Aspartame, an artificial sweetener commonly found in Diet Coke and other sugar-free foods, made the headlines this week. The World Health Organisation’s International Research Agency on Cancer announced on Thursday that it is a possible carcinogen due to a potential link to liver cancer. This places aspartame in the same category as red meat and extremely hot drinks – so ok as long as consumed moderately.
People often use artificial sweeteners as a weight loss strategy. And while in theory, they will reduce caloric intake, in practice, people will continue to battle with their weight. Why is this?
There is some evidence that artificial sweeteners may disrupt your natural ability to recognise the relationship between sweet tastes and calorie content. This means that eating a lot of artificially sweetened foods could trigger subconscious over-eating.
Taste receptors on the tongue detect sweetness and alert the brain that calories are on their way. The brain then sends signals to the pancreas to prepare the release of insulin. So, what happens when your body is prepared but then does not receive actual calories in the form of sugar?
A meta-analysis scrutinised 36 carefully controlled trials involving a 472 healthy participants regarding the effect of drinks containing artificial sweeteners with the effect of water, unsweetened drinks, or drinks containing caloric sugars (glucose, sucrose or fructose). They found little evidence of any potential impact on blood sugar or hormone levels. However, the study received funding from the Low- And No-Calorie Sweeteners Scientific Committee, a body that has a generally pro-artificial stance.
On the other hand, in a small study involving morbidly obese adults, researchers measured how quickly bodies broke down glucose after drinking water or drinking diet soda. Both contained no calories, so were expected to show the same insulin response. However, the diet soda group showed a 20% increase in insulin production. And what happens if we have raised insulin? Elevated insulin not only increases hunger, it also impacts the type of food you crave i.e. sugary drinks, highly refined and processed carbs. So while your diet coke won’t have any calories, your body expects glucose and therefore gives you cravings to deliver these.
We also need to be mindful of the impact of artificial sweeteners on our gut microbiome. The gut microbiome, comprised of trillions of micro-organisms, is an intricately balanced ecosystem that plays a vital role in our overall health. Research into the effects of artificial sweeteners on the microbiome is still emerging, and the findings are not yet definite. Some studies suggest that certain non-caloric artificial sweeteners may influence the relative abundance of specific bacterial species. These changes can impact the overall diversity and stability of the microbiome, potentially affecting its functionality.
While research into the impact of artificial sweeteners is still unfolding, evidence suggests a potential influence on microbiome composition and metabolic effects although individual responses can vary, and the overall dietary context plays a crucial role. Therefore, it is important to approach artificial sweeteners with moderation and consider the cumulative intake . Prioritising a balanced diet that includes prebiotic fibres, probiotic-rich foods, and a variety of whole foods will promote a healthy and diverse microbiome and mitigate any potential adverse effect. And you can always consider to opt for natural alternatives like stevia, a plant-based sweetener, but again only in moderation.
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