Artificial sweeteners are synthetic sweeteners used in the place of table sugar to sweeten foods and beverages. The most common artificial sweeteners in the US include aspartame (Nutra-Sweet & Equal), saccharin (Sweet’n Low), and sucralose (Splenda).
Stevia (Truvia & PureVia) may also be categorized as an artificial sweetener although it comes from an extract in the naturally occurring Stevia rebaudiana plant.
These sweeteners are an attractive alternative to sugar, as they contain no calories. Nonetheless, despite imparting sweetness without additional calories, artificial sweeteners are not a magic bullet for weight-loss.Read on to learn about the possible benefits and downsides of artificial sweeteners.
Possible Health Benefits of Artificial Sweeteners
Artificial sweeteners may be a good alternative to sugar for individuals with diabetes because artificial sweeteners, unlike sugar, generally do not raise blood sugar levels.
Additionally, they do not contain any calories. Therefore, they can be used in place of sugar without adding additional calories to foods or beverages. In relative moderation, this can be useful for weight control. However, certain research has suggested that sweeteners may in fact be associated with weight gain rather than weight loss.
Possible Health Concerns with Artificial Sweeteners
Artificial sweeteners have undergone thorough evaluation as to whether or not they are associated with cancer. Although a select few animal studies have suggested that certain sweeteners (namely saccharin and aspartame) are associated with cancer, the National Cancer Institute states that there is no clear evidence that the artificial sweeteners available commercially in the United States are associated with cancer risk in humans.1
A more tangible health concern is that they have been linked to weight gain rather than weight loss in certain studies.2 Specifically, diet soda has been linked more closely to obesity than regular soda. Although the reason for this phenomenon is not fully understood, research suggests that consumption of such sweeteners, precisely because they are sweet, leads to sugar cravings and sugar dependence.
The Conclusion
If you choose to use artificial sweeteners in place of regular sugar, as with all things, moderation is key. Excessive artificial sweetening may increase sugar cravings and ultimately sugar dependence. Additionally, just because a product is sugar-free does not mean that calorie-free or even that it is healthier than similar “full-sugar” products. Lastly, artificial sweeteners are generally found in processed foods, foods with little nutritional value. Consider replacing these foods with fruits and vegetables and avoid simple, refined and artificial sugars altogether.
External Resources: MedLinePlus: Sweeteners
