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The Complex Relationship Between Artificial Sweeteners and health
While it’s tempting to link artificial sweeteners to health outcomes, the relationship is far from straightforward.As Dana Small points out, “People who consume artificial sweeteners in their drinks are more likely to think about their weight.” This raises a crucial question: do artificial sweeteners cause weight gain, or do individuals concerned about their weight simply opt for them?
Despite this ambiguity, international health organizations have taken notice. In 2023, the World Health Institution (WHO) issued recommendations on the use of artificial sweeteners for weight management.They cited evidence suggesting a potential link between these sweeteners and an increased risk of obesity and type 2 diabetes.
Controlled randomized trials have yielded mixed results. Some studies indicate that substituting sugary drinks with artificial sweeteners, especially as part of a weight-loss plan, can lead to modest weight reduction. Conversely, other research suggests the opposite.As an example, findings presented at an American association against diabetes conference this year revealed that women with type 2 diabetes who switched from sugary drinks to water were twice as likely to achieve diabetes remission. On average, they also lost two kilograms more than those who continued to consume “zero” calorie drinks.
While some research suggests artificial sweeteners might stimulate appetite, some experts argue that hunger isn’t the primary driver of our eating habits. Richard D. Mattes, a nutrition scientist at Purdue University, notes, “It is indeed not so common to eat as we are hungry and to stop when we are full.” He explains that factors like boredom, the desire for a sensory experience, or social context often influence our food choices, with hunger playing a minor role.
Ideally, water woudl be the beverage of choice for everyone. However, as Mattes acknowledges, “the problem is that we choose a drink to satisfy other desires for sensory stimulation.” He adds that if a low-calorie sweet drink replaces a high-calorie one and helps individuals adhere to a diet, it can serve a purpose.
However, a growing body of evidence highlighting potential adverse effects warrants caution. Kathleen Page advises her diabetic patients to avoid all sugary drinks, whether sweetened with natural or artificial sugars. She explains that sugar, regardless of its source, can stimulate appetite and cravings. For those who find it difficult to give up carbonated beverages, she recommends opting for sparkling water with natural flavors.
Dana Small emphasizes that artificial sweeteners are not as inert as once believed. “And I think the body of evidence we have suggests that they are not good for health,” she concludes.
