The impact of artificial sweeteners on our health: a review of the evidence
With the rise of low-calorie foods and diet drinks, artificial sweeteners have become indispensable for many. But what are the possible consequences of using these sweeteners? Currently, artificial sweeteners are regulated by the government, and only those sweeteners that have been shown to be safe for consumption are allowed to be sold. Nevertheless, there is growing evidence that artificial sweeteners can have a negative effect on our health. In 2022 and 2023 alone, there will be numerous RED FLAG studies on the use of sweeteners.
In this article, we'll discuss what science has discovered so far about artificial sweeteners and their effects on human health.
What Are Artificial Sweeteners?
Artificial sweeteners are sweeteners that contain little to no calories, but have a higher sweetening power per gram than sweeteners with calories, such as table sugar, honey or corn syrup. They are also referred to as low-calorie sweeteners, non-nutritive sweeteners, sugar substitutes, and high-intensity sweeteners. These sweeteners are common ingredients in a wide variety of foods and drinks, including dairy products, frozen desserts, baked goods, candy, chewing gum, breakfast cereals and canned foods. Many products marketed as "sugar-free" or "diet" contain one or more sugar substitutes. Some artificial sweeteners are also sold separately as commonly used sweeteners.
Below we give you an overview of the most common artificial sweeteners in food:
- Acesulfame-K (E950) – 200 times sweeter than sugar
- Aspartame (E951)- 200 times sweeter than sugar
- Neotame (E961)- 7.000-13.000 times sweeter than sugar
- Saccharin (E964) – 200-700 times sweeter than sugar
- Sucralose (E955)- 600 times sweeter than sugar
- Advantame (E969)- 20.000 times sweeter than sugar
- Cyclamate (E952)- 30 to 50 times sweeter than sugar
Sorbitol and xylitol are not included in this article because they also occur in nature and are therefore not classified as artificial sweeteners. Synthetic sugar substitutes, such as acesulfame-K, aspartame and sucralose, are man-made and are therefore absorbed and metabolized differently than many other nutrients.
What are the dangers of sweeteners
In addition to the specific health aspects, there are other considerations when using artificial sweeteners. For example, some people experience side effects such as headaches, digestive problems or allergic reactions when consuming these sweeteners. It is important to assess on an individual level how a person reacts to the use of artificial sweeteners and seek advice from a health professional if necessary.
While artificial sweeteners are often used as an alternative to sugar, some concerns have been raised about their potential health effects. For example, several studies have suggested that artificial sweeteners could play a role in weight gain, metabolic disorders, cancer and an increased risk of type 2 diabetes.
Some research has suggested that artificial sweeteners may help appetite and cravings for sweets can increase, which can lead to a higher calorie intake. This can be especially problematic if people believe they are saving calories by switching to artificial sweeteners and then start eating more to make up for the calorie difference.
In addition, the use of artificial sweeteners can affect our gut health. There is emerging research suggesting they may affect the composition of gut bacteria, which may play a role in metabolism and overall health. More research is needed to fully understand these effects and assess the long-term effects on human health.
Artificial sweeteners are not automatically healthier than natural sugars. Although lower in calories, they can still contribute to a sweet craving and can be found in highly processed foods that contain other unhealthy ingredients.
Recent studies on artificial sweeteners
The most recent studies do not bode well for the sweetener industry. Recent studies shed a disturbing light on artificial sweeteners and their potential impact on health. These findings are of concern to the sweetener industry as more and more studies suggest that there are risks associated with their use. The once-lauded alternatives to sugar are now facing critical findings pointing to possible negative effects on several aspects of health. These developments are an important point of attention and stimulate further research into the safety and long-term effects of artificial sweeteners and possibly even a ban on them.
Sweetener Aspartame and Acesulfame-K increases risk of cancer
This large cohort study that took place between 2009 and 2021 included a total of 102.865 adults from the French NutriNet-Santé population cohort (2009-2021). The study linked artificial sweeteners, particularly aspartame and acesulfame-K, commonly used in foods and beverages worldwide, to an increased risk of cancer.
What were the researchers' findings?
In this large study with results to be published in 2022, artificial sweeteners (especially aspartame and acesulfame-K) were associated with an increased overall cancer risk (hazard ratio [HR] for higher consumers compared to non-users = 1,13 [95% CI 1,03 to 1,25], P-trend = 0,002).
Aspartame intake was associated with increased breast cancer risk (HR = 1,22 [95% CI 1,01 to 1,48], P = 0,036) and obesity-related cancer risk (HR = 1,15 [95% CI 1,01 to 1,32], P = 0,026).
Source: Pubmed
Sweetener sucralose increases risk of cancer and DNA damage
According to a new May 29, 2023 study from North Carolina State University, a by-product of sucralose, a chemical in the popular no-calorie sweetener Splenda, has been shown to cause damage to DNA, increase cancer risk and cause leaks in the intestinal mucosa. Splenda is used as a sugar substitute in thousands of foods, drinks, desserts and candies.
Sweetener saccharin increases blood sugar and changes to the gut microbiome
Another 2022 study published in the journal CellTrusted Source found that sucralose—and saccharin—may increase blood sugar levels. This has been linked to a higher risk of type 2 diabetes, heart disease and stroke.
In this study, these sugar substitutes not only caused a rise in blood sugar like normal sugar, but they also caused changes in the microbiome. This means that these sweeteners do not pass through the body without any effect, as previously believed by researchers. The gut microbiome is a collection of bacteria and other microbes that live in the gut. Disturbances in the microbiome can contribute to obesity, type 2 diabetes, inflammatory bowel disease (IBD) and certain cancers.
Source: Cell Trusted Source
Sweetener erythritol increases the risk of blood clot
Researchers studied a group of more than 4.000 individuals from the United States and Europe and found that those with higher levels of erythritol in their blood had an increased risk of serious cardiovascular events, such as heart attacks, strokes and death. In addition, they also investigated the effects of adding erythritol to both whole blood and isolated platelets, which are cell parts that clump together to stop bleeding and contribute to blood clots. The results showed that erythritol activated platelets more easily and promoted clot formation. Preclinical studies confirmed that consuming erythritol increased clot formation.
Researchers stated: “Our findings show that participants who consumed an artificially sweetened beverage with an erythritol content common in processed foods had significantly elevated levels in their blood for several days — levels well above the threshold at which the risk of clotting increases. . It is of great importance that further safety studies are conducted to investigate the long-term effects of artificial sweeteners in general, and erythritol in particular, on the risk of heart attacks and strokes, especially in individuals at increased risk of cardiovascular disease. ”
Source: Cleveland Clinic
