Non-Nutritive “Artificial” Sweeteners and Weight Loss
A new study recently presented at the European Congress on Obesity found that replacing regular table sugar with non-nutritive or “artificial” sweeteners can help adults maintain weight loss with no added risk of developing type 2 diabetes or cardiovascular disease. Interestingly, this recommendation is at odds with the World Health Organization (WHO), which advises against using sugar substitutes for weight loss.
So you may be wondering how you can best maintain weight loss while minimizing the health risks associated with sugar and non-nutritive sweeteners?
Navigating these Recommendations
The conflicting recommendations highlight the complexity of dietary science and individual health needs. On one hand, the recent study suggests that artificial sweeteners can be a useful tool for maintaining weight loss without increasing the risk of serious health issues. On the other hand, the WHO advises against them, likely due to concerns about potential long-term health effects and the quality of evidence supporting their efficacy.
Moderation and Balance
Non-nutritive sweeteners are “generally recognized as safe” (GRAS) by the USDA. The upper limit to consumption is quite high. If you choose to use artificial sweeteners, do so in moderation. Balance them with a diet rich in whole foods like fruits, vegetables, whole grains, and lean proteins.
Stay Informed
Consumers have many options to choose from. First-generation sweeteners such as aspartame behave differently in the body compared to newer non-nutritive options. Aspartame, found in products like Nutrasweet, Equal, and Sugar Twin, is quickly losing market share to alternatives like stevia, sucralose, monk fruit, and allulose. It’s important to keep up with ongoing research and recommendations from reputable health organizations, as dietary guidelines can evolve as new evidence emerges.
Monitor Your Body's Response
Pay attention to how your body responds to artificial sweeteners. Some people may experience digestive issues or other side effects, while others may notice significant improvements in their blood sugar levels, overall food cravings, and appetite control.
Consult with a Registered Dietitian
It is so important to take an individualized approach this to decision. When in doubt, discuss your individual health needs and goals with registered dietitian. We can provide personalized advice based on your medical history and current health status.
- Kjølbæk L, Manios Y, Blaak EE, et al. Protocol for a multicentre, parallel, randomised, controlled trial on the effect of sweeteners and sweetness enhancers on health, obesity and safety in overweight adults and children: the SWEET project. BMJ Open. 2022;12(10):e061075. doi:10.1136/bmjopen-2022-061075
