Artificial sweeteners

New studies have revealed a rather grim outlook for individuals who enjoy consuming sugar, as it has been associated with obesity, diabetes, and heart disease. This may lead some to consider transitioning to artificial sweeteners or the wide array of high-intensity sweeteners currently on the market.

Upon initial observation, it appears that this approach would allow you to enjoy the benefits of sugar's sweetness while consuming fewer calories. However, researchers have diligently examined the possible consequences of replacing sugar with alternatives such as Sweet 'n Low or Splenda, leading to a heated discussion regarding the effects of these sweeteners. Nevertheless, it is evident that these substitutes will not rectify all the damages caused by sugar.

Numerous extensive epidemiological studies conducted on humans, some of which involved nearly half a million participants, have effectively dispelled concerns raised in the 1970s regarding the potential carcinogenic effects of artificial sweeteners such as saccharin. However, over the past few decades, studies have begun to indicate that these high-intensity sweeteners, along with others, may still have adverse impacts on the body.

One of the most compelling pieces of evidence against these sweeteners revolves around their supposed role in aiding weight loss. They are commonly utilized in products like diet sodas or low-calorie snacks as they can provide the same level of sweetness as sugar but with significantly fewer calories.

Certain sweeteners, like the steviol glycosides found in the natural sweetener Stevia, are not metabolized in the same manner as sugars, resulting in zero calorie content. Moreover, even those sweeteners that do possess calories are tens to thousands of times sweeter than sugar, enabling them to be used as low-calorie substitutes for our preferred indulgences. However, a comprehensive meta-analysis of randomized controlled trials, considered the gold standard in health research, conducted in 2014 revealed that substituting artificial sweeteners for sugar only led to an average weight loss of 0.8 kg. Furthermore, individual outcomes in various studies range from substantial weight loss to weight gain.

The absence of a distinct advantage in weight loss could be attributed to the impact of sweetness on mammal brains. Typically, a sweet flavor indicates that the body is consuming a significant amount of calories, which is essential for our survival. Therefore, certain scientists speculate that experiencing sweetness without receiving an energy boost confuses the brain regions responsible for controlling hunger and satiety. This confusion may result in a lack of awareness regarding when to cease eating, ultimately leading to increased overall food consumption. Although this phenomenon has not been definitively proven in humans, research conducted on animals indicates its potential occurrence.

In a particular study, rats that were given sugary food consumed significantly less sweet yogurt when it was offered to them compared to rats that were only fed saccharin-sweetened food beforehand. Additionally, there may be other factors contributing to the lack of weight loss when reducing sweet calories. Previously, it was believed that high-intensity sweeteners simply passed through our digestive system without being digested, unlike sugars. However, recent studies conducted on rodent models have indicated that these sweeteners can actually impact the bacteria in our intestines, which play a crucial role in food processing. For instance, a research paper published in Nature in 2014 discovered that mice fed saccharin experienced alterations in their gut microbiome and exhibited symptoms of prediabetes.

Subsequently, scientists transferred the gut bacteria from these mice to germ-free mice, which are born through Caesarean section and raised in completely sterile conditions. Remarkably, these mice also developed symptoms of prediabetes, providing strong evidence that the changes in gut microbes induced by sweeteners were responsible.

Studies on humans have not been conducted, and it is important to emphasize that rats are not equivalent to humans. This distinction is a key aspect of research on sweeteners. Due to ethical considerations, most human studies are observational, making it challenging to establish causation. The conflicting results from animal studies have led to a divide within the scientific community. One group believes that sweeteners have harmful effects based on animal studies, which are supported by observational studies in humans. For instance, a study in 2017 involving over 64,000 women revealed that heavy consumers of artificial sweeteners had a 21% higher risk of developing type 2 diabetes. On the other hand, some researchers argue that rodent studies are not representative of human consumption patterns, suggesting that reverse causation may explain the findings in human studies. This concept implies that the observed correlation between sweetener consumption and diabetes may be influenced by individuals' awareness of their diabetes risk, rather than the sweeteners directly causing the disease.

In a study conducted in 2011, researchers found a clear association between sugary drinks and type 2 diabetes among over 40,000 men. However, after adjusting for variables such as initial weight, the link between diet drinks and diabetes disappeared. A similar study in 2017 focusing on women also utilized statistical analyses to account for BMI and other key risk factors for diabetes, revealing a persistent connection between sweeteners and diabetes. Despite efforts to control for various factors, some scientists, including those involved in the 2017 study, argue that statistical methods may not always fully eliminate the impact of other risk factors, a phenomenon referred to as residual confounding. For instance, it is plausible that the notable increase in diabetes risk associated with sweetened beverages in the 2017 study was influenced by participants who were obese at the outset of the research.

Due to the challenges associated with conducting nutritional research in humans, the ongoing scientific discussion regarding high-intensity sweeteners is unlikely to reach a conclusion in the near future. However, there is a consensus among experts that high-intensity sweeteners are not a cure-all solution. Therefore, if you are truly aiming to enhance your overall well-being, it may be beneficial to restrict both sugar and sweeteners in your diet.