- You need up to 75 packs of sweeteners a day to notice real health effects
- No Convincing Evidence That Artificial Sweeteners Cause Problems
- More research is needed to determine the full effect
Experts say there is no convincing evidence that artificial sweeteners are dangerous, and you should consume up to 75 packets per day before suffering any health effects.
In recent years, a series of horrifying studies have linked sugar substitutes to many conditions, from heart attacks to strokes to diabetes and even cancer.
But experts warn that the evidence is often indirect and the way studies are conducted is flawed.
of FDA All six approved artificial sweeteners say up to 75 packs a day are safe to consume. A standard 12-ounce Diet Coke contains about five sachets of sweetener, according to the company. American Cancer SocietyThat means you need to drink 5 liters a day before any health problems occur.
On the other hand, decades of research have shown that a few sugar cubes a day can lead to problems such as diabetes, heart disease, stroke, cancer, and teeth.Sugar, unlike sweeteners, also has calories. Therefore, excessive consumption increases the risk of obesity.
Kara Burnstine, a nutrition educator at the Pritikin Longevity Center in Miami, told DailyMail.com she recommends clients consume 10 to 12 packs of the sweetener a day.
“Artificial sweeteners seem like an effective weapon in the fight against weight gain.
“It’s zero calories and sugar-free. Using them to replace sugar in our diet means fewer calories are consumed, weight loss and reduced risk of obesity-related illnesses.” must.
Artificial sweeteners, also called nonnutritive sweeteners, are FDA-regulated food additives that are 200 to 700 times sweeter than sugar.
They activate both sweet and bitter taste receptors and stimulate the brain’s “reward” centers.
They also trick the brain into believing that the body has consumed real sugar, prompting the release of insulin that burns the glucose in the blood.
“Nutritionally, artificial sweeteners do not add calories, but are made from a variety of chemicals or parts from plant extracts (stevia),” says Bagueros, a Columbia University physician and surgeon in nutritional medicine. Assistant professor Ang Lee told DailyMail.com.
The FDA considers the following artificial sweeteners safe to consume: acesulfame-potassium (Ace-K), advantame, aspartame, neotame, saccharin, and sucralose.
This means they are considered non-toxic for human consumption. They contain little to no calories, but lack valuable nutrients such as vitamins and fiber. doing.
Recent research has stirred fears surrounding artificial sweeteners. study in february A link was found between the artificial sweetener erythritol and an increased risk of cardiovascular events such as heart attack and stroke.
Researchers examined the effects of adding erythritol to whole blood or isolated platelets, or small pieces of cells found in blood. Aids clotting and aids wound healing.
Researchers noted that erythritol is poorly metabolized and is mostly excreted in the urine.
they also found that circulating levels of multiple polyols commonly found in artificial sweeteners were associated with increased incidence of cardiovascular events. The presence of erythritol in the blood makes clotting more likely and may contribute to the risk of this cardiac event.
However, most of the participants were over the age of 60 and had an increased risk of heart attacks and strokes.
Several studies focusing on the downsides of artificial sweeteners have evaluated highly specific populations.
for example, Research in biological psychiatry We found a potential link between aspartame and an increased risk of depression, but the results were limited to people who already had a mood disorder. We have not been able to definitively prove that the sweetener is the culprit.
another study Participants, especially children with absence seizures, found an increase in brain activity associated with aspartame.
Other studies have found broader benefits.
a review For example, the journal Nutrition and Cancer found no evidence that sucralose causes cancer in humans.
One 2019 study by BMJ examined the effects of consuming artificially sweetened beverages on cancer risk in more than 100,000 participants.
Researchers found that drinking sugary drinks may increase cancer risk, but artificially sweetened drinks did not pose the same risk.
“There is no compelling evidence that aspartame (Nutrasweet), sucralose (Splenda), or saccharin (Sweet ‘N Low) causes disease or poses a direct threat to human health,” Burnstine said. says.
Burnstine with added artificial sweeteners may aid weight loss when replacing sugar, and may actually lower your risk of health problems.
This includes swapping cans of Coke for Diet Coke or swapping honey for packs of Splenda.
“They are beneficial for glycemic control and are therefore particularly beneficial for diabetics when used in place of refined sugars, including fruit juice concentrates,” Burnstine said.
Lee stressed that more research is needed to fully understand the long-term effects of artificial sweeteners, but for now the risks seem exaggerated.
“To make a final decision, it will be important to do more research looking across groups of sweeteners and comparing the effects of different sweeteners on metabolism, microbiome, and long-term health risks.
“In determining how much natural sugar is safe for our bodies, it’s important to consider individual health conditions such as diabetes and metabolism,” says Burnstine.
“In some cases, artificial sweeteners may be a good option for reducing overall sugar intake and managing blood sugar levels, but natural sweeteners such as fruits and honey may be a better choice. not.”
“We always recommend naturally sweetened whole foods, like fruits, over artificial sweeteners, but adding a dash of zero-calorie sweetener to your morning bowl of oatmeal or an occasional diet soda is a good idea. To do is a much better choice than pastries and regular sodas,” Bernstein said.
“If you go with a zero-calorie sweetener, choose sucralose or stevia as they have the strongest evidence of their safety.
