed. 2024 study

What Should You Do With This Information?

My advice is to take a closer look at the foods you eat regularly. A “sugar-free” label tells you about sugar content. It does not tell you everything about a product’s effect on your health.

Read the ingredient list. If several of your everyday foods contain xylitol, bring that up at your next appointment, especially if you have diabetes or heart disease. We can discuss those choices in the context of your overall health.

And if you noticed toothpaste on the list, there is no need to assume your dental routine is harming your heart. These studies do not establish that brushing with xylitol-containing toothpaste causes cardiovascular problems. The researchers specifically said the earlier findings were not a reason to throw away your toothpaste. NIH explanation

Why I Recommend the Mediterranean Diet

I am a strong advocate of the Mediterranean diet because it gives patients a practical, enjoyable way to eat for better heart health.

It emphasizes vegetables, fruits, beans, whole grains, nuts, olive oil, and fish, while limiting processed meats, sweets, and highly processed foods. Research supports this style of eating for reducing cardiovascular risk. American Heart Association

In everyday life, that can look like:

  • Oatmeal with berries and walnuts for breakfast.
  • A salad with chickpeas, vegetables, and an olive oil dressing for lunch.
  • Grilled fish, roasted vegetables, and brown rice for dinner.
  • Fresh fruit or a small handful of unsalted nuts for a snack.

There is plenty of room for flavor, variety, and meals you enjoy. You can start with one meal and build from there.

The goal is to make nourishing foods a regular part of your day. Simply replacing sugar substitutes with more sugar would not move us toward that goal.

Let’s Make Healthy Eating Less Complicated

Health headlines can leave you wondering what you are supposed to eat. My role is to help you understand the research and turn it into choices that work in your daily life.

For now, I encourage you to look beyond the label and focus on your overall eating pattern. A Mediterranean approach offers a well-supported place to start.

At Lake Country Medical Group and Lake Country Medical Concierge, we are here to partner with you in caring for your health. When a headline leaves you worried or unsure, bring it up at your next appointment. We can talk through what the research means for you and help you feel more confident about your choices.

To schedule an appointment, call Lake Country Medical Group at 706-485-4004 or to learn more about Lake Country Medical Concierge call us at 706-309-4965.

Can Plant-Based Eating Lower Your Cancer Risk?

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By Dr. Nicolas Chronos

When it comes to lowering your risk for cancer, what you put on your plate may play a bigger role than you think. A growing body of research suggests that vegetarian and plant-forward diets are linked to a meaningful reduction in cancer risk, and the benefits extend beyond cancer prevention.

Of course, eating more plants and cutting back on meat is not always easy. Between college football tailgates, holiday parties, and busy weeknights when takeout feels like the only option, making healthier choices can be a challenge. The good news is that even small, simple changes add up.

Lower Overall Risk

Studies show that people who follow vegetarian diets have about a 12% lower risk of developing any type of cancer compared with non-vegetarians. That does not mean you have to go fully vegetarian. It means leaning more toward plant-based meals whenever you can make a difference.

Certain Cancers See Stronger Protection

Some cancers seem especially impacted by diet. For example:

  • Colorectal cancer – 21% lower risk
  • Stomach cancer – 45% lower risk
  • Lymphomas/lymphoproliferative cancers – 25% lower risk

This research highlights how even small choices, such as opting for a grilled vegetable wrap rather than a hot dog at a game, can contribute to long-term health.

Not All Vegetarian Diets Are the Same

Different types of plant-based eating patterns show varying benefits:

  • Vegans: 24% lower risk of all cancers
  • Lacto-ovo vegetarians (include dairy and eggs): 9% lower
  • Pesco-vegetarians (include fish): 11% lower

The more plant-forward your diet, the greater the protective effect. But do not stress. You do not have to be perfect to see benefits.

The Gut Connection

Your gut microbiome, the trillions of bacteria that live in your digestive system, may be part of the reason plant-based diets protect against cancer. People who eat more plant foods tend to have more beneficial gut bacteria, while diets high in meat are linked to bacteria associated with colon cancer. Adding beans to your chili or swapping in whole grains for white bread are easy ways to start supporting your gut health.

Age Can Make a Difference

Interestingly, the impact of diet can vary depending on age:

  • Younger vegans had a lower risk of breast and prostate cancers
  • Older vegans saw reduced risk for lymphomas

Why Red and Processed Meats Matter

The evidence remains strong that processed meats (like bacon, sausage, and deli meat) and red meats raise the risk of stomach and colorectal cancers. While a burger at a cookout now and then is not the end of the world, making plant-based swaps most of the time can really pay off for your long-term health.

Diet Is Just One Piece of the Puzzle

While eating more plants is a great step toward prevention, cancer risk is also shaped by other lifestyle choices. Additional strategies include:

  • Staying physically active (even a brisk walk during halftime counts)
  • Maintaining a healthy weight
  • Avoiding smoking and limiting alcohol
  • Protecting skin from UV exposure
  • Keeping up with screenings and recommended vaccinations

Beyond Cancer: Whole-Body Benefits

Plant-based diets do not just lower cancer risk. They are also linked to better heart health, longer life expectancy, and overall wellness.

Easy Plant-Based Swaps to Try

Getting started does not have to be complicated. Here are a few simple swaps you can make today:

  • Trade burgers for black bean or turkey burgers
  • Replace half the meat in chili or tacos with beans or lentils
  • Choose grilled fish or chicken instead of red meat
  • Make half your plate vegetables at dinner
  • Snack on nuts, fruit, or hummus with veggies instead of chips

The Takeaway

You do not have to give up meat completely to benefit. The key is to eat more whole grains, fruits, vegetables, and beans while cutting back on red and processed meats. Whether it is choosing the veggie side dish at a tailgate, grilling fish instead of steak, or adding an extra serving of vegetables to dinner, every little change helps.

If you would like guidance on nutrition or ways to reduce your personal risk, our team is here to support your health journey.

📞 Lake Country Medical Group: 706-485-4004
🌐 www.lakecountrymedicalgroup.com