Sugar substitutes are synthetic non-caloric sweeteners that provide a sweetness like that of sugar while containing less food energy than sugar-based sweetness. There are a lot of myths and misconceptions that surround artificial sweeteners. This is attributed to the widespread misinformation and fear among different members of society. There has been an ongoing debate among the scientific community and different individuals about the viability of these sugar substitutes. This article explores some of these misconceptions in greater detail to enable you to have a more holistic approach when deciding whether these sugar substitutes are a friend or foe.
The 6 myths ARE…..
Myth #1; Artificial Sweeteners affect blood sugar levels
It is a common misconception that artificial sweeteners affect the levels of blood sugar. Some claims even add that this could ultimately cause type 2 diabetes. Contrary to such beliefs, artificial sweeteners do not enter the bloodstream directly but rather stay in the digestive tract until they are passed into the stool.
It takes only a small amount of artificial sweetness to sweeten foods hence fewer calories are observed than in those foods made with natural sugar. Most sugar substitutes are considered free foods and do not count as calories or carbohydrates on a diabetes exchange. The arguments supporting this myth are based on studies and experiments that were performed on animals and cells in the laboratory. Our bodies, however, are more complex and therefore more tolerant. As a result, they do not display a rise in blood sugar levels when we consume artificial sweeteners.
Myth #2; Artificial Sweeteners can cause weight gain
Another myth surrounding artificial sweeteners is that they cause weight gain and may lead to obesity. Research however shows that natural sugars have more effect on gaining weight than artificial sweeteners. Natural sugars provide high quantities of absorbable carbohydrates. This leads to excessive energy intake. Sugar substitutes improve the energy balance helping in achieving a successful weight loss.
More studies suggest replacing natural sugars with artificial sweeteners to combat obesity and control weight gain. They can be useful as a tool to help people kick their sugar habits and stave off weight gain. Because artificial sweeteners lack Calories, they prevent complete activation of the food reward pathway. This explains why they increase appetite and cravings but they do not necessarily lead to an increase in weight.
Myth #3; Artificial sweeteners can cause cancer
There have been concerns about the potential health consequences of using sugar substitutes. Some claims allege that it may cause cancer. However, research shows that dietary exposure to artificial sweeteners does not pose a health risk to the individuals who consume them. There is a lack of scientific evidence to point out that artificial sweeteners can adversely impact either cancer development or its responsiveness to treatment.
Considering the overall diet composition is more essential in combating cancer risks than any individual ingredient or food substance. That aside, there is also an acceptable daily intake for each sweetener approved by the Food and Drug Administration (FDA). The FDA allows for the safe consumption of artificial sweeteners daily over a lifetime to curb potential concerns and hazards that may arise.
Myth #4; Artificial sweeteners are addictive
Another common myth and misconception is that consuming artificial sweeteners can be addictive. This is not entirely true. There is no conclusive evidence that suggests that these sugar substitutes can be used as a gateway drug. There are concerns about the potential health consequences of using sugar substitutes, with claims alleging that they may cause cancer. This however does not make them addictive as they are manufactured with ingredients that do not contain addictive components. As a result, they cannot lead to physical dependence
Artificial sweeteners do not share the same behavioral pattern that is witnessed with other forms of addiction. The lack of caloric contribution eliminates the need for addiction as it offers partial but not complete activation of the food reward pathways.
Myth #5; Artificial sweeteners have an unpleasant aftertaste
Another myth surrounding artificial sweeteners is that they have an off-putting taste. Although some sugar substitutes have had a lingering, bitter aftertaste over the years, the trend has slowly been changing due to emerging technology and scientific research. This however only represents a small fraction of the entire sugar substitutes. Most of them are generally sweet and have a better taste as compared to natural sugars
Studies show that blending two or more artificial sweeteners that have a bitter taste eventually lowers the overall bitterness as the result of inhibition between substances. The sweeteners work in synergy to emphasize sweetness while reducing the bitter licorice side taste even at high usages
Myth #6; Artificial sweeteners destroy the bacteria found in the gut
There have been myths and concerns that artificial sweeteners disrupt the delicate balance of bacteria in the gut. This is also not true. Research has found that it’s possible different people’s gut bacteria could respond differently to the sweeteners. There are several open questions surrounding this myth. Laboratory findings and preclinical studies do not always translate to complex human conditions.
Wrapping it up
After a deep dive into the scientific literature and acknowledging existing data, it is important to dispel all myths and misconceptions that surround the use of artificial sweeteners. The safety and health benefits of artificial sweetener consumption remain a controversial topic. Despite all the myths, sugar substitutes have proven benefits and therefore deserve a place within a balanced diet.
There is no compelling safety data that suggests whether currently marketed sugar substitutes show hazards that could prompt a change in anyone’s use of these substances. While it is always healthier to prioritize whole foods and a diet rich in nutrients, sometimes artificial sweeteners can be a valuable tool for reducing sugar intake and managing weight when used in moderation as part of a balanced diet.