The lowdown on artificial sweeteners

A Sweet Start

Artificial sweeteners like aspartame, saccharin, sucralose, and steviol glycosides (derived from the stevia plant) are commonly used to sweeten foods and beverages without the calories of sugar. They've been heavily adopted by people with diabetes and those wanting to lose weight. These sweeteners are hundreds of times sweeter than sugar, so you only need a tiny amount to achieve the same taste. Artificial sweeteners were first available as sugar substitutes for hot beverages and baking however, they’re now widely used in the production of diet products including soft drinks, yoghurts, snack bars and confectionery.

World Health Organisation recommends against sweeteners for weight loss

One of the primary reasons people turn to artificial sweeteners is to reduce their calorie intake. Some studies have shown that replacing sugar with artificial sweeteners can lead to weight loss in the short term, however more recent research highlights their lack of efficacy long-term, as well as potential adverse effects. ^1,2

Earlier this year (May 2023), the World Health Organization (WHO) recommended against the use of non-sugar sweeteners (artificial and naturally occurring non-nutritive sweeteners) to control body weight¹. Their review of the evidence revealed that the use of these sweeteners does not result in fat loss among both adults and children.

Additionally, the review's findings suggest potential adverse consequences associated with prolonged consumption, including an increased risk of developing type 2 diabetes and cardiovascular disease.

Artificial sweeteners and Diabetes

For people with diabetes, artificial sweeteners seem like a dream come true as they provide the sugary taste without spiking blood glucose levels like sugar does.² However, recent studies have raised concerns about how artificial sweeteners might affect glucose tolerance. The findings are mixed, leaving us with more questions than answers. If you have diabetes, it's essential to consult with a dietitian or your GP about the use of artificial sweeteners in your diet.

The Gut-Brain Connection

Even for those not actively monitoring their weight or blood glucose levels, it still may be worth considering your consumption. Emerging research suggests that artificial sweeteners may also influence your gut microbiome and, in turn, your brain^3,4. Some studies indicate that these sweeteners can alter the composition of gut bacteria, potentially affecting your metabolism and even your mood. While this area of research is fascinating, it's still in its infancy, and more studies are needed to confirm these findings.

A Balanced Approach

So, what's the verdict on artificial sweeteners? Like most things in life (including sugar), it comes down to moderation! They can be a useful tool for reducing calorie intake and managing blood sugar levels, especially for people with diabetes. However, evidence suggests that there may be several risks to long-term sweetener consumption that you might like to consider.

If you enjoy the occasional diet soft drink or sugar-free dessert, there's likely no harm in it. But relying on artificial sweeteners exclusively and consuming them in excess might not be the healthiest choice. Instead, aim to reduce the overall sweetness of your diet and aim to include a wide variety of fresh, whole foods.

If you have concerns about artificial sweeteners' impact on your health, it's always a good idea to consult with a dietitian for personalised guidance.

World Health Organisation 2023, ‘Use of non-sugar sweeteners: WHO guideline’, <https://www.who.int/publications/i/item/9789240073616>

Danasekaran, R 2023, ‘Decoding the artificial sweeteners and diabetes connection’, https://mrimsjournal.com/article.asp

Ruiz-Ojeda, F, Plaza-Diaz, J et al, 2019, ‘Effects of sweeteners on the gut microbiota: A review of experimental studies and clinical trials’, Advanced Nutrition, <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6363527/>

Le Roy, T. , Clement, K 2022, ‘Bittersweet: artificial sweeteners and the gut microbiome, Nature medicine, <https://www.nature.com/articles/s41591-022-02063-z>