Whether you prefer sugar substitutes in your coffee or enjoy artificially sweetened foods, you may wonder how these products affect your body, and if there are potential health risks.
David Lam, MD
In this Q&A, David Lam, MD, Medical Director of the Clinical Diabetes Institute at the Icahn School of Medicine at Mount Sinai, explains what the research says and how to use artificial sweeteners for weight loss.
What are the health benefits of using artificial sweeteners?
The only demonstrated health benefit of artificial sweeteners is they reduce your chances for developing cavities. These sweeteners have zero or very few calories, compared with sugar. However, for those who are looking to reduce their weight or control diabetes, the research is conflicting. There is some evidence that in the short term, there are some improvements in weight loss and glucose control, but the research is not definitive on whether artificial sweeteners help with weight loss in the long term.
What are the potential risks?
There are concerns about whether sugar substitutes increase your risk for cardiovascular complications and diabetes. However, for each study that shows an increased risk, another shows it’s not so defined. While the research so far is inconclusive, patients should be aware these questions exist.
One thing you do need to be wary of—the blanket terms “artificial sweeteners” and “sugar substitutes” are broad.
What are the different types of artificial sweeteners?
Sugar substitutes generally fall into three categories:
- Synthetic sugars are made in laboratories and factories. Examples include Sweet’N Low® and Splenda®.
- Sugar alcohols are often found in processed foods labeled as diet products. Despite the name, these products don’t contain actual alcohol. Unlike synthetic sugar, sugar alcohols can affect your blood sugar, so the marketing labels on these products (e.g., “sugar free”) may be misleading. Additionally, people who have underlying digestive problems may have a negative reaction to sugar alcohols, such as stomach upset and bowel movement changes.
- Natural sugar substitutes, such as Stevia, are extracted from plants. These sugar substitutes are processed in laboratories and factories, but are essentially natural products, such as agave or honey.
How can I know if a food product contains sugar alcohol?
Sugar alcohols are usually found in diet products labeled “sugar free.” If you look at the food label and see ingredients ending in “ol” as in alcohol—such as sorbitol, xylitol, maltitol—it contains sugar alcohols.
Is there a way I can use artificial sweeteners for weight loss?
Artificial sweeteners are useful for weening yourself off added sugar and gradually adapting a wholefood diet. We know they are not effective long term. A doctor or dietician can guide you on how to create a long-term weight loss plan that works for you. For example, a nutritionist can help you understand how to integrate whole fruits into your diet. While fruits contain sugar, they also contain fiber and other nutrients that are part of a wholesome diet, and can be a healthy substitute for processed snacks. Ultimately, there is no one perfect solution for weight loss. You need to weigh the pros and cons of artificial sweeteners on an individual level, and a health care professional can help you do that.