Artificial Sweeteners? What are they?
In a world where our taste buds crave sweet, sweet foods and beverages, it is not uncommon for people looking to cut back on sugar to reach for a can of diet soda, a packet of Sweet’N Low or Splenda, or a food labelled “sugar-free.” But what exactly are these sweeteners, and are they really a better choice?
Artificial sweeteners are man-made sugar alternatives that provide a sweet taste with little to no calories. They are commonly used in products such as diet beverages, baked goods, chewing gum, candies and other “sugar-free” foods. Some well-known examples include aspartame, found in products such as Equal; saccharin, found in Sweet’N Low; and sucralose, the sweetener used in Splenda.
Potential Benefits of Artificial Sweeteners
Because artificial sweeteners provide little to no calories and generally have a much smaller effect on blood glucose than sugar, replacing sugars with these sweeteners may offer some potential benefits. For example, sweetening your morning coffee with Splenda instead of adding a spoon of white sugar can reduce the calories consumed from added sugar. This may be helpful for people who are trying to manage their energy intake or body weight.
Artificial sweeteners may also be useful for people with diabetes who are trying to be mindful about their sugar intake. Unlike regular sugar, artificial sweeteners do not typically cause a large rise in blood glucose after consumption and therefore may offer a way for people with diabetes to enjoy sweet foods and beverages without disrupting blood sugar management.
These potential benefits can certainly sound appealing, especially for someone trying to cut back on sugar. However, nutrition is rarely as simple as labelling a food as “good” or “bad.” While artificial sweeteners may offer advantages in certain situations, it is also important to consider what the research tells us about their potential drawbacks.
Some Concerns to Keep in Mind
While artificial sweeteners may offer some benefits, there are also potential concerns to consider. Research examining their long-term effects on metabolic health have produced mixed results that point to the safety and effects of consuming artificial sweeteners differ on an individual basis. Guidelines around artificial sweetener intakes exist because of this and are expressed as an Acceptable Daily Intake (ADI) in mg/kg of body weight/day. ADIs for sweeteners can be found through Diabetes Canada and accessed here: Diabetes Canada
Some observational studies have found an association between higher or more frequent consumption of artificial sweeteners and outcomes such as insulin resistance, type 2 diabetes and obesity. However, these findings do not necessarily mean that artificial sweeteners cause these conditions. People who are already at a higher risk of metabolic disease may also be more likely to choose artificially sweetened products, making it difficult to determine cause and effect.
Another area of growing research is the gut microbiome. Some studies suggest that certain artificial sweeteners may alter the composition or activity of gut bacteria. Because the gut microbiome plays a role in metabolism and overall health, research suggests these changes could have metabolic consequences, such as increased risk of obesity or type 2 diabetes. However, more research is needed to understand whether changes to the microbiome caused by artificial sweeteners have meaningful long-term effects in humans.
Overall, because the evidence does not give us a simple answer, artificial sweeteners may be useful in some circumstances but they should not automatically be viewed as a healthier choice simply because they contain fewer calories or less sugar.
My Final Thoughts
Because evidence surrounding artificial sweeteners is mixed, it points to how they affect different people differently. We should consider individual sweetener types, amounts consumed, and personal context, rather than treating all artificial sweeteners as equal in terms of their impact on health.
If you have the option between a sugary drink or a “zero sugar” drink, choosing the sugar-free version in moderation is generally the better choice for blood sugar and calorie control. If you are consuming artificial sweeteners on a regular basis, keep in mind their potential long term effects by following the Acceptable Daily Intake limits.
Last note: Artificial sweeteners shouldn’t be considered as a “free pass” to unlimited sweetness, a rule of thumb is always moderation!
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