The use of artificial sweeteners has become very common these days. With increased cases of diabetes, obesity, coupled with enhanced consumer awareness, has led to a steady shift towards the use of artificial sweeteners. These artificial sweeteners are also called low calorie sweeteners/ non-nutritive sweeteners/intense sweeteners. These provide intense sweetness with no or few calories per gram and are used in dietary products, beverages, drugs and even mouthwashes.
People all over the world have been using them to reduce body weight and are unaware of the potential undesirable effects of these sweeteners.
Do artificial sweeteners confer any long-term benefit in losing body fat?
WHO, in its latest guidelines, says that use of artificial sweeteners does not confer any long-term benefit in reducing body fat in adults as well as children. Hence WHO recommends against the use of artificial sweeteners or non-sugar sweeteners (NSS) to reduce body weight. This guideline has been given on the basis of findings of a systematic review of available evidences.
WHO guidelines suggest undesirable effects from long term use of NSS
On the basis of review of available evidences WHO also suggests that long term use of artificial sweeteners may be associated with potential undesirable effects such as increased risk of Type 2 diabetes, cardiovascular diseases and even mortality in adults.
How to avoid artificial sweeteners?
WHO director for nutrition and food safety said in a statement that “ People need to consider other ways to reduce free sugar intake, such as, consuming foods with naturally occurring sugars, like fruits or unsweetened food and beverages.” Eating fruits to pacify your sugar cravings is good instead of eating items loaded with artificial sweeteners.
Eat fruits to pacify your sugar cravings
WHO recommendations apply to what and who?
WHO recommendations apply to all the people except people with pre- existing diabetes and includes all synthetic and naturally occurring or modified sweeteners that are not classified as sugars, found in beverages and manufactured food items or sweeteners sold to be added to foods and beverages by consumers.
What are commonly used NSS?
Acesulfame K
Aspartame
Advantame
Cyclamates
Neotame
Saccharin
Sucralose
Stevia and stevia derivatives
Study published in Nature Medicine Journal warned about potential long-term risks associated with using artificial sweeteners as a substitute to sugar.
This study was about erythritol, a popular artificial sweetener that is widely used in India as well as abroad under various brand names. Study claimed that erythritol is associated with an increased risk of heart attack and stroke. Therefore, more research should be done to ascertain its long term effects. As cardiovascular disease builds over time and are the leading cause of death globally, therefore, we need to be double sure about the foods we eat are not contributing to the disease.
Conclusion:
We should avoid using artificial sweeteners to reduce body weight.
If diabetic, we should limit the intake and reduce it to bare minimum.