Most of us, at some point in our lives, have consumed artificial sweeteners. These low-calorie replacements to sugar pack a “sweet” punch! But, are they something we should consume with impunity, or are they possibly dangerous? How do our bodies use and metabolize them? What effects may they have on our overall health?
If you’ve followed the back-and-forth between opponents and supporters of artificial sweeteners, you probably have heard about studies that warn that certain types of sweeteners can cause cancer (debunked). Some even suggest that you can lose weight. On the other hand, some of these artificial products may be able to trick your body into wanting more sugar, thus being linked to weight gain. Who do you trust? What is clear is that while they can be used to cut out sugar, they serve no actual health benefit.
I used to drink diet soda on a regular basis. At the time, I did not think much about how my body responded to the various artificial sweeteners I was consuming. Now, I avoid artificial sweeteners whenever possible. Why? After I stopped drinking diet sodas, which for me essentially cut out artificial sweeteners, I realized how much better I feel without sugar substitutes. Now, if I consume aspartame, Splenda, etc., I feel the ill effects instantly. Not only do I notice the unnatural sweetness, but my digestive system notices it too and it revolts. Some artificial sweeteners are low calorie because your body simply cannot absorb them. This leaves them in your gastrointestinal tract, which can affect your gut microbiome, and at high quantities can cause diarrhea.
We think that the sweetness of artificial sweeteners can make you crave sugar more than if you never consumed the artificial sweeteners. This can be thought of in a few ways:
(1) Without the caloric content of sweet foods, your body may not be able to properly assess and link calories with sugar intake, and (2) you get into the habit of having sweet foods. If you eat sugary foods (and not artificial sweeteners), you’ll probably enjoy them, but you’ll also notice a feeling of fullness, your blood sugar levels will increase, and your body will know that you cannot eat something sweet all the time.
But, on the other hand, if you eat foods with artificial sweeteners, you get used to consuming something VERY sweet (sweeter than their full sugar counter-parts) and sweet and calories are no longer linked. But this disconnect may extend to when you do eat foods with real sugar. Your body may no longer be able to realize the amount of calories going into it… because you’ve trained your body to ignore sweetness as a signal.
Here’s a proposition. Cut out artificial sweeteners and don’t drink soda of any type. If you simply cannot go cold-turkey cutting out soda, drink the full sugar version and realize the health implications of what you are consuming. If you must add sweetness to your coffee or tea, use sugar or honey. This will allow your body to return to a state where hormones affecting satiation and hunger can respond to what you’re consuming. You may notice that your desire for sweets is lessened, and that your digestive system works better. You may begin to notice the natural sweetness of certain vegetables, and fruit may become your new dessert.
If you’re diabetic or pre-diabetic, you may wish to talk to a nutritionist about what is best for you. Just remember that cutting out artificial sweeteners will not be harmful, as long as you pay attention to the glycemic index of what you eat instead.