Artificial sweeteners
Are they better than sugar?
Which is healthier – a diet soft drink with almost no
calories or a soft drink with 5 teaspoons of sugar? Seems obvious, but are
there hidden dangers in artificial sweeteners?
Are they useful for weight loss?
Artificial sweeteners are lab-made sugar substitutes that
are hundreds – or thousands! – of times sweeter than sugar and virtually
calorie-free. While they seem ideal for cutting calories, studies have shown
they can increase cravings for sweet foods, and we end up eating more food and
more calories overall. The World Health Organization advises against using
foods with artificial sweeteners (e.g. anything with “diet” on the label) for
weight loss.
Do they have any impact on our gut microbiome?
Research published in Cell found two concerning
effects from just two weeks of daily artificial sweetener use. First, it
altered the gut microbiome, changing the balance of gut bacteria. Second, and
more surprisingly, it impaired blood sugar control – even in healthy people –
mimicking patterns seen in prediabetes. We know that many people have a diet
soft drink each day, so this finding is very relevant and concerning for anyone
who regularly consumes diet foods, likely thinking they are a better alternative
to the sugar variety.
Do they cause cancer?
In June 2023, the IARC classified aspartame as “possibly
carcinogenic to humans,” based on limited evidence. However, the WHO’s food
safety panel found the link to cancer in humans unconvincing. While the risk is
debated, it is best to avoid aspartame, which appears on labels as “Aspartame”
or the additive number 951.
Are all sweeteners the same?
There are 3 broad groups of sweeteners.
Artificial sweeteners – best to avoid these
Includes: Aspartame number 951, Saccharin number 954,
Neotame number 961 and Sucralose number 955.
Nutritive sweeteners – often cause bloating and diarrhoea
Includes: Anything ending in “itol” e.g. mannitol, sorbitol,
erythritol
Natural sweeteners – considered the safest
Includes: Stevia, Monk fruit
