DO YOU USE LOW OR NO CALORIE SYNTHETIC SWEETENERS to shed some pounds? Such substances include aspartame, sucralose, and stevia. If you use sugar substitutes to lose weight, the World Health Organization (WHO) suggests you should stop. Today we explore the use of sugar substitutes for weight loss.
The World Health Organization recently completed a review of 283 studies, leading the group to offer the following observation:
“[The use of sugar substitutes] does not confer any long-term benefit in reducing body fat in adults or children.”
Zero-calorie, non-sugar sweeteners, including artificial and natural sweeteners, do not help long-term weight loss in adults or children.
The use of non-sugar sweeteners may be associated with a high chance of cardiovascular diseases, Type 2 diabetes, and death in adults, the WHO noted.
What are sugar substitutes?
Sugar substitutes are food additives that provide a sweetness like that of sugar while containing significantly less food energy than sugar-based sweeteners, making them zero-calorie or low-calorie sweeteners. Sugar substitutes are used in various foods and beverages, including diet sodas, candy, baked goods, and chewing gum.
There are two main types of sugar substitutes: artificial and natural sweeteners. Artificial sweeteners are chemically synthesized and do not occur naturally in foods. Natural sweeteners are extracted from plants or made from natural substances.
Some of the most common artificial sweeteners include:
- Aspartame (Equal, NutraSweet)
- Acesulfame potassium (Ace-K, Sunett)
- Saccharin (Sweet’N Low)
- Sucralose (Splenda)
- Neotame
- Advantame
Sugar Substitutes: A New Systematic Review
As noted, the World Health Organization recently reported the findings of a systemic review examining non-sugar sweeteners.
The WHO defines artificial sweeteners as “all synthetic and naturally occurring or modified nonnutritive sweeteners that are not classified as sugars found in manufactured foods and beverages, or sold on their own to be added to foods and beverages by consumers.”
The global health body said a systematic review of the available evidence had suggested that:
The use of non-sugar sweeteners does not confer any long-term benefit in reducing body fat in adults or children.
The review also suggested that there might be “potential undesirable effects” from chronic sugar substitute use, including elevated cardiovascular disease and type 2 diabetes risks.
According to the agency, the only exception to the recommendation is for “individuals with pre-existing diabetes.”
Key points — Using Sugar Substitutes to Lose Weight? You Might Want to Stop.
Question. Is using sugar substitutes to lose weight a good idea?
Findings. A systematic review by the World Health Organization discovered that using non-sugar sweeteners does not confer any long-term benefit in reducing body fat in adults or children. Moreover, there might be “potential undesirable effects” from chronic sugar substitute use, including elevated cardiovascular disease and type 2 diabetes risks.
Meaning. Sugar substitutes have no nutritional value. We should reduce our dietary sweetness (beginning early in life) to improve health. I have successfully dropped my sugar intake over the last several years. Interestingly, I tolerate very sweet foods less nowadays.
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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 for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
Thank you for reading “Sugar Substitutes for Weight Loss?”
