Although they are advertised as being better for your body than sugar, artificial sweeteners may be not be as harmless as they seem.
Ever since saccharin, the first artificial sweetener, was created in 1879, scientists have been keeping an eye on the possible side effects of sugar substitutes. While they don’t have any calories and don’t contribute to tooth decay the way sugar does, the latest studies show that they are far from being the magic bullets the diet soda industry would like consumers to believe.
Saccharin, acesulfame, aspartame, neotame, and sucralose are the five main types of artificial sweeteners that have been approved by the FDA.
Here are a few essential facts to keep in mind next time you think about adding some sugar substitute to your tea, coffee or drink diet soda.
They may alter your gut microbiome
A controlled trial conducted by Weizmann Institute of Science researchers, suggests that contrary to previous belief, such sweeteners are not inert: They do have an effect on the human body. In fact, some can alter human consumers’ microbiomes – the trillions of microbes that live in our gut – in a way that can change a person’s blood sugar levels. And the effects these sweeteners produce vary greatly among different people.
The researchers found that two weeks of consuming all four sweeteners altered the composition and function of the microbiome and of the small molecules the gut microbes secrete into people’s blood – each sweetener in its own way. They also found that two of the sweeteners, saccharin and sucralose, significantly altered glucose tolerance – that is, proper glucose metabolism – in the recipients. Such alterations, in turn, may contribute to metabolic disease. In contrast, no changes in either the microbiome or glucose tolerance were found in the two control groups.
They may not help with weight control
One of the most appealing aspects of artificial sweeteners is that they have almost no calories. A gram of sugar has 4 calories, a teaspoon is about 16 calories and a 12-ounce can of sweetened soda has about 150 calories. So, if you are trying to avoid gaining weight, using artificial sweeteners may seem like a reasonable option. However, some research has shown that artificial sweeteners may be associated with increased weight. According to a study that followed thousands of San Antonio residents for a decade, those who drank more than 21 servings of diet drinks a week were at twice the risk of becoming overweight or obese. The more diet soda they consumed, the greater the risk became.
They may lead to temptation to eat more
Nutritionists warn about the possibility that consuming these artificial sweeteners regularly may offset weight loss or health benefits. There is a good chance that those who use artificial sweeteners may indulge in more fatty food because they’re drinking diet soda. There is the offset factor of consuming something that is calorie free therefore you can consume something less healthy.
They may overstimulate your sugar receptors
Some studies have shown that sugar substitutes may actually alter the way we taste food as they are more powerful than table sugar and high-fructose syrup. A small amount of these non-nutritive sweeteners produces a very sweet taste compared to sugar. This overstimulation of sugar receptors can then limit our tolerance for more complex tastes. As a result, frequent sweetener users may build up resistance to less intensely sweet food such as fruits and non-sweet, nutritious food such as vegetables.
They may be highly addictive
Giving up diet sodas and artificial sweeteners may not be as easy as you think. Some studies in animals have suggested that these additives may be highly addictive. A majority of rats that were exposed to cocaine and were given the option to pick between cocaine and oral saccharine, and a majority picked saccharine in this study.
The healthiest choice is to give up diet sodas and artificial sweeteners altogether.