You may have recently read about artificial sweeteners being linked to weight gain and higher rates of obesity. If you are a fan of products sweetened with artificial sweeteners then you may be wondering what to make of this news.
Some studies have shown that the use of artificial sweeteners as a means to help control weight don’t actually help control weight and that despite the heavy use of artificial sweeteners, obesity rates continue to rise. It has been theorized that artificial sweeteners used in diet drinks and food products may lead to weight gain by increasing appetite or a craving for “sweet” foods. Or, that we subconsciously think we can “splurge” on other foods because of that zero calorie product(s) we had. In either case, more studies are needed to link artificial sweeteners with weight gain.
Take a moment to think about how artificial sweeteners affect your diet. Do you use them to avoid drinking regular, sugar-loaded soda? Then this may help you lose weight due to a calorie deficit. Or - do you rely on artificially sweetened products at every meal and find yourself not making progress? Then, I would take a close look at your total diet and try to cut back on artificially sweetened products. It is also important to note that a little sugar in your diet is not a bad thing! Sugar in moderation is okay and may actually leave feeling more satisfied than if you try to substitute.
Some people are not as much concerned with possible weight gain but with the safety of artificial sweeteners. And, some people complain of headaches or migraines when consuming artificial sweeteners. So far, mainstream artificial sweeteners have passed safety tests. Some people do complain of headaches from aspartame, but that can be individual and for those people, it is best to avoid artificial sweeteners that cause headaches.
Like anything else, consumption of artificial sweeteners is an individual matter and moderation is important. I personally believe in moderation, supplementing your diet with a few artificially sweetened products is fine and safe, but relying on them in every food and beverage, may be taking it a little too far. Remember, the goal of a healthy balanced diet is to include whole, nutrient dense and fresh foods as much as possible and sugar-free doesn’t always mean calorie free or provide you with important nutrients! As a general rule of thumb, try to limit artificially sweetened products to two per day. A little teaspoon or two of real sugar in your coffee or oatmeal won’t hurt in the whole scheme of things. And, good old plain water is always the best thirst quencher!
Since there are many artificial sweeteners on the market today, let’s take a look at the most widely used. You can use the following information to choose (or not choose) an artificial sweetener that’s right for you. The information below is summarized from reviews on artificial sweeteners and food additives from the nutrition and food advocacy group, Center for Science in the Public Interest (CSPI).
Artificial Sweetener Reviews – Sweet or Not?
- Sucralose (Splenda): sucralose is made by combining sucrose (sugar) with chlorine. Sucralose can’t be used by our bodies for energy, making it calorie free. It has passed all safety tests in animal studies and is deemed safe for human consumption. Splenda works well for baking and is used in many products.
- Aspartame (Equal, NutraSweet): aspartame is a made by combining the amino acids aspartic acid and phenylalanine. It has passed all safety tests with the FDA, however, a recent non-industry study showed a link between aspartame consumption and cancer in rats. This prompted CSPI to downgrade their rating on aspartame from “use with caution” to “avoid.” Aspartame is found in many products from diet soda to yogurt to gum. Some people report headaches from aspartame consumption.
- Sugar Alcohols (sorbitol, xylitol, mannitol, others ending in “ol”): sugar alcohols are made by attaching hydrogen atoms to sugars. Some sugar alcohols are absorbed better than others, meaning some are almost calorie free while some provide up to three-quarters of the calories of sugar. You will find them commonly used in “no sugar added” ice creams and gums, to name a few. Some people are sensitive to sugar alcohols and experience gas, bloating and diarrhea. However, they can be a good substitute for sugar because they don’t raise blood sugar as rapidly as sugar does. Use sugar alcohols in moderation.
- Saccharin (Sweet ‘N Low): saccharin is a synthetic chemical that our bodies can’t metabolize. In 1977, the FDA tried to ban saccharin because of its link to cancer in rats. However, it was allowed to stay on the market. Later in 2003, the National Cancer Institute conducted its own study and found “some evidence of an increased risk of bladder cancer” in heavy saccharin users. Scientific reviews have led CSPI to recommend avoidance of saccharin. Saccharin is found in diet sodas and individual sweetener packets.
- Neotame: neotame is relatively new to the market and is made by the makers of the NutraSweet company. It is similar in chemical nature to aspartame. It is used most often in low calorie foods and animal and human studies have shown no safety concerns.
- Acesulfame (Sweet One, Sunett, acesulfame potassium): our bodies can’t metabolize this synthetic chemical. Acesulfame is relatively new in the market and some feel that the studies testing acesulfame were poorly conducted and unreliable. Until better tested, CSPI recommends avoiding products with acesulfame. You’re likely to find it in sugar-free baked goods, gelatin, sodas and gum.
- Stevia (Sweet Leaf, Honey Leaf): stevia is actually a dietary supplement and not approved as a food additive. It is made from the shrub yerba dulce. Studies have shown that high doses led to reproductive problems in rats. As a result, the FDA has not approved stevia for use as a food additive. CSPI feels small amounts are probably safe, but widespread use in food products should be avoided until more research is done.
Bottom line: use all products in moderation as part of a balanced and healthy diet! For more information on food additives from Center for Science in the Public Interest, visit: <a href= http://www.cspinet.org/reports/chemcuisine.htm> http://www.cspinet.org/reports/chemcuisine.htm</a>
Please note: The information in this article is not to be followed asmedical advice, diagnosis or treatment. Please consult with your physicianor primary health practitioner for information regarding your own personalhealth and necessary treatments.
