Nowadays, products with labels like “sugar-free”, “diet”, and “low-calorie” are becoming increasingly popular in the market. Artificial sweeteners are often used instead of sugar in these products. These include options like aspartame, saccharin, sucralose, acesulfame-K and stevia. They claim that they provide sweetness without increasing calories, which helps in reducing weight and controlling diabetes.
But in the last few years, many researchers and health experts have raised questions about the long-term harms of these sweeteners. Especially the concern has increased whether in the name of less calories, we are putting our health in some other big danger.
What are artificial sweeteners?
According to Dr. Sameer (MBBS, Kolkata), artificial sweeteners are chemical or naturally modified substances that are many times sweeter than sugar. For example, aspartame is approximately 200 times sweeter than sugar, while sucralose is approximately 600 times sweeter.
They are used in diet soda, sugar-free gum, low-calorie desserts, and many processed foods. Their main objective is to reduce calories and maintain taste.
Do they really help in weight loss?
It has long been believed that artificial sweeteners can help in weight loss because they do not contain calories. However, many researches indicate the opposite. A joint report by the American Heart Association and the American Diabetes Association states that artificial sweeteners have limited effect on weight loss.
What is the loss?
- Hormones and stomach upset
In some studies, it was found that their excessive use can affect the hormones that control appetite in the body, causing people to eat more. The most important research in recent years has been on the fact that artificial sweeteners can affect our gut microbiome, i.e. the good bacteria present in the intestines.
A study published in the journal Nature found that some sweeteners such as saccharin and sucralose can upset the balance of intestinal bacteria. This can affect digestion, metabolism and immune system. An imbalance of gut bacteria is linked to many problems, such as inflammation, obesity and insulin resistance.
- What precautions do diabetic patients need?
Artificial sweeteners are considered safe for diabetic patients because they do not directly increase blood sugar. But some research has revealed that they can affect the glucose processing of the body. Some studies have shown that people who regularly consume diet soda or artificial sweeteners may have a higher risk of type 2 diabetes. However, this relationship has not been completely proven as cause and effect.
- Can it cause heart problems?
Some large-scale observational studies have found that high consumption of artificial sweeteners may be associated with an increased risk of heart disease. A large study conducted in France found that people who regularly consume large amounts of artificial sweeteners may have a slightly higher risk of cardiovascular problems. However, researchers also said that this does not prove direct causation, but does show a possible relationship.
- Effect on hunger and brain?
Our brain associates sweet taste with energy. When we taste sweet, but the body does not get calories, this “mismatch” can affect the body’s appetite control system. Some neurological studies have found that artificial sweeteners can affect dopamine responses, which can increase sweet cravings. The result is that the person feels the desire to eat more sweets.
Are all sweeteners the same?
No, not all artificial sweeteners are the same. For example, stevia is a sweetener derived from a natural source and is considered relatively safe. There has been more research and controversy on synthetic sweeteners like aspartame and saccharin.
The World Health Organization (WHO) has recently issued a warning regarding the long-term use of non-sugar sweeteners and said that they should not be used as the primary option for weight control.
What does the WHO report say?
In 2023, WHO issued a guideline stating that long-term use of non-sugar sweeteners is not effective in controlling body weight and may be linked to type-2 diabetes, heart disease and other metabolic problems. However, WHO also clarified that this does not apply equally to all sweeteners and more research is needed.
Should we abandon them completely?
This question is very important. Experts believe that limited use of artificial sweeteners may be safe for most people, but it is wrong to view them as a “health food” or “weight loss solution”.
What are their options?
The best approach is to adopt a natural balance – such as gradually reducing sugar intake and using natural sweeteners like fruits, honey (in limited quantities).
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