Artificial Sugars Good or Bad?

Artificial sweeteners are increasingly popular as low-calorie sugar substitutes in various food and beverage products, including diet soft drinks, sugar-free gum, protein bars and low-calorie snacks.

While they are generally considered safe for consumption, research has shown that they may increase the risk of heart disease, weight gain, high blood pressure, high blood sugar, abnormal cholesterol levels, gut disturbance and dementia.

Weight Control

Weight control is one of the main reasons we consume artificial sugars. However, there have been several studies suggesting that consuming artificial sweeteners may be associated with weight gain and obesity.

One study published in The Journal Appetite found that people who consumed artificial sweeteners had higher body mass index (BMI) and were more likely to be overweight or obese than those who did not consume them. Another study published in the American Journal of Clinical Nutrition found that people who consumed artificially sweetened beverages had a higher risk of obesity than those who consumed sugar-sweetened beverages.

One theory behind this association is that consuming artificial sweeteners may interfere with the body's ability to regulate calorie intake and appetite. This was supported by a study published in the Journal of the American Medical Association which found that people who consumed diet beverages containing artificial sweeteners had higher activation in the reward centres of the brain than those who consumed water, suggesting that consuming artificial sweeteners. This suggests that consuming artificial sweeteners may increase the desire for sweet foods and lead to overeating.

Gut Health

Some studies also suggest that consuming artificial sweeteners may alter the balance of gut bacteria and cause digestive issues such as bloating, gas, and diarrhea. A study published in the Journal of Nutrition found that consuming large amounts of saccharin, a commonly used artificial sweetener, led to changes in gut bacteria composition and increased levels of certain bacteria associated with glucose intolerance and obesity.

Another study published in the International Journal of Obesity found that consuming high doses of aspartame, another common artificial sweetener led to changes in gut bacteria composition and increased insulin resistance in mice.

However, there is some evidence to suggest that certain artificial sweeteners may have beneficial effects on gut health. A study published in the Journal of Medicinal Food found that consuming erythritol, a sugar alcohol commonly used as a sweetener, improved gut health markers in healthy mice.

Cardiovascular Health

A recent study followed over 100,000 French adults for an average of 5 years and assessed their consumption of various types of artificial sweeteners, including aspartame, sucralose, and stevia. The results showed that higher consumption of artificial sweeteners was associated with an increased risk of cardiovascular disease, particularly stroke and coronary heart disease. This association remained even after adjusting for other potential confounding factors such as age, sex, body mass index, and dietary factors.

The study also found that the risk of cardiovascular disease increased with higher consumption of artificially-sweetened beverages, suggesting that other factors in these drinks may compound the negative effects of these sweeteners.

Artificial sugars are also linked to increased dementia risks. A 2020 study published in the journal Stroke found that daily consumption of artificially sweetened soft drinks was associated with an increased risk of all-cause dementia and Alzheimer's disease in 1400 people aged 60 years and over. Another study published in the journal Stroke in 2017 found that people who consumed at least one artificially sweetened beverage per day were three times more likely to develop dementia or stroke.

All these findings suggest that caution should be taken when consuming any type of artificial sweetener in excess and that more research is needed to fully understand the long-term effects of these sweeteners on our health.

Here are some ways to decrease artificial sugars and still lose weight:

1.      Read food labels carefully: Look for products that are low in artificial sweeteners and opt for whole, natural foods whenever possible.

2.      Cut back on processed foods: Many processed foods, including diet drinks, sugar-free snacks, and protein bars, contain high levels of artificial sweeteners. By cutting back on processed foods, you can reduce your intake of artificial sugars.

3.      Try natural sweeteners: Experiment with natural sweeteners such as monk friut, maple syrup, or stevia. These options are lower in calories and may help you reduce your intake of artificial sweeteners.

4.      Reduce your sugar intake gradually: If you are used to consuming high levels of sugar and artificial sweeteners, try reducing your intake gradually over time. This can help you adjust to the taste of less sweet foods and reduce cravings.

5.      Choose healthier snacks: Instead of reaching for low-calorie snacks that are high in artificial sweeteners, try opting for fresh fruits and vegetables or whole-grain snacks.

6.      Stay hydrated: Drinking plenty of water can help you feel full and reduce cravings for sweet foods.

7.      Get enough sleep: Lack of sleep can increase cravings for sweet foods, so make sure you are getting enough rest each night.

8.      Exercise regularly: Regular exercise can help you maintain a healthy weight and reduce cravings for sweet foods.

Weight Loss Support

For extra support and advice on weight loss and reducing artificial sugar advice, book an appointment today with our Perth based nutritionists face to face or online.

During your consultation, our nutritionists will holistically assess current dietary and lifestyle factors, per-existing conditions, and medications to provide dietary, lifestyle and nutritional supplement advice to support you through weight loss.

After each appointment, you’ll also receive a complete individualized meal plan and a personalized practitioner only supplement prescription if appropriate.