Sugar provides our bodies with energy in the form of calories , which is probably why we have evolved to find it so delicious. Although we need calories, too many can make us gain weight, which can cause weight-related illnesses, like type 2 diabetes, and high blood pressure.
Artificial sweeteners were invented to taste like sugar but have almost no calories; the goal was to have a sweetener that we could eat more of without developing diseases or gaining too much weight. However, artificial sweeteners sometimes have negative effects on the body and brain that sugars do not.
Our brains, stomach microbes, and pancreases process artificial and real sugars differently—which can cause us to eat more, gain more weight, and have a harder time digesting the real sugars that our bodies need. To understand why we like artificial sweeteners , we must first understand what makes us like real sugar. Sugar provides energy to our bodies in the form of calories, so we, like most other creatures, have evolved to enjoy it.
Sugar comes in a variety of forms, such as glucose , sucrose, and fructose, but there are many more. Sugar increases activity in certain parts of our brains, which means that those parts become excited due to the incoming nutrition. Brain activation happens because of electrical activity that occurs within cells called neurons.
The electrical signal through the axons then results in the release of brain chemicals called neurotransmitters see Figure 1. Neurotransmitters set off reactions that lead to many different sensations that we feel—one of which is hunger. Scientists have conducted studies involving both humans and other animals, and have discovered evidence that our need for energy is what drives our love of sweets. Although animals and humans can certainly be very different, many important discoveries have been made using animals in experiments that would be unfair, unsafe, or very difficult to perform on human participants.
For instance, in one experiment, a group of rats was given food that was sweetened with glucose a type of sugar , and a different group of rats was given food sweetened with artificial sweeteners.
Then, both groups of rats were temporarily deprived of food, to make them hungry. After hunger was induced through food deprivation, the researchers found that when both groups of rats were given access to new glucose-sweetened food, the rats that were initially given artificially-sweetened food ate significantly more than those who were originally given glucose-sweetened food [ 1 ].
They over-ate the glucose-sweetened food because they had not been used to the connection between the sweet taste and its caloric content, due to having been given low-calorie, artificially-sweetened food initially. In effect, they were unable to make the connection between sweetness and nourishment. In humans, our need for calories affects the way our brains work, too.
Different parts of our brains get excited by sugar when we are hungry vs. Unfortunately, our love of sweets can be bad for us when we are not in survival situations which, thankfully, is most of our lives!
The more sugar, or sucrose, that we eat, the more we start to crave it. This is especially true when we are children, because as kids, we need lots of calories to grow big and strong.
It is perhaps this tendency for eating too much that led to the invention of low- and zero-calorie sweeteners, such as saccharin, sucralose, aspartame, and acesulfame potassium. Although artificial sweeteners have fewer calories, which can help us lose weight and lower our blood sugar in the short-term, there are other health problems that these artificial sugars cause that may reverse these beneficial effects in the long-term.
Can you think of things that you eat or drink that have artificial sugars? One recent study had people with obesity and excess weight drink either a quarter gallon 1 liter of regular soda, diet soda, water, or semi-skimmed milk each day.
In fact, drinking water offered the same benefits as drinking diet soda Artificial sweeteners are unlikely to increase your risk of metabolic syndrome. Replacing sugary drinks with artificially sweetened ones might decrease your risk of several medical conditions. Your gut bacteria play an important role in your health , and poor gut health is linked to numerous problems. These include weight gain, poor blood sugar control, metabolic syndrome, a weakened immune system, and disrupted sleep 45 , 46 , 47 , 48 , 49 , The composition and function of gut bacteria vary by individual and are affected by what you eat, including certain artificial sweeteners 51 , In one study, the artificial sweetener saccharin disrupted gut bacteria balance in four out of seven healthy participants who were not used to consuming them.
Artificial sweeteners may disrupt the balance of gut bacteria in some people, which could increase the risk of disease. However, more studies are needed to confirm this effect. Since the s, debate about whether there is a link between artificial sweeteners and cancer risk has raged. It was ignited when animal studies found an increased risk of bladder cancer in mice fed extremely high amounts of saccharin and cyclamate Since then, more than 30 human studies have found no link between artificial sweeteners and the risk of developing cancer 1 , 55 , 56 , One such study followed 9, participants for 13 years and analyzed their artificial sweetener intake.
After accounting for other factors, the researchers found no link between artificial sweeteners and the risk of developing various types of cancer Furthermore, a recent review of studies published over an year period did not find a link between cancer risk and artificial sweetener consumption This topic was also evaluated by U.
Both agreed that artificial sweeteners, when consumed in recommended amounts, do not increase cancer risk 1 , One exception is cyclamate, which was banned for use in the United States after the original mouse-bladder-cancer study was published in Since then, extensive studies in animals have failed to show a cancer link. However, cyclamate was never re-approved for use in the United States 1. Based on the current evidence, artificial sweeteners are unlikely to increase the risk of cancer in humans.
Dental cavities — also known as caries or tooth decay — occur when the bacteria in your mouth ferment sugar. Acid is produced, which can damage tooth enamel. Unlike sugars, artificial sweeteners do not react with the bacteria in your mouth. This means they do not form acids or cause tooth decay For this reason, the Food and Drug Administration FDA allows products containing sucralose to claim that they reduce tooth decay 60 , The European Food Safety Authority EFSA states that all artificial sweeteners, when consumed in place of sugar, neutralize acid and help prevent tooth decay Some artificial sweeteners may cause unpleasant symptoms, such as headaches, depression, and seizures in some individuals.
While most studies find no link between aspartame and headaches , with two noting that some people are more sensitive than others 62 , 63 , 64 , 65 , For instance, people with mood disorders may be more likely to experience depressive symptoms in response to aspartame consumption However, one study reported increased brain activity in children with absence seizures 68 , 69 , Artificial sweeteners are unlikely to cause headaches, depression, or seizures.
However, some individuals could be more sensitive to these effects than others. Artificial sweeteners are generally considered safe for human consumption 1. They are carefully tested and regulated by U. For example, individuals with the rare metabolic disorder phenylketonuria PKU cannot metabolize the amino acid phenylalanine, which is found in aspartame. Thus, those with PKU should avoid aspartame. For them, saccharin may lead to breathing difficulties, rashes, or diarrhea.
Additionally, growing evidence indicates certain artificial sweeteners like sucralose reduce insulin sensitivity and affect the gut bacteria 71 , We want to give you great-tasting choices with fewer or no calories. We also use sugar substitutes because they are confirmed safe by the FDA and thoroughly tested in scientific studies. Sugar alternatives are used in place of sugar in many foods and drinks to provide people with a reduced, low, or no sugar and calorie option.
Because sugar alternatives provide a sweet taste with few or no calories, they can help people manage their calorie intake. We believe that a balanced lifestyle is key to successful weight management. We use sugar alternatives in some of our products because we know that many people want the choice of great tasting beverages with less sugar and fewer calories.
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