Artificial sweeteners have been household names for decades, but the debate surrounding their safety hasn't stopped. The controversy has a lot to do with the effects of sweeteners on the body. Science suggests that the fake sweet stuff can have complex effects on everything from the body's long-term blood sugar control to the composition of the gut microbiome.
What are artificial sweeteners?
Before diving into the effects they have on our health, it is important to know what they are and how they are made. Scientists refer to these ingredients as "low calorie sweeteners."
Artificial sweeteners are laboratory-made additives that are either very low in calories (such as 4 calories per packet) or "non-nutritive," meaning they contain no full calories.
All of them require some type of manipulation and chemical processing. For example, sucralose is a chlorinated derivative of real sugar that largely passes through the gastrointestinal tract without being absorbed. The result is an ultra-sweet substance that can taste up to 600 times sweeter than regular sugar (sucrose).
Aspartame is a low-calorie sweetener made from amino acids; it tastes about 200 times sweeter than sugar.
Sweeteners are meant to satisfy our sweet tooth without spiking blood sugar or serving up a lot of calories since our bodies don't fully absorb them.
All high-intensity sweeteners currently approved for use have been considered safe for consumption . However, research sometimes suggests otherwise.
Effects of artificial sweeteners on the body
Your gut can lose control
By now, we are aware that our gut microbiome is very important: the trillions of bacteria that reside in our intestines affect everything from our immune function to our mood. But sweeteners can alter the composition of our microbiome, which could cause some of the bad gut bacteria to proliferate.
In humans, research is still lacking on the effects of artificial sweeteners on gut health. A study conducted in October 2019 and published in The British Journal of Nutrition reported that high doses of sucralose had no effect on the composition of people's gut flora. Of course, the study only lasted a week.
For now, the evidence for adverse effects on the human gut "is not strong." Of course, the lack of data does not mean that additives are good for the gut.
It is not clear if it will increase the risk of getting cancer
The connection between the consumption of artificial sweeteners and the risk of cancer has been a concern since the 1970s, when a major study published in the journal Environmental Health Perspectives reported that saccharin was associated with a higher incidence of bladder cancer in laboratory rats and mice.
Those findings prompted warning labels to be placed on any product containing artificial sweetener. Since then, several studies have reported that the sweetener does not cause cancer in humans. So saccharin should no longer be considered a potential carcinogen.
Since the research has been done primarily in animal or in vitro studies, there is no clear relationship between artificial sweeteners and cancer risk at this time. Although it has been suggested that the plausible mechanisms are not the same for humans as they are for rats, that does not mean that they do not exist with absolute certainty either.
They probably won't make you gain weight
In theory, artificial sweeteners should promote weight loss compared to the real deal. After all, table sugar offers 4 calories per gram, while artificial alternatives offer zero. But science suggests it may not be that simple.
A 2015 study published in the Journal of the American Geriatrics Society found a dose-dependent relationship between diet soda consumption and waist circumference in older adults. Specifically, those who drank more artificially sweetened sodas were associated with greater weight and abdominal circumference. It's worth noting that excess abdominal fat, also called visceral adiposity , is known to increase the risk of heart disease and type 2 diabetes.
There are several possible mechanisms by which artificial sweeteners may promote weight gain. For example, animal studies have shown that the sweetener acesulfame potassium can reduce levels of the appetite-suppressing hormone leptin.
It could also be that there is compensatory eating along with the inclusion of sweeteners, which means a false sense of freedom with other foods because you are saving on another. Furthermore, foods to which sweeteners are added or foods that are enjoyed with them may be sources of calories from fat, protein, and carbohydrates that may exceed daily needs. For example, consider having a diet soda along with a sandwich of meatballs and fries.
All of that said, sweeteners probably won't cause weight gain on their own. And if included in a nutritious diet along with a consistent exercise regimen, they can be a useful weight loss tool.
Just don't take them regularly. They can contribute to weight loss in a small part because of the few calories you can 'save', but they are not something that is regularly recommended.
Can trigger more cravings
Because sweeteners are significantly sweeter than natural sugars, they have the power to desensitize our taste buds to sweet flavors over time. As a result, many people who regularly consume artificial sweeteners may find naturally sweet foods like fruit and honey less appealing and may develop a greater desire for sweet-tasting foods.
Can alter blood sugar level
Artificial sweeteners are often recommended for people looking to control their blood sugar levels. However, despite being sugar-free, some studies suggest that additives may still negatively affect glycemic control.
A study published in the American Journal of Clinical Nutrition shows that sweeteners like sucralose activate sweet taste receptors, triggering insulin release, just like regular sugar. In fact, people with type 2 diabetes who consumed artificial sweeteners were found to have higher levels of insulin resistance compared to those who did not.
This is important because insulin resistance can lead to elevated blood sugar levels, which can contribute to a number of health problems, including type 2 diabetes and increased risk of cardiovascular disease, kidney damage, eye damage, and increased risk of infection. Additionally, elevated blood sugar can also hinder weight loss, cause low energy, and promote cravings for sweets and carbohydrates.