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Nutritionist and dietician
Artificial sweeteners, i.e. sugar substitutes, are used in many common foods and drinks. They exceed the sweetening power of normal sugar many times over and contain no calories. But what is really behind these supposedly great diet sweeteners? Are they really so harmless that we can consume them all the time?
Artificial sweeteners, also known as sugar substitutes, are substances that are used instead of sucrose (sugar) to sweeten foods and drinks. These sweeteners are many times sweeter than sugar. Therefore, much smaller quantities are required (approx. 200 to 20,000 times less) to achieve the same level of sweetness.
Artificial sweeteners such as aspartame, sucralose, acesulfame-K and saccharin have been the subject of debate for years due to their potentially harmful side effects. In principle, all of these sweeteners are considered "safe". However, according to the US Food and Drug Administration (FDA), they are under scrutiny due to their side effects. The side effects of artificial sweeteners range from headaches and migraines to a shrunken thymus gland, impaired liver and kidney function and mood swings.
However, refined sugar is not any healthier. Side effects include diabetes, tooth decay, obesity, heart disease, certain types of cancer and impaired cognitive performance.
If you are still consuming artificial sweeteners, stop immediately! Artificial sweeteners or non-nutritive sweeteners (without nutritional value) have been the subject of controversy since they were introduced to the market in the 1950s. Scientific research confirms that they are associated with many harmful side effects.
Sweeteners were introduced to meet the increasing demand for sweet foods. As they contain no calories, they seemed to be a good alternative to refined sugar and natural sweeteners and fitted perfectly into the diet plans of low-carb diets. (Unfortunately, some still recommend the use of artificial sweeteners as part of Paleo, Atkins or keto diets). However, the side effects associated with them in no way justify their use. These substances can cause symptoms ranging from headaches and migraines to weight gain and serious illnesses such as cardiovascular disease.
Many people are also unaware that artificial sweeteners can lead to an addiction to unnaturally sweet foods. We train our taste buds, so to speak, to want to consume ever sweeter foods in ever greater quantities. This leads to an increase in the number of people suffering from obesity, type 2 diabetes, kidney damage and other illnesses.
Scientists suspect that we turn to other foods to close the calorie gap and feel satiated. We all know people who order a Diet Coke and one of the highest calorie dishes on the menu in the same breath. That's because non-nutritive sweeteners do absolutely nothing to help us feel full and leave us feeling empty.
The calorie content:
Calorie-free sweeteners sound good and tempting at first, especially if you want to lose weight. But the opposite is the case. Their side effects far outweigh any potential weight loss benefits. In fact, artificial sweeteners are linked to weight gain! The results of a randomized trial from 2017 show that artificial sweeteners increase BMI as well as the incidence of metabolic syndrome and type 2 diabetes. However, these results need to be verified in further studies.
Holly Strawbridge, former editor of Harvard Health magazine, points out that all FDA studies confirm that non-nutritive sweeteners are not carcinogenic. However, all of these studies were based on much smaller doses than the 700 ml of diet soda we consume on average per day. In addition, the portion size has increased steadily in the past. Servings of up to 1.5 liters are no longer uncommon. However, no studies have ever been carried out to confirm the safety of such quantities.
In addition, a study on the effects of artificial sweeteners on atherosclerosis found that daily consumption of beverages with artificial sweeteners is associated with a 35 percent higher risk of metabolic syndrome and a 67 percent higher risk of type 2 diabetes. Atherosclerosis is when deposits form on the inside of the artery walls. These can lead to strokes, heart attacks and even death.
Further test results show that artificial sweeteners are associated with the development of glucose intolerance and other digestive disorders, leading to an unhealthy increase in blood sugar levels. According to the results of a study published by scientists in the journal "Trends in Endocrinology and Metabolism", the constant consumption of sweet, calorie-free foods impairs our metabolism.
Another study, published in the journal "Inflammatory Bowel Diseases", found that artificial sugar substitutes such as sucralose and maltodextrin increased intestinal inflammation in mice suffering from Crohn's disease. In particular, the sweeteners led to an increase in proteobacteria that could be linked to E. coli, salmonella and legionella.
Below we take a look at the most common (and dangerous) artificial sweeteners currently available. First of all, it's important that you recognize artificial sweeteners as such when you look at a product's ingredients list. Look out for the following ingredients:
Many people are surprised at how many foods, medicines and drinks contain artificial sweeteners. Here we list some surprising examples where you should check at home whether the products contain artificial sweeteners.
This list is not exhaustive. Therefore, always read the information on the product packaging carefully and avoid products that contain these chemical substances.
It cannot be emphasized often enough: Avoid these artificial sweeteners, especially the five we'll discuss in more detail below. You have a wealth of natural, healthy sweeteners at your disposal that provide you with important nutrients and taste good.
The beverage manufacturer Pepsi recently announced that it would be adjusting the formulation of Pepsi light, decaffeinated Pepsi light and Pepsi Cherry light in the USA. Due to declining sales, the company is replacing aspartame with sucralose and acesulfame-K. According to Pepsi Vice President Seth Kaufman, consumers want aspartame to disappear from beverages. "We listen to what our customers want. This is what they want from us."
However, this does not make the drinks any better. Sucralose and acesulfame-K can also cause side effects. Pepsi is not changing the recipe to improve the health of its customers - after all, the recipe of the popular American drink Mountain Dew, for example, remains unchanged - the company is changing the recipe because consumers are now aware of the dangers of aspartame.
Unfortunately, this does not apply to sucralose and acesulfame-K. Pepsi obviously believes that they are boosting their sales figures with this measure. But don't be fooled by this marketing ploy: Aspartame, sucralose and acesulfame-K are all questionable for your health.
The US Food and Drug Administration (FDA) approved aspartame almost 35 years ago. The sweetener is currently found in more than 6,000 foods and drinks and more than 500 over-the-counter or prescription medicines. Aspartame is found in many products in which we would not expect to find the substance. It is not heat-resistant and is therefore normally found in drinks and foods that have not been heated.
According to a study recently published in the "American Journal of Industrial Medicine", "a reassessment of the current view of international regulatory authorities should be seen as a matter of urgency for public health." This statement was made against the background that aspartame showed a carcinogenic effect in the study.
The scientists observed that aspartame can impair memory performance and increase oxidative stress in the brain. Pregnant or breastfeeding women should avoid this questionable artificial sweetener at all costs. A recent study provided alarming results for women who consume artificial sweeteners during their pregnancy or while breastfeeding. Apparently, aspartame in particular can lay the foundation for later metabolic syndrome and obesity in infants.
Common side effects after consuming aspartame are headaches, migraines, mood swings, dizziness and manic attacks. Aspartame contains phenylalanine, aspartic acid and methanol. These substances remain in the liver, kidneys and brain for a longer period of time and can cause damage there.
Sucralose is obtained from sugar and was initially introduced as a natural sugar substitute. However, it is a chlorinated sucrose derivative. You read that right: Chlorine, one of the most toxic substances on the planet! Scientists discovered sucralose rather by chance during the development of new insecticides. The compound was not initially intended for human consumption.
Sucralose is 600 times sweeter than sugar. It doesn't take much imagination to realize that consuming sucralose can contribute to an addiction to overly sweet foods. In June 2014, the "Center for Science" classified the substance in the "Caution" category after an ongoing study established a link to leukemia in mice.
A study published in the "Journal of Toxicology and Environmental Health" came to the conclusion that cooking with sucralose at high temperatures can produce dangerous chloropropanols. These are toxic compounds. Both rodent and human studies show that sucralose can alter levels of glucose, insulin and glucagon-like peptide 1. Last but not least, it is not biologically inert, i.e. it can be metabolized and has a toxic effect on the body.
Acesulfame-K consists of potassium salts containing methylene chloride and is found in many sugar-free chewing gums, alcoholic beverages, candies and sweetened yogurt. The sweetener is usually combined with aspartame and other calorie-free sweeteners so that the taste disadvantages of the other sweetener are eliminated.
Acesulfame-K is considered the least researched artificial sweetener. This is somewhat surprising as the main ingredient, methylene chloride, can cause nausea, mood swings and possibly cancer, as well as impairing liver and kidney function and vision if taken over a long period of time. There may even be a link to autism.
Acesulfame-K is not only used to sweeten foods, but is also increasingly used as a flavor enhancer. The sweetener is heat-resistant and is usually found in highly processed foods and baked goods. Our body cannot break down the compound. Researchers suspect that it has a negative effect on our metabolism.
In the 1970s, scientists suspected that saccharin and similar substances could cause bladder cancer. As a result, products in the USA had to be labeled with a warning: "Use of this product may be hazardous to your health. This product contains saccharin, which has been shown to cause cancer in laboratory animals."
The FDA has now dispensed with this warning. Nevertheless, scientists continue to link saccharin to serious illness in their studies. Unfortunately, saccharin is commonly found in children's medications, including aspirin chewable tablets, cough syrup and other over-the-counter and prescription medications. Researchers suspect that saccharin contributes to increased photosensitivity, nausea, indigestion, rapid heartbeat (tachycardia) and some cancers.
An important note to all dog owners: artificial sweeteners - especially those based on sugar alcohols - are life-threatening to dogs. Pay particular attention to peppermint candies, sweets, sugar-free chewing gum, frozen desserts and other foods when your dog is around.
Artificial sweeteners have a reputation for causing cancer. This topic is still very controversial. According to experts, the consumption of sweeteners in normal household quantities is harmless. This amount is indicated by the ADI value (Acceptable Daily Intake). The ADI value is determined by international expert committees. Other studies point to a link between artificial sweeteners and cancer.
Experts disagree on whether artificial sweeteners cause cancer or not. Nevertheless, artificial sweeteners cause other harmful side effects, as mentioned above. So don't take the risk in the first place and avoid them if possible.
Fortunately, we have a wide range of healthier and tastier alternatives to refined sugar, corn syrup and artificial sweeteners. Scientists published the results of a study in the Journal of the American Dietetic Association.
The benefits of natural sweeteners vary depending on the type, but they all have one thing in common: they are completely natural.
"Unlike non-nutritive sweeteners, natural sweeteners contain calories and nutrients. They are metabolized and change as they move through the body." In other words, natural sweeteners like honey, maple syrup and molasses contain beneficial compounds and our bodies know how to process them. Aside from stevia and monk fruit, all other natural sweeteners not only have sweetness, but also health benefits, including vitamins and minerals.
According to the US Food and Drug Administration, some of them (such as banana puree and date puree) have a positive effect on blood pressure and lower cholesterol levels and the risk of heart disease. Fruit also improves the health of pregnant women and their unborn children.
Please note: even "healthy" sweeteners are no longer healthy in large quantities! Because sugar is sugar! Even if these sweeteners still contain other valuable ingredients in small quantities. The quantity is also decisive here!
The best thing to do would therefore be to reduce sweeteners in general, but if you do, use natural ones!
According to the Cleveland Clinic, "table sugar is pro-inflammatory, high in calories and offers no nutritional benefit."
What is the healthiest alternative to sugar?
Some nutrition experts recommend fruit as it contains no empty calories but is full of natural sugars. However, it also depends on personal taste and/or individual health.
Industrially processed foods (such as muesli bars) or sugary drinks (e.g. lemonade) contain a lot of refined sugar (i.e. table sugar). You should therefore always read the ingredients list and nutritional information on the label. Natural sweeteners provide important nutrients and thus contribute to our health. Raw sugar has been less processed than refined sugar. However, there are much healthier alternatives available (see above).
Is stevia better than sugar?
Most nutritionists would answer this question in the affirmative, especially when it comes to pure, organically grown stevia. But this is exactly where the danger lies. You need to read the product labels carefully, even in the case of natural sweeteners. Some stevia products contain erythritol as well as stevia; some maple syrup also contains corn syrup with a high fructose content (isoglucose, glucose-fructose syrup).
Which is the "healthiest" artificial sweetener?
One that is not artificial! This is not really an answer to the question, but it is always surprising why so many people turn to artificial sweeteners when there are much better natural alternatives available. There is even a natural sweetener that contains no calories and no sugar: Stevia!
Please don't be fooled into thinking that artificial sweeteners without calories and sugar are healthy. Both animal and human studies consistently show that constant consumption of diet soda or artificial sweeteners is associated with higher body mass index (BMI), obesity and metabolic syndrome.
Sources (in English):
Swithers, S. E. (2013, September). Artificial sweeteners produce the counterintuitive effect of inducing metabolic derangements. Trends in Endocrinology and Metabolism: TEM, 24(9):431-41, doi: 10.1016/j.tem.2013.05.005
Suez, J., Korem, T., Zeevie, D., Zilberman-Schapira, G., Thaiss, C. A., Maza, O. et al. (2014, October). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature, 514(7521):181-6, doi: 10.1038/nature13793
Soffritti, M., Padovani, M., Tibaldi, E., Falcioni, L., Manservisi, F. & Belpoggi, F. (2014, April). The carcinogenic effects of aspartame: The urgent need for regulatory re-evaluation. American Journal of Industrial Medicine, 57(4):383-97, doi: 10.1002/ajim.22296
Araújo, J. R., Martel, F. & Keating, E. (2014, November). Exposure to non-nutritive sweeteners during pregnancy and lactation: Impact in programming of metabolic diseases in the progeny later in life. Reproductive Toxicology, 49:196-201, doi: 10.1016/j.reprotox.2014.09.007
Schiffman, S. S. & Rother, K. I. (2013, September). Sucralose, A Synthetic Organochlorine Sweetener: Overview of Biological Issues. Journal of Toxicology and Environmental Health, 16(7): 399–451, doi: 10.1080/10937404.2013.842523
Kalkbrenner, A. E., Schmidt, R. J. & Penlesky, A. C. (2014, November). Environmental chemical exposures and autism spectrum disorders: a review of the epidemiological evidence. Current Problems in Pediatric and Adolescent Health Care. 44(10):277-318, doi: 10.1016/j.cppeds.2014.06.001
Van Eyk, A. D. (2015). The effect of five artificial sweeteners on Caco-2, HT-29 and HEK-293 cells. Drug and Chemical Toxicology, 38(3):318-27, doi: 10.3109/01480545.2014.966381
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Conzález-Sarrías, A., Ma, H., Edmonds, M. E. & Seeram, N. P. (2013, January). Maple polyphenols, ginnalins A-C, induce S- and G2/M-cell cycle arrest in colon and breast cancer cells mediated by decreasing cyclins A and D1 levels. Food Chemistry, 136(2):636-42, doi: 10.1016/j.foodchem.2012.08.023
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