The World Health Organisation (WHO) recently published recommendations that forbid using artificial sweeteners as a weight-loss aid as it may increase the risk of type 2 diabetes, cardiovascular diseases, and overall mortality in addition to failing to help with weight control and body fat reduction.
Artificial sweeteners have taken the role of sugar or fructose in many food products, such as zero-calorie drinks, chewing gum, snacks, and low-calorie cakes and pastries, making them widely utilised in a variety of cuisines.
The WHO examined 283 studies, including observational studies and randomized controlled trials. The use of artificial sweeteners had a “small” influence on weight reduction and calorie consumption when compared to sugar, according to the results of randomized trials, but it had no effect on diabetes-related indicators like blood sugar and insulin.
Observational studies also discovered that artificial sweeteners had negligible effects on weight and fat tissue and had no bearing on calorie intake. When ingesting artificial sweeteners instead of ordinary sugar, some studies have found a marginally higher risk of type 2 diabetes, hypertension, stroke, heart disease, bladder cancer, and overall mortality. These results point to possible negative health implications of prolonged artificial sweetener consumption.
Even natural sweeteners come with potential health hazards. According to Francesco Branca, Director of the WHO’s Department of Nutrition and Food Safety, using non-caloric sweeteners in place of sugar does not aid in long-term weight management. Although it might, short-term weight loss is not sustained.
WHO established dietary recommendations in 2015 with restrictions on sugar consumption, advising adults and children to get less than 10% of their daily calories from sugar. For a person who consumes 2000 calories a day, the maximum amount of sugar that is advised is 50 grams, and 5% or less is much better. Due to people’s desire to consume less sugar, there has been an upsurge in the market for artificial sweeteners.
Aspartame, saccharin, sucralose, and acesulfame potassium are examples of artificial synthetic sweeteners, and stevia, monk fruit, erythritol, and xylitol are examples of artificial natural sweeteners.
Natural sweeteners were once thought to be safer than those made synthetically. The risk of cardiovascular issues including myocardial infarction and stroke, however, was found to be doubled by a recent study that was published in the journal Nature Medicine.
The WHO research also says that once a sweetener enters the body, its physiological mechanisms are all the same. A study by the Cleveland Clinic in the United States found an association between stevia and monk fruit with increased risks of blood clotting, stroke, heart attack, and premature death, similar to erythritol, despite the fact that these natural sweeteners are relatively new and have little research on them.
In response to the WHO’s announcement, several opinions have been expressed. Low-calorie and zero-calorie sweeteners, according to Calorie Control Council Chairman Robert Rankin, are crucial tools for managing weight and lowering the risk of non-communicable diseases.
Although the cause-and-effect relationship between artificial sweeteners and diseases is not entirely clear, Lin Li-cen, a nutritionist who specialises in sugar reduction baking, thinks that the WHO’s goal is to emphasise that people shouldn’t overly rely on the idea that replacing sugar with artificial sweeteners alone can solve obesity problems.
“The key to weight loss still lies in ‘caloric deficit.’ For example, even if a ketogenic cake uses erythritol instead of sugar, the amount of oil used is still significant, and it may contain high-saturated fat cream, resulting in high calorie content.”
Lin Li-cen advocates avoiding routine use of artificial sweeteners like aspartame when it comes to daily dietary practises. While eating at fast food places, for example, occasionally consuming zero-calorie cola or other goods containing artificial sweeteners shouldn’t be a problem. The focus should be on minimising consumption frequency and volume.
Similar to erythritol, it should be used carefully and only sometimes without causing serious harm. It’s crucial to remember that using artificial sweeteners excessively to lose weight should be discouraged.
According to Lin Li-cen, “reducing dependence on sugar is the key.” She uses fiber-rich whole grains or soy pulp in baking, gradually trains taste buds to want less sugar, and makes sure that meals have enough protein. This strategy promotes satiety, prevents blood sugar spikes, and encourages consumers to consume less sugar.
