Let’s talk about artificial sweeteners. Are they BAD for you? Do they cause WEIGHT GAIN? What’s the hype here…
First off, there is a lot of back and forth on this topic, so I am going to give you my research based opinion.
There are 8 ‘high intensity’ sweeteners approved by the FDA: saccharin, aperture, acesulfame potassium, Sucralose, neotame, advantage, stevia and monk fruit extract
You will see many studies that shout from the rooftops that artificial sweeteners link to weight gain, cancer, Alzheimer’s, diabetes, depression, etc.
Do they though? Is this research reliable? Or is it just headline worthy?
First thing to note is that IF you assume that artificial sweeteners are bad for you, you can find research to support this. If you assume artificial sweeteners can help you lose weight, you can find research to support this as well. Moral of the story: you can ALWAYS find research to back up your personal opinion. That’s why it’s good to go into any nutrition claim, fad diet, etc. with an unbiased opinion.
Secondly, the TYPE of artificial sweetener MATTERS. Aspartame is digested quickly in the upper third of the intestine and absorbed into the bloodstream as individual amino acids so it can never get into the bloodstream itself and can’t reach the colon, which limits its ability to wreak havoc.
Stevia and Sucralose - appear in large intestines in the colon, and saccharin shows up more readily in the bloodstream. This just goes to show that not all artificial sweeteners are the same.
Also, a small insulin bump has been observed in studies on sucralose and saccharin, HOWEVER, they are so small that it makes it unlikely they impact weight loss at all.
In terms of your gut microbiome being affected (the microbiome is extremely complex… you have more than 100 TRILLION bacteria in your gut which are involved in a hell of a lotta functions) this again is dependent on the type of sweetener used, those that make their way to your colon like stevia and sucralose might be more likely to present problems.
Overall? Researchers don’t really know the long term risks of artificial sweeteners. …
After decades of research, studies have concluded that artificial sweeteners have “potentially beneficial, harmful, or trivial effects.” To make matters worse, there are a lot of interesting studies done on animals, but not many on humans. Plus, it’s the DOSE that matters in MANY cases. The daily intake of sweeteners that the FDA deems “acceptable” for a 150 pound person would be equal to 19 diet cokes. Going over that daily dose would honestly be very hard…
On the downside, consuming sugar sweetened foods CAN increase your desire for sweets. So consuming lots of sugar free options, could have you craving more ice cream, donuts, sugary cereals, cookies, etc. Consuming more of THOSE, full sugared foods can certainly lead to weight gain. I have totally been guilty of having Diet Coke and then finding myself craving something sweet an hour or so after.
So if you want to opt for a sugar free version of something because it will keep you within your calorie goal for the day? Go for it. Should it regularly replace your nutrient filled foods because “it fits your macros”? No.
Something I have learned over the years with my own health and education journey is that people are quick to judge and headlines will get you. People will be quick to say “Oh you are having a Diet Coke? That is awful for you”
Well you know what’s worse than a Diet Coke here and there? Not prioritizing strength training, not getting in enough lean protein, not managing stress, not walking enough, not getting enough sunshine, not getting quality sleep, not intaking enough veggies….. I could go on and on. ;) Fundamentals come first, and enjoy your sugar free treat from time to time if you would like.
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