While there is solid
evidence that intake of full-calorie sweeteners including table sugar, syrup, fruit juice concentrate, corn
syrup, and many others increases risk of
weight gain, insulin resistance and diabetes, fatty liver, heart disease,
systemic inflammation, and many other chronic conditions, the role of
sugar-free sweeteners on weight and health continues to be a subject of much
debate. Many large observational studies
have found associations between sugar-free sweetener intake and weight gain. At the same time experimental trials have
mostly found slight reductions in weight with the use of sugar-free sweeteners.
A recent study suggests there may be
significant differences in how the body responds to the different
products. A randomized controlled trial compared
how intake of four different sugar-free sweeteners impacted bodyweight and
found bodyweight responded differently depending on which sweetener was
consumed. For the study, 154 adults aged
18-60, who were overweight/obese but otherwise generally healthy and weight
stable, were assigned to one of five experimental treatments. Participants were randomized to drink 5-7
cups (amount varied depending on baseline bodyweight) of a beverage sweetened
with one of four sugar-free sweeteners: saccharin (Sweet n’ Low), aspartame
(Equal), rebaudioside A (stevia), and sucralose (Splenda), or sucrose (sugar)
daily for 12-weeks. Researchers found that those consuming the drinks sweetened
with sugar (containing 400-560 calories) gained the most weight, on average 4.1
lbs. Those consuming Sweet n’ Low gained
an average of 2.6 lbs. while those consuming Splenda, Equal, and stevia did not
experience significant weight change.
Compared to the other treatments, the Sweet n’ Low consumers reported greater
hunger. Those in the Splenda treatment
showed a significant decrease in energy intake and a trend toward weight loss
though the amount of change was not statistically significant.
What
to do: While small,
this study suggests that the bodyweight impact of sugar-free sweeteners may
differ depending on which sweetener is consumed and that Sweet n’ Low may potentially
promote weight gain. Particularly for
diabetics and regular consumers of sweetened drinks, substituting “diet drinks”
that contain sugar-free sweeteners rather than caloric sweeteners appears
beneficial and outweighs the potential risks of sugar-free sweeteners. Still,
in general, it is not known what impact additives and artificial ingredients
have on our physiology. There is some evidence
that sugar-free sweeteners increase the appetite for sweet foods and
beverages. Most products containing
sugar-free sweeteners contain a mixture of different artificial sweeteners. While the FDA has approved the available artificial
sweeteners as likely safe, some health groups suggest stevia, monk fruit,
and sugar alcohols (which contain about ½ the calories of real sugars) are preferable
to Equal, Sweet n’ Low, and Splenda because of potential risks of increased
rates of cancer at high doses though any increased risk is likely very slight. Also, there is some evidence that high doses
of Equal can worsen mood in vulnerable individuals. Your
best bet is to develop the healthy habit of quenching thirst with beverages
that do not taste sweet. Aim for naturally calorie-free beverages like unsweetened
teas, seltzer, water infused with lemon, mint, or cut-up fruit, and just plain water.
Information
adapted from articles available at:
Source:
KA Higgins, RD Mattes. A
randomized controlled trial contrasting the effects of 4 low-calorie sweeteners
and sucrose on body weight in adults with overweight or obesity, The American Journal of Clinical Nutrition,
Volume 109, Issue 5, May 2019, Pages 1288-1301, https://doi.org/10.1093/ajcn/nqy381
