Sugar substitutes: scientists announce unexpected research results

About 40% of adults consume sugar substitutes. Although they are most often added to low-calorie drinks, they can also be found in a variety of foods.

OBOZREVATEL, together with health.harvard.edu, offers to familiarize yourself with the types of sweeteners, research results, and the consequences of their regular use.

Types of sugar substitutes

Sugar substitutes fall into 2 main categories: synthetic and natural. Among the synthetic ones, there are 6 types approved by the FDA (Food and Drug Administration, USA): saccharin, aspartame, sucralose, neotame, adventam, and acesulfame potassium.

Natural sweeteners include stevia-based sweeteners (from the leaves of the Stevia rebaudiana plant). They are "generally recognized as safe," so they do not require FDA approval before they can go on the shelves.

Research: assessing potential health risks

The results of studies on the potential effects of regular consumption of sugar substitutes have been controversial. This is partly because they are only a part of a person's dietary habits. For example, studies show that people who drink low-calorie drinks containing sugar substitutes may be more likely to eat processed foods and fast food.

If researchers do not take this into account, sugar substitutes could be blamed for health risks associated with lifestyle habits or diseases such as obesity.

Study: The effect of sugar substitutes on weight loss

Sugar substitutes may have moderate weight loss benefits, especially when reducing the consumption of sugar-containing beverages. However, the impact may depend on the sweetener and how it is consumed. For example, switching from a regular soda to a diet soda has been associated with weight loss.

However, a recent 12-week study found that drinking a saccharin-sweetened beverage (6 cups per day) increased body weight, similar to a beverage with table sugar. However, aspartame, Reb A (a mixture of stevia extract), and sucralose were not associated with weight gain in this study.

Research: sugar substitutes and the risk of chronic disease

Other researchers have linked low-calorie sweeteners to an increased risk of diabetes and metabolic syndrome. A recent study published in the scientific journal Cell Metabolism showed that sucralose can impair the body's ability to remove sugar from the blood by reducing insulin response. Sucralose makes the brain react worse to sweetness, which can also affect the digestive process.

However, these changes were observed only when the sugar substitute was consumed with carbohydrates, not when taken alone. Scientists suggest that the combination may alter the body's normal processing of sugar. As for the link between sugar substitutes and the occurrence of heart attacks and stroke, there is only conflicting evidence.

Diet matters

Foods that are most likely to contain sugar substitutes include cereals, bread, yogurt, ice cream, milk, cookies, candy, jams, and syrups. Switching to low-calorie sweeteners can be beneficial for people who typically consume a lot of sugar in beverages and foods.

However, try to choose products with known health benefits. For example, instead of adding jam to your peanut butter sandwich, try blueberries or apple slices, and drink plain water instead of diet drinks.

There is not yet enough data to strongly recommend avoiding or strongly supporting low-calorie sweeteners. However, until more research is conducted, it is best to reduce their use.