Artificial sweeteners have recently been under the scrutinizing microscope of health experts due to rising concerns about their long-term effectiveness for weight loss and other potential health risks. Despite the popular opinion of artificial sweeteners being a beneficial sugar substitute for calorie-conscious individuals, new light has been shed on their possible detrimental health effects by recent studies. The World Health Organization (WHO) recently released recommendations against the use of these sugar substitutes for weight control and the prevention of lifestyle diseases.
A Deeper Look Into Artificial Sweeteners
Artificial sweeteners, which are chemically synthesized sugar substitutes, serve as alternatives to natural sugars. They provide sweetness without the high-calorie content associated with regular sugar. Commonly found in diet sodas, sugar-free desserts, and low-calorie snacks, examples of artificial sweeteners include saccharin, aspartame, acesulfame potassium (Ace-K), sucralose, neotame, and advantame.
These sweeteners have been traditionally lauded for their benefits in weight management, diabetes control, tooth decay prevention, and as safe options for patients suffering from phenylketonuria (PKU), a genetic disorder. Respected for their low or zero-calorie content, nominal impact on blood sugar levels, non-fermentable nature, and the absence of phenylalanine, they have secured a firm position in the dietary patterns of many health-conscious individuals.
The Dark Side of Artificial Sweeteners
Despite the highlighted benefits, the controversial health effects of artificial sweeteners cannot be ignored. Some studies suggest a potential risk of metabolic disorders and disrupted gut microbiota due to these sweeteners, although the scientific evidence remains inconclusive.
In addition to metabolic disturbances, some people may experience digestive discomfort, such as bloating, gas, or diarrhea, after consuming products containing artificial sweeteners.
The WHO Report on Artificial Sweeteners
The WHO report presents a departure from the widely accepted benefits of artificial sweeteners. Strongly advising against using artificial sweeteners for weight control or reducing the risk of non-communicable diseases, the report highlights a potential connection between artificial sweeteners and bladder cancer, along with preterm birth in pregnant women.
Despite short-term weight loss and reduced body mass index (BMI) due to the use of artificial sweeteners, the long-term consumption has been closely linked to weight gain. Moreover, higher intake of artificial sweeteners, particularly in beverages and foods, is associated with an increased risk of type-2 diabetes, cardiovascular disease (including stroke and hypertension), and preterm births.
WHO’s Recommendations on Sugar Intake
The WHO recommends other methods to reduce the intake of free sugars instead of solely relying on non-sugar sweeteners. Such methods include consuming naturally occurring sugars from fruits or choosing unsweetened food and beverages.
A Closer Look at Diet Colas
Marketed as zero-calorie alternatives to regular colas, diet colas use artificial sweeteners to uphold their zero-calorie claim. However, the intense sweetness of these sweeteners can distort taste perception, making other sweet foods seem less palatable, potentially leading to cravings for more sugary foods. Special attention is given to a particular artificial sweetener, erythritol, due to its potential health risks.
While artificial sweeteners seemed like the perfect solution to sugar-related health issues, their long-term effects beg for further investigation and research. The discussions on their pros and cons continue, but it is crucial to be aware of both sides of the story before including them in your diet.
