Are they useful for weight loss?

Artificial sweeteners are lab-made sugar substitutes that are hundreds – or thousands! – of times sweeter than sugar and virtually calorie-free. While they seem ideal for cutting calories, studies have shown they can increase cravings for sweet foods, and we end up eating more food and more calories overall. The World Health Organization advises against using foods with artificial sweeteners (e.g. anything with “diet” on the label) for weight loss.

Do they have any impact on our gut microbiome?

Research published in Cell found two concerning effects from just two weeks of daily artificial sweetener use. First, it altered the gut microbiome, changing the balance of gut bacteria. Second, and more surprisingly, it impaired blood sugar control – even in healthy people – mimicking patterns seen in prediabetes. We know that many people have a diet soft drink each day, so this finding is very relevant and concerning for anyone who regularly consumes diet foods, likely thinking they are a better alternative to the sugar variety.

Do they cause cancer?

In June 2023, the IARC classified aspartame as “possibly carcinogenic to humans,” based on limited evidence. However, the WHO’s food safety panel found the link to cancer in humans unconvincing. While the risk is debated, it is best to avoid aspartame, which appears on labels as “Aspartame” or the additive number 951.

Are all sweeteners the same?

There are 3 broad groups of sweeteners.

Artificial sweeteners – best to avoid these

Includes: Aspartame number 951, Saccharin number 954, Neotame number 961 and Sucralose number 955.

Nutritive sweeteners – often cause bloating and diarrhoea

Includes: Anything ending in “itol” e.g. mannitol, sorbitol, erythritol

Natural sweeteners – considered the safest

Includes: Stevia, Monk fruit