People often use drinks with artificial sweeteners to reduce their calorie intake, but some studies show that using them may be bad for health. There are few long-term studies on their effects on humans. Most studies that show they don’t affect health are animal studies. Of the few studies, one indicates that artificial sweeteners may cause an increase in belly fat, while other studies indicate an increased risk for heart disease, stroke, and death.
There are a plethora of artificial sweeteners.
Not all artificial sweeteners react the same in the body. The FDA approved six types of artificial sweeteners marketed under different names. Acesulfame potassium is Ace-K or Sunett. Aspartame is Equal, Sugar Twin, or NutraSweet. Advantame has no brand name. Saccharine is Sweet Twin or Sweet’N Low, to name a few. Sucralose is Splenda and Neotame is Newtame. Stevia, a natural sweetener, hasn’t been approved by the FDA in its raw form—as a leaf—a highly processed form has been approved. Another natural sweetener is monk fruit. It’s expensive and some people find the aftertaste unpleasant.
Each of these sweeteners are 100s of times sweeter than sugar.
The chemical formulas vary, so each sweetener reacts with the body differently. Some affect the brain and how the taste buds interpret sweetness, while others affect the gut microbiome. That can cause digestive issues like diarrhea and gas. It can interfere with gut-brain communications or cause you to crave even more sweets. One study found that people who drank diet drinks had bigger waistlines than those who didn’t.
There are limited studies on the effect of artificial sweeteners on diabetes.
Many of the studies are conflicting. Some show that artificial sweeteners cause the body to increase the release of insulin. That increase in blood insulin levels increases the potential for insulin resistance. Insulin resistance is the precursor for type 2 diabetes. Other studies show that drinks with artificial sweeteners like sucralose and aspartame increase insulin levels, while other types like stevia don’t. Most studies showed the more sweeteners consumed, the more potential for problems.
- One issue with artificial sweeteners is psychological. People often drink diet drinks and feel they can consume something sugary, like cookies since the drink has fewer calories.
- One of the benefits of using monk fruit as a sweetener is that it has antioxidant properties and reduces the risk of heart disease and cancer. It also has no impact on blood sugar.
- Stevia may increase the risk of heart attack and stroke if it’s mixed with erythritol. Aspartame is linked to a higher risk of stroke. Acesulfame and sucralose are linked to a higher risk of coronary artery disease.
- One study showed that people who consumed artificially sweetened soft drinks regularly had a 67% increased risk of diabetes and those who drank more than 24 ounces had a 23% increased risk of stroke.
For more information, contact us today at Iron Fit San Antonio