Offering the taste of sweetness with zero calories, artificial sweeteners were meant to be the solution to weight gain and the other harms of excess sugar in our diets. But how healthy are they really?
Artificial sweeteners have always been surrounded by controversy, with claims of liver and bladder toxicity, cancer risk, birth defects, insulin resistance, strokes, heart disease, and even death. While these concerns have been examined, further research is needed to determine the long-term safety of artificial sweeteners. Some of the common ones are:
Saccharin: This was the earliest one discovered in 1879 by accident by a chemist in a lab. The story goes that he licked his hand during an experiment and tasted sweetness.
Acesulfame K: Almost 100 years later, another sweet compound accidentally discovered in the laboratory. In Europe, people sometimes refer to it as E950.
Aspartame: Stumbled upon in 1965 by a scientist who was, believe it or not, working on ulcer treatments. It hit the UK market in the 1980s, making everything 200 times sweeter.
Sucralose: Approved in the UK in the 1990s, this one’s 600 times sweeter than sugar.
Stevia: The most recent one, approved in the UK 2011, straight from the leaves of the Stevia plant. Sweet and natural – like the sugar equivalent of a green smoothie. Or is it?
Where do they hide?
Artificial sweeteners are stealthy and hide everywhere. Here are some products where they are commonly found:
Beverages: Diet sodas, energy drinks, and flavoured waters.
Snacks: Sugar-free biscuits, cereal bars, and sweets.
Dairy: Low-fat yogurts, sugar-free ice creams, and flavoured milks.
Baked Goods: Sugar-free cakes and muffins.
Condiments: Sugar-free jams and salad dressings.
Pharmaceuticals: Even your meds and vitamins have jumped on the sweet train.
How do these interact with our bodies and brains?
The human body and brain response to these sweeteners is very complex.
False security: We are good at fooling ourselves and might think that because we have opted for a diet coke, we can have a cake and so we may replace the saved calories through other sources, possibly offsetting weight loss or health benefits.
Sweetness and calories: Another trick they play according to research is that they might stop us from associating sweetness with calories. As a result, we may crave more and choose sweet food over nutritious food and gain weight.
Nutrient void: Also, you are getting the taste of nourishment without any at all. You can fool your tongue, but your brain is smarter and remains unsatisfied, prompting you to seek out something more substantial, like a doughnut.
Taste alteration: These sweeteners are far more powerful than sugar, potentially overstimulating your sugar receptors. This might make less sweet foods like fruits and savoury foods like vegetables less appealing. This risks avoidance of healthy more natural whole foods - which are more nutritious - in favour of artificially flavoured foods which lack nutritional value.
Addiction: And it might not be so easy to stop! Animal studies suggest that artificial sweeteners may be addictive. Rats preferred saccharin over cocaine in some experiments.
The health effects
The health effects of these are not straightforward.
Weight management: They’re supposed to help you shed pounds. But as above ironically, they can also trick your brain into wanting more food.
Diabetes: Originally, they were thought to be a good substitute for sugar for diabetics, but research has indicated positive associations between artificial sweetener intakes and increased risk of diabetes type 2. The reason is not yet known but theories include disturbance of glucose mechanism, insulin resistance, increased weight and interference with gut microbiome.
Gut health: They might mess with your gut bacteria. Research indicates artificial sweeteners can change your gut microbe composition, potentially leading to digestive issues and other health issues.
Severe headache: Glutamate, a by-product of aspartame, can trigger severe headache in sensitive individuals.
Cancer: There had been concerns of increased cancer risk but this has now been mostly debunked.
Cognitive effects: Aspartame can affect learning and memory, leading to attention deficits, slower information processing, and reduced executive functioning. These cognitive impairments negatively impact daily life and quality of life.
Health impacts during pregnancy: Many studies link the consumption of artificial sweeteners during pregnancy with weight gain in children. Also, a recent study conducted by researchers at the University of Texas Health Science Centre in San Antonio found that boys whose mothers consumed diet soda or a comparable amount of the artificial sweetener aspartame during pregnancy or breastfeeding were about three times more likely to be diagnosed with autism. However, it’s important to note that this correlation does not necessarily imply causation, and further research is needed to establish a definitive link between aspartame and autism.
How can we best avoid or minimise them?
Want to avoid these sweet substitutes? Here’s some suggestions on how to get these under control:
Read labels: Look out for aspartame, phenylalanine, sucralose, saccharin, acesulfame K, and stevia. They’re the usual suspects.
Choose whole foods: Fresh fruits, veggies, and whole grains. Sweeteners can’t hide in an apple.
Cook at home: Channel your inner chef and avoid the hidden sweet stuff.
Use (in moderation) natural sweeteners: Honey and maple syrup might be safer natural options, but remember, they still raise blood sugar levels. Another option is Palm sap sugar, which is minimally processed, sustainable, and retains dietary fibre, vitamins, and minerals. It has antioxidant properties and a lower glycaemic index than regular sugar. Although agave nectar might be a healthier alternative to regular sugar, as it is low in glucose with a smaller impact on immediate blood sugar levels, it is also high in fructose which, can put considerable strain on the liver. Many store-bought varieties are highly processed and may contain more high fructose corn syrup than other sweeteners, and to avoid pesticide residues, opt for certified organic agave products.
Teas and diluted fruit juices: Boring but effective. Herbal teas and natural juices are your friends. Add fruit or lemon juice to water to make the taste more interesting.
Snacks – go for nuts, nut butters, seeds or fruit instead of an ultra-processed snacks and protein bars.
Conclusion
Artificial sweeteners – they’re in our foods, drinks, and even our medicines. They promise sweetness without the calories, but they come with their own baggage. By staying informed and making mindful choices, you can manage your intake and keep your diet as sweet as you like – without the hidden surprises. Cheers to a sweet, balanced life!
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