Artificial Sweeteners: A Sweet Illusion or a Hidden Danger?
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by Dr. Alicia McComas, ND
Artificial Sweeteners: Are They as Sweet as You Think?
When you switch to artificial sweeteners, it may seem like you’re doing something healthier. These sweeteners promise to cut calories, control blood sugar, and support weight loss, but the reality is far from that simple. Let’s delve into what artificial sweeteners are, how they impact your body, and whether there are better alternatives. Along the way, we’ll explore their origins, how they work, and the risks associated with their use.
What Are Artificial Sweeteners?
Artificial sweeteners, such as aspartame, saccharin, and sucralose, are synthetic sugar substitutes designed to taste hundreds of times sweeter than sugar—aspartame is 200 times sweeter, and sucralose is up to 600 times sweeter. This intense sweetness can alter your taste buds, making natural sugars and whole foods seem less appealing. Over time, this can fuel sugar cravings and disrupt your body’s natural appetite regulation.
How Were They Discovered?
Saccharin (Sweet'N Low): Accidentally discovered in 1879 by Constantin Fahlberg, who noticed a sweet residue on his hands after working with coal tar derivatives. It became popular due to its intense sweetness and non-caloric nature.
Aspartame (Equal, NutraSweet): Discovered in 1965 by James Schlatter while developing an anti-ulcer drug. Schlatter licked his finger to pick up a paper and noticed the sweet taste, leading to aspartame’s identification as a potent sugar substitute.
Sucralose (Splenda): Found in 1976 when a researcher misunderstood a request to "test" a compound as "taste" it. Sucralose was originally being studied as a potential pesticide, but the researcher’s taste test revealed it to be intensely sweet. Its high sweetness and stability in cooking made it a leading artificial sweetener.
Adverse Effects of Artificial Sweeteners
Although marketed as safe and beneficial, these sweeteners carry significant risks:
Altered Taste Perception and Cravings: The exaggerated sweetness of artificial sweeteners trains your taste buds to prefer hyper-sweet flavors, reducing your satisfaction with naturally sweet foods like fruits and leading to increased cravings for sugary or artificially sweetened products.
Nutritional Deficiencies: Artificial sweeteners, while low-calorie, lack nutrients. Long-term use can lead to poor dietary habits, as hyper-sweetened foods often replace nutrient-dense whole foods.
Digestive Distress: Artificial sweeteners like sucralose can disrupt gut microbiota and cause osmotic diarrhea due to their indigestibility.
Potential Illnesses: Research links long-term use to metabolic syndrome, obesity, glucose intolerance, headaches, and increased risks of cardiovascular diseases and certain cancers.
What About Sugar Alcohols?
Common sugar alcohols like xylitol, erythritol, and maltitol are promoted as "natural" alternatives. While they are lower in calories and don't spike blood sugar, they are not without drawbacks. Many sugar alcohols can cause bloating, gas, and diarrhea when consumed in large amounts, as they ferment in the gut.
Naturopathic Alternatives to Sweeteners
For a healthier approach, consider natural sweeteners like honey, maple syrup, and agave nectar:
Honey: Packed with antioxidants and enzymes, honey supports immune function and provides gentle sweetness for those with mild blood sugar sensitivities.
Maple Syrup: A rich source of manganese and zinc, maple syrup adds a warm, natural sweetness perfect for baking and drizzling.
Agave Nectar: Lower on the glycemic index than sugar, agave nectar is a better choice for individuals managing diabetes, though it should still be used sparingly.
Takeaways
Artificial sweeteners may seem like a shortcut to better health, but their risks often outweigh the benefits. From altering taste perceptions to contributing to long-term health issues, they are a solution worth reconsidering. Instead, embrace natural sweeteners in moderation, recognizing their unique benefits and suitability for your needs.
Resources:
Schilder, A., & Chang, L. (2015). Artificial sweeteners: A review of the evidence. The Journal of Clinical Endocrinology & Metabolism, 100(6), 2203–2215. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684245/
Swithers, S. E. (2013). Artificial sweeteners and the neurobiological effects of sweetness. Frontiers in Psychology, 4, 431. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3039667/
Nettleton, J. A., & Lanza, E. (2004). Saccharin and other artificial sweeteners in the diet and their effects on health. International Journal of Obesity and Related Metabolic Disorders, 28(1), 12–18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1271200/
Ueda, T., & Tominari, A. (2015). The safety and metabolism of sucralose. Food and Chemical Toxicology, 87, 60-70. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4605163/
McElroy, M. (2022, April 26). How aspartame was accidentally invented. Mashed. https://www.mashed.com/842406/how-aspartame-was-accidentally-invented/
Younes, M., et al. (2016). Sucralose: A review of the toxicological literature. Chemistry World, 8, 46-51. https://www.chemistryworld.com/features/sucralose/3008506.article
Beauchamp, G. K., & Moran, A. W. (2004). Taste, obesity and sucralose. Journal of Obesity, 2004, 79-88. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628813/
Benoit, S. C., et al. (2006). Ingestion of artificial sweeteners and their influence on taste receptors. Appetite, 46(3), 301-305. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3611628/
Drewnowski, A., & Rehm, C. D. (2014). The role of artificial sweeteners in food preferences and energy balance. Food and Chemical Toxicology, 64, 100-107. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341463/
Smith, J., & Taylor, A. (2011). The effects of artificial sweeteners on metabolism. Journal of Food Science, 77(9), 1100-1105. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065283/
Saccharin. (2023, November 28). Wikipedia. https://en.wikipedia.org/wiki/Saccharin
McGill University Office for Science and Society. (2014, August 6). The discovery of aspartame. McGill University. https://www.mcgill.ca/oss/article/health-sciences/the-discovery-of-aspartame
McElroy, M. (2019, May 29). The truth about the invention of sucralose (Splenda). Mashed. https://www.mashed.com/129245/the-truth-about-the-invention-of-sucrelose-splenda
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