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What are artificial sweeteners?
Artificial sweeteners are food additives that are used to replace sugar. They are synthesised in a laboratory by combining several components. Artificial sugars are designed to taste like sugar, but they are frequently much sweeter.
Sugar and artificial sweeteners differ in that they do not offer calories or energy to the body since they are not broken down by the digestive system.
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List of artificial sweeteners
The FDA is in-charge of regulating and approving any any of artificial sweeteners, which are also known as high-intensity sweeteners.
There are currently six artificial sweeteners approved by the FDA:
- Saccharin
- Aspartame
- Sucralose
- Acesulfame potassium
- Neotame
- Advantame
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Are artificial sweeteners bad for you?
Research showed that the risk for cancer may be low from sweeteners. But while we need more research to better understand the science behind this classification, preliminary data suggests there might be a link between sweeteners and the following six health concerns.
- Increased appetite
Research suggests that artificial sweeteners may activate some neurological pathways that may increase appetite. In fact, evidence suggests that, compared to consuming sugar or water, regularly consuming aspartame is linked with increased caloric intake, hunger, and sugar cravings.
- Weight gain
People would often that these sweeteners will help with weight loss or weight management since they contain no calories. However, there is evidence linking that long-term consumption of diet soda to increased body fat in older adults and higher BMI in children.
- Poorly regulated blood sugar
While man-made sweeteners do not increase blood sugar levels, the pancreas can mistake them for sugar due to their sweet taste.
- Altered gut microbiome
Bacteria in the gut may react differently to artificial sweeteners than to real sugar. Saccharin and sucralose have been found to change the gut microbiome causing dysbiosis which is an imbalance of good and harmful bacteria in the gut that can lead to:
- Bloating
- Thinning of the barrier surrounding the intestines
- Migraines
- Autoimmune conditions
- Mood changes
- Irritability
- Anxiety
- Risk of stroke and heart disease is increased.
According to a recent American Heart Association study, drinking artificially sweetened beverages on a regular basis was linked to an increased risk of stroke and other heart-related disorders.
Related link: What You need to Know About Diabetes
6. Risk of metabolic syndrome is increased.
Artificial sweetener consumption has been associated to the development of metabolic syndrome in studies.
Metabolic syndrome is characterised by the presence of several risk factors that increase your chance of significant health problems such as heart disease, diabetes, and stroke. These are some of the risk factors:
- Fat around the waistline
- High triglyceride levels
- Low HDL cholesterol
- High blood pressure
- High blood sugar