NEW RESEARCH CHALLENGES THE NOTION that aspartame and other non-nutritive sweeteners do not affect our bodies. Today we explore artificial sweeteners and health.
Non-nutritive sweeteners (NNS) are high-intensity sweeteners and typically have no or very few calories. Due to recommendations to limit dietary sugar intake, NNS have become widely used.
Do you think of sugar substitutes as metabolically inert? You may be surprised that these artificial substances are not metabolically inert. They can change our gut microbiome in ways that influence blood sugar levels.
Non-nutritive sweetener types
Naturally occurring non-nutritive sweeteners (NNS) are made from plant-based products. On the other hand, we have synthetic (“artificial”) sweeteners.
We measure NNS sweetness by comparing the substances with a sucrose solution of 30 grams per liter, the lowest detectable concentration level for our taste buds.
Synthetic NNS examples
For example, sucralose (EZ Sweet, Nevala, Sweetzfree, Splenda) has 600 to 650-times the sweetening power of the sucrose solution. Saccharin (Necta Sweet, Sweet n Low, Heremestas) has 300 to 500 times the sweetening power of sucrose. Finally, aspartame (AminoSweet, Candarel, Equal, NatraTaste) has 200 to 300-times the sucrose power.
Natural NNS examples
Steviol Glycosides (Stevia, NuStevia, Truvia, Previa) have 200 to 300-times the sweetening power of the sucrose solution. Xylitol (XyloSweet, Ideal, PolySweet) has the same sweetening power as our sucrose solution. Sorbitol (Sorbitol, Sorbal) has 0.6 times the power of sucrose.
https://www.mdpi.com/2072-6643/10/7/818
The United States Food and Drug Administration (FDA) classifies non-nutritive sweeteners as food additives, including the following:
- Saccharin
- Aspartame
- Acesulfame K
- Sucralose
- Neotame
- Advantame
- Stevia glycosides
- Luo han guo fruit (monk fruit) extracts.
The FDA doesn’t regard sugar alcohols (for example, xylitol and sorbitol) as food additives.
Non-nutritive sweeteners (NNS) and dental caries
Can we reduce the risk of dental caries (“cavities”) by replacing sugar-sweetened products with ones sweetened with non-nutritive sweeteners? Does using NNS-containing chewing gum, carbonated beverages, and candies reduce our risk of developing holes in our teeth?
There is limited evidence that using products sweetened with NNS (rather than sugar) reduces our risk of suffering from dental caries. Sugar alcohols such as xylitol or erythritol disrupt the dental caries-forming strains of bacteria such as Streptococcus mutans.
On the other hand, drinking carbonated beverages has peril; these drinks are acidic and can weaken the enamel that protects our teeth.
Non-nutritive sweeteners (NNS) and weight loss
Should you use non-nutritive sweeteners for weight loss? Here, the evidence for using NNS for weight reduction is mixed; some studies show the substances to be associated with weight loss, some with no weight change, and others with weight gain.
Here is an example of the ineffectiveness of NNS for weight management: A 2019 analysis of five randomized clinical trials discovered that NNS use did not lead to greater weight loss than caloric sweeteners or a placebo.
On the other hand, overweight or obese individuals who consume large volumes of sugar-sweetened beverages and those in a structured weight loss program may benefit from NNS.
Please go here to learn more about artificial sweeteners and health:
Thank you.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
