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 proven to be safe for consumption can be sold. Nevertheless, there is increasing 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 will 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, not-nutritional sweeteners, sugar substitutes and high intensity sweeteners. These sweeteners are common ingredients in a wide variety of foods and beverages, including dairy products, frozen desserts, baked goods, candy, chewing gum, breakfast cereals and canned foods. Many products sold as “sugar-free” or “diet” contain one or more sugar substitutes. Some artificial sweeteners are also sold separately as a general purpose sweetener.
Below we give you an overview of the most common artificial sweeteners in foods:
- Acesulfame-K (E950) – 200 times sweeter than sugar
- Aspartaam (E951)- 200 keer zoeter dan suiker
- Neotaam (E961)- 7.000-13,000 times sweeter than sugar
- Saccharin (E964) – 200-700 times sweeter than sugar
- Sucralose (E955)- 600 keer zoeter dan suiker
- Advantame (E969)- 20.000 keer zoeter dan suiker
- Cyclamaat (E952)- 30 tot 50 keer zoeter dan suiker
Sorbitol and xylitol are not included in this article because they also occur in nature and are therefore not considered 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 also 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 responds to the use of artificial sweeteners and seek advice from a health professional if necessary.
Although 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 diabetes weight gain, metabolic disorders, cancer and an increased risk of type 2 diabetes.
Some research has suggested that artificial sweeteners can increase appetite and cravings for sweets, which can lead to higher calorie consumption-intake. This can be especially problematic if people think they are saving calories by switching to artificial sweeteners and then eat more to make up the calorie difference.
Additionally, the use of artificial sweeteners can impact our gut health. There is emerging research that suggests they may influence 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 they are lower in calories, they can still contribute to a craving for sweets and can be found in highly processed foods that contain other unhealthy ingredients.
Recent studies on artificial sweeteners
The latest research does 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 raising concerns for the sweetener industry, as more and more studies suggest their use poses risks. 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 perhaps even a ban on them.
Sweetener Aspartame and acesulfame-K increases the 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 population cohort-Santé (2009-2021). The research identified artificial sweeteners, specifically aspartame and acesulfame-K, which are widely used in foods and drinks worldwide, linked to an increased risk of cancer.
What were the researchers' findings?
In this large study, the results of which were published in 2022, artificial sweeteners (mainly aspartame and acesulfame-K) associated with an increased overall cancer risk (hazard ratio [HR] for higher consumers compared to not-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 the risk of cancer and DNA damage
A byproduct of sucralose, a chemical in the popular calorie-free sweetener Splenda, has been shown to cause damage to DNA, increase the risk of cancer and cause leaks in the intestinal lining, according to a new May 29, 2023 study from North Carolina State University. Splenda is used as a sugar substitute in thousands of foods, drinks, desserts and candies.
Sweetener saccharin increases blood sugar levels and changes to the gut microbiome
Another 2022 study published in the journal CellTrusted Source found that sucralose – and saccharin – could potentially increase blood sugar levels. This is 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 levels 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 intestines. Disruptions in the microbiome can contribute to obesity, type 2 diabetes, inflammatory bowel disease (IBD) and certain types of cancer.
Source: CellTrusted Source
Sweetener erythritol increases the risk of blood clots
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 it toevoegen of erythritol to both whole blood and isolated platelets, which are cell components 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.
Onderzoekers verklaarde: “Onze bevindingen laten zien dat deelnemers die een kunstmatig gezoete drank consumeerden met een erythritolgehalte dat veel voorkomt in verwerkte voedingsmiddelen, gedurende meerdere dagen aanzienlijk verhoogde niveaus in hun bloed hadden – niveaus die ver boven de drempel liggen waarop het risico op stolling toeneemt. Het is van groot belang dat er verdere veiligheidsstudies worden uitgevoerd om de langetermijneffecten van kunstmatige zoetstoffen in het algemeen, en erythritol in het bijzonder, op het risico van hartaanvallen en beroertes te onderzoeken, vooral bij personen met een verhoogd risico op hart- en vaatziekten.”
Source: Cleveland Clinic