A common question my clients ask me is what is my view on artificial sweeteners (AS). Many of the clients I see choose AS as an alternative to natural ones because of perceived health benefits. But are AS right or wrong for your health.
What the research tells us
Recent reviews of studies spanning at least the past 40 years have concluded that AS are potentially helpful, harmful, or have as yet unclear effects on health.
Some observational type studies show AS may cause harm including;
- Altered satiety
- Weight gain
- Fat gain
- Metabolic syndrome
- Increased blood sugar/diabetes
- Cardiovascular disease
- Hypertension
Because AS do not show clear benefit, and there is data showing, they may cause harm one can conclude that one should only use AS occasionally.
Other studies show:
- AS may cause an increase in waist circumference caused by increased belly fat.
- AS may have an adverse impact on your microbiota.
- People with certain microbiota types; know as AS responders, may be at increased risk for an adverse reaction to AS.
Stevia
A popular alternative to AS is Stevia but just because it is natural does not mean it is harmless. We
do not have adequate long-term studies determining Stevia is safe or beneficial. Because of this it is best used in moderation.
We can conclude that artificial sweeteners and sweeteners, in general, should not be used every day.
You can decrease your sweetener consumption by slowly reducing your use. Over time, as your body adapts, you should require fewer sweeteners.
Disclaimer
This article is not intended to provide medical advice, diagnosis or treatment.
