Artificial Sweeteners- Measuring up to the Hype?
By: Meredith Andrews, Nutrition & Exercise Intern; Morgan Davis, RD, LDN
Within the last couple decades, artificial sweeteners (AS) have exploded in popularity- they are being used by people with diabetes, those trying to lose weight and even folks simply looking to cut back on added calories and sugar. Although the concept seems straightforward- cut back on sugar and calories and you lose weight, the psychological and physiological implications may differ. The use of AS have been touted for weight loss, when people replace their sugar-containing foods and beverages with these calorie free alternatives. For some folks, this is an easy way to shave extra calories off the day. However, some studies have indicated that the weight loss benefits may not be so clear. Many prospective negative effects have now surfaced, leaving consumers confused about the choice between sugar and artificial sweetener.
The research surrounding the debate of whether to opt for sugar or artificial sweetener is inconclusive. However, here are a few highlights to consider:
Weight Loss
The popularity of artificial sweeteners (AS) is primarily due to the fact that they act as substitute for high-calorie, sugar-containing foods. While this seems like a no-brainer for weight loss, there are some psychological changes that need to be considered.
When you are about to consume a sweetened beverage or food, your body prepares itself for the oncoming load of calories and sugar. But when the food is consumed and there is no rise in blood glucose, insulin levels, or dopamine reward, the body begins to think this is a normal response. Because your body is complex and incredibly smart, it begins to adapt to this new concept.
Therefore, when you consume real sugar, your body will produce a blunted effect since it has been trained to respond that way. For example, when you continuously drink diet sodas, eating a decadent piece of cake does not seem quite as delicious as it does if you were to limit artificially sweetened foods and drinks. There is also the consider
ation that when not receiving the caloric fulfillment after ingesting artificial sweetener, on
e may have more persistent cravings for sweet foods and beverages. Artificial sweeteners may also help you justify that ice cream or cake after dinner- you know, since you cut calories with that diet soda earlier in the day.
Cancer Risk
Saccharine started receiving negative press in the 70’s when it was briefly banned by the USDA- research illustrated a link between saccharin intake and certain types of cancers in animal studies. By the 90’s, it was determined that saccharin was only linked to bladder cancer in male rats and no correlation was shown in humans. It is still recommend that pregnant women avoid saccharin.
Diabetes
For those with diabetes, diet beverages offer a tool for avoiding sugar. Vast research studies have explored different AS and the possible trigger for insulin release. However, once again, evidenced is mixed as to whether artificial sweeteners such as saccharin or aspartame, cause insulin release.
Dental Health
Artificial sweeteners do not increase the risk of dental cavities like sugar-sweetened beverages do. However, the acid in diet soda can lead to weakened tooth enamel.
GI Side Effects
Certain artificial sweeteners and sugar alcohols (provide less calories per gram than sugar) can cause other side effects in some individuals. Side effects may include headaches, cramps or laxative effects. However, these will be experienced differently per the individual, if experienced at all.
Bottom Line
As was stated previously, the evidence weighing the pros and cons of artificial sweeteners is inconclusive. On one hand, excess sugar has strongly been linked to increased risk of chronic diseases such as diabetes, heart disease and alzheimer’s. On the other hand, research supporting the use of artificial sweeteners is anything but straightforward.
The FDA consider sugar substitutes as GRAS (generally recognized as safe) substances. However, as with anything else, sugar substitute should be used only in moderation, if they are used at all. Instead of substituting sugar with artificially sweetened items, try cutting back on sweetened foods and beverages in general. Choose plain water, unsweetened tea with a squeeze of lemon, sparkling water infused with fresh fruit and herbs. To satisfy the desire for a sweet dessert, end your meal with a square of 70% cacao dark chocolate, fresh fruit topped with a dollop whipped cream, or a 100% real fruit popsicle.
For more information:
http://www.mayoclinic.com/health/artificial-sweeteners/MY00073
http://www.webmd.com/food-recipes/news/20130710/could-artificial-sweeteners-cause-weight-gain
http://www.eatright.org/kids/article.aspx?id=6442463177
