Many people use artificial sweeteners in place of sugars thinking that they are not real sugars that can cause diabetes and obesity. But this is not true.
It is hard to avoid sweets. Our bodies and taste buds are meant to like sweets. Artificial sweeteners can taste more than 10,000 times sweeter than sucrose, making them a popular additive is many desserts.
Natural vs Artificial
Sweeteners are characterized as natural and artificial. Natural sweeteners are still similar to table sugar as they can be broken down by the body into glucose and fructose. They are found in the “nature” with minimal processing. Examples include honey, maple syrup, and agave nectar.
Artificial sweeteners, on the other hand, are chemically engineered to mimic sugar but do not break down into glucose and fructose. They usually do not convert to or generate very low amounts of calories.
The list of Food and Drug Administration (FDA) approved artificial sweeteners and their brand names includes:
- Saccharin (Sweet’N Low)
- Aspartame (NutraSweet, Equal, Canderel)
- Acesulfame potassium (Sweet One, Sunett)
- Sucralose (Splenda)
- Neotame (Newtame)
- Advantame
- Stevia leaf extract (Truvia, PureVia)
- Luo Han Guo fruit extracts (Monk Fruit)
Are artificial sweeteners good or bad?
There are studies that speak to the safety of these sweeteners, while other studies suggest an association with heart disease, diabetes, migraines, and even cancer. However, a causal link between the artificial sweeteners and these diseases cannot be fully established or validated.
Let’s not forget the sugar alcohols.
- Xylitol
- Sorbitol
- Mannitol
- Erythritol
- Isomalt
- Maltitol
- Lactitol
These sugar alcohols are chemically derived from sugars by replacing a part with a hydroxyl group. Unlike artificial sweeteners, the sweetness level is at or below the level of sucrose. Their use has been shown to improve serum plasma glucose and cholesterol levels. Overuse, though, has been shown to cause diarrhea, nausea, and stomach upset.
Conclusion
I would say that the artificial sweeteners and sugar alcohols were made to make food more palatable, if not more addicting, to eat. Whether or not they cause different disease, they are meant to encourage you to eat more. When you eat more than you were meant to eat, you will most likely have a higher risk of obesity, heart disease, diabetes, hypertension, and other chronic medical conditions.
I would recommend that you limit the amount or avoid any type of sweeteners in your food. I would treat all sweeteners as the same when it comes to flavoring food.
Use in moderation. And use with caution.
References:
- Basson AR, Rodriguez-Palacios A, Cominelli F. Artificial Sweeteners: History and New Concepts on Inflammation. Front Nutr. 2021 Sep 24;8:746247. doi: 10.3389/fnut.2021.746247. PMID: 34631773; PMCID: PMC8497813.
- Ghusn W, Naik R, Yibirin M. The Impact of Artificial Sweeteners on Human Health and Cancer Association: A Comprehensive Clinical Review. Cureus. 2023 Dec 29;15(12):e51299. doi: 10.7759/cureus.51299. PMID: 38288206; PMCID: PMC10822749.
- Iizuka K. Is the Use of Artificial Sweeteners Beneficial for Patients with Diabetes Mellitus? The Advantages and Disadvantages of Artificial Sweeteners. Nutrients. 2022 Oct 22;14(21):4446. doi: 10.3390/nu14214446. PMID: 36364710; PMCID: PMC9655943.
- Msomi NZ, Erukainure OL, Islam MS. Suitability of sugar alcohols as antidiabetic supplements: A review. J Food Drug Anal. 2021 Mar 15;29(1):1-14. doi: 10.38212/2224-6614.3107. PMID: 35696228; PMCID: PMC9261844.
- Pang MD, Goossens GH, Blaak EE. The Impact of Artificial Sweeteners on Body Weight Control and Glucose Homeostasis. Front Nutr. 2021 Jan 7;7:598340. doi: 10.3389/fnut.2020.598340. PMID: 33490098; PMCID: PMC7817779.