898 898 8787

Artificial Sweeteners can increase the risk of diabetes and weight gain - MyHealth

Food And Nutrition

Artificial Sweeteners can increase the risk of diabetes and weight gain

author

Medically Reviewed By
Dr. Ragiinii Sharma

Written By Prekshi Garg
on Aug 28, 2022

Last Edit Made By Prekshi Garg
on Mar 18, 2024

share
Artificial Sweeteners can increase the risk of diabetes and weight gain
share

The concept of artificial sweeteners was introduced as a “healthier” alternative to the commonly used refined sugar for diabetics. However, recent research suggests that the impacts of artificial sweeteners do more harm than good to the body, and is even worse for the diabetics. They are also one of the greatest contributors to elevated blood glucose levels, which is a complete antagonist of what they were initially created for. This article will dwell deeper about the impacts of artificial sweeteners and how it elevates the risks of diabetes and weight gain in people.

Impacts of Artificial Sweeteners – Recent Study

The two of the most common artificial sweeteners used by people are saccharin and sucralose, but recent studies indicate that they are responsible for elevating blood glucose levels quite proactively. According to the new research conducted at John Hopkins University, Maryland, the researchers analyzed the impacts of four different sugar substitutes on 120 healthy subjects who participated in the study. All the subjects were cleared to have not taken any form of low-calorie sweetener in the last six months before the study. For the research, the group of 120 participants was divided into six groups, each containing 20 healthy individuals with normal blood glucose levels. Each participant in the trial was given 1 gram packet of sweeteners, and the trial was conducted over the course of two weeks. Out of the six groups, four of the groups consumed two packets of sweeteners, around 3x per day. Besides the two staple sweeteners, sucralose and saccharine, the participants were also given aspartame and stevia. Leaving aside the four groups who consumed the artificial sweeteners, the fifth group consumed an equal amount of normal glucose powder and the sixth group had no additional supplement. To better monitor their blood glucose levels throughout the day, the participants were made to wear continuous blood glucose monitors (CGMs) and their blood glucose levels were monitored throughout the day. Besides that, the researchers also conducted glucose tolerance tests at nine points. This was done to monitor how well the insulin in the body is metabolizing the glucose. Amidst the six groups, the ones that consumed saccharin and sucralose had a significantly higher blood sugar spike in the glucose tolerance test. The other groups that consumes aspartame, stevia and the standard glucose powder had stable blood glucose levels. This goes to show that artificial sweeteners that have sucralose and stevia in them impose heightened risks of elevated blood sugar levels compared to the other variants.

Why are Artificial Sweeteners Risking Diabetes and Weight Gain?

If we consider the recent study at John Hopkins, the researchers found that the primary reason why sucralose and stevia contributed to elevated blood glucose levels was because the artificial sweeteners – sucralose and saccharine, directly influence the microbiome in the gut and mouth. The researchers also found that the blood metabolite changes with the two artificial sweeteners, sucralose and saccharine, mimicked that of the ones diagnosed with diabetes. The changes in the microbiome actively contribute to spiked blood glucose levels, preventing optimal blood glucose metabolism in the body and hence contributing to elevated risks of diabetes and eventual weight gain as well.

How Artificial Sweeteners Contribute to Weight Gain?

We are so wired into thinking that sugar is bad for us that the concept of “artificial sweeteners” sounds a lot more enticing to us. Although these sweeteners are calorie-free, often derived from plant sources and claim to be a good sugar replacement, the dark truth behind these goes deeper than that. The evidence surrounding the benefits of artificial sweeteners is fairly less, especially with respect to managing blood glucose levels and weight loss. Let us walk you through the connection between artificial sweeteners, and their impact on appetite, weight gain and obesity.

Impacts on Appetite

Food is considered the fuel to our body. It’s what breaks down inside the body to provide us with the much-needed energy that we need to get us through the day. Irrespectiveof your opinions on foods with sugar, we can’t deny the fact that it is responsible for boosting our energy levels throughout the day. On the flip side, artificial sweeteners, which have little to no calories in them, often sweeten the food but don’t trigger the food reward pathway. This means that despite eating a good amount of food flavored with sweeteners, we are still likely to be hungry and have an increased appetite, leading to overeating and weight gain. Some artificial sweeteners also desensitize the hypothalamus, which regulates our appetite. So, even when you eat enough, you are less likely to feel full and satiated, despite eating more calories than you normally would.

Encouraging Sweet Cravings

The reason why artificial sweeteners were initially introduced into the market was to combat people’s sweet cravings, especially those with diabetes who couldn’t eat refined sugar in one sitting. However, recent studies indicate that the consumption of artificial sweeteners does the complete opposite and leads to elevated sugar cravings in people, completely demeaning its purpose of existence. More research in this aspect is needed to establish a clearer understanding of how and why artificial sweeteners could potentially be contributing to elevated sweet cravings.

Elevated Body Weight

One of the most common side effects of artificial sweeteners is weight gain. Instead of helping out with weight loss, which is how they are marketed, these compounds typically elevate the risks of weight gain instead. A few studies have found that consumption of artificial sweeteners also elevates the body mass index (BMI) but doesn’t have any direct impact on the fat mass of the body. The majority of such studies are observational studies, which means that they need further research to solidify the claims. There are a few studies that indicate that switching to artificial sweeteners instead of relying on high-sugar drinks contributes to significant weight loss. However, most of these findings are from small clinical trials.

Impacts on Metabolic Health

Another important correlation between artificial sweeteners and their impacts on risks of diabetes and weight gain is tied to metabolic health. Studies have time and time found that the excess and prolonged consumption of various artificial sweeteners do contribute to elevated risks of certain metabolic disorders, including type-2 diabetes, heart diseases and metabolic syndrome.

Which Artificial Sweetener is Right for You?

The use of artificial sweeteners as “sugar substitutes” have been around for decades now. They do serve their purpose in making your food sweet without including many calories in the food. But, are they healthy? Recent studies depict that the prolonged and daily consumption of artificial sweeteners (especially sucralose and saccharine) does worse than good for the body. Not only do they increase the risks of diabetes and weight gain, but they also elevate potential risks of vascular diseases in the body. When it comes to selecting any kind of artificial sweetener, always discuss your options with your doctor. It is ideal to avoid it altogether if you are at risk of diabetes and obesity. Most researches now suggest that sugar substitutes can be potentially harmful to people with metabolic conditions. However, further studies are needed to establish the mode of action, the impacts and how artificial sweeteners are more detrimental to the body than good.

Frequently Asked Questions

  • What are the health risks of artificial sweeteners?

Excess consumption of sugar substitutes elevates the risks of diabetes, weight gain, brain tumor, blood cancer, etc.

  • What causes more harm, sugar or artificial sweeteners?

Both sugar and artificial sweeteners come with their list of pros and cons. However, surprisingly enough, some recent studies indicate that the impacts of sugar substitutes might be worse than those of refined sugar.

  • What sweetener is healthiest?

Amidst the four most common types of sweeteners, aspartame and stevia are considered the “healthier” alternatives as compared to sucralose and saccharine.

Conclusion

The commercialization of sugar substitutes is on the rise, especially because of their big claims of weight loss, and is a good alternative for diabetes patients. However, despite the marketing claims and gimmicks, recent studies indicate that they are no better than normal sugar, if not worse.

If you are experiencing unprecedented or early signs of diabetes like excessive thirst, frequent urination, or fatigue, getting comprehensive tests is your ideal route of diagnosis and further treatment.

Simply switching from sugar to stevia won’t necessarily do any good in managing a possible diagnosis of diabetes. Always discuss your symptoms with your doctor before starting a new diet or switching important food groups from your diet with supplements. 

Leave a comment

Consult Now

Share MyHealth Blog