What Artificial Sweeteners Do to Your Body

In recent years, the consumption of artificial sweeteners has surged, especially among people looking to reduce sugar intake and manage their weight.

These sugar substitutes are prevalent in a variety of products, from diet drinks to sugar-free desserts.

For many in the South Asian community, where traditional diets are rich in sweets and sugary beverages, artificial sweeteners offer an enticing alternative.

However, understanding their effects on the body is crucial.

We delve into artificial sweeteners and their health implications.

What are Artificial Sweeteners?

Artificial sweeteners are synthetic sugar substitutes that provide sweetness without the calories of regular sugar.

Commonly used sweeteners include aspartame, sucralose, saccharin, and acesulfame potassium.

Aspartame, for example, is approximately 200 times sweeter than sucrose, making it a popular choice in diet beverages and low-calorie foods.

These sweeteners are designed to mimic the taste of sugar while contributing minimally to no energy, appealing to those looking to manage calorie intake.

Metabolic Effects & Diabetes Risk

One of the main reasons people opt for artificial sweeteners is to control blood sugar levels, especially important for those at risk of or managing type 2 diabetes.

However, emerging research suggests that these substitutes may have unintended metabolic consequences.

Technical nutritionist Ella Allred explained that consuming aspartame can trick the body into anticipating a sugar load, prompting the pancreas to release insulin unnecessarily.

This insulin surge can decrease the pancreas’ sensitivity to insulin over time, potentially increasing the risk of developing type 2 diabetes.

The resultant low blood sugar levels can also trigger cravings for more sweet foods or drinks, creating a vicious consumption cycle.

A study focusing on Indians with type 2 diabetes explored the effects of replacing sucrose with sucralose in beverages.

The findings indicated that while sucralose did not significantly impact blood glucose levels, its long-term effects on insulin sensitivity require further investigation.

Given the high prevalence of diabetes in South Asian populations, understanding these nuances is vital.

Cardiovascular Implications

Beyond metabolic concerns, artificial sweeteners have been linked to cardiovascular health.

Regular consumption of fizzy diet drinks has been associated with an increased risk of heart attack and stroke.

Dr Saurabh Sethi, a gastroenterologist, noted that individuals consuming two or more diet drinks daily face a higher likelihood of heart-related issues.

This association is particularly concerning for South Asians, who are already at a heightened risk for cardiovascular diseases due to genetic and lifestyle factors.

Neurological Effects

The impact of artificial sweeteners on the brain and behaviour is an area of active research.

Some studies suggest that aspartame may influence neurotransmitter levels, potentially leading to mood changes, memory and learning difficulties, and mental stress.

Allred highlights that the combination of aspartame and caffeine, commonly found in diet drinks, can trigger the brain’s reward centres, creating an addictive response similar to certain narcotics.

This addictive potential raises concerns, especially in communities where sweetened beverages are integral to social and cultural practices.

Cancer Worries

The potential carcinogenicity of artificial sweeteners, particularly aspartame, has been a topic of debate.

In July 2023, the International Agency for Research on Cancer (IARC) classified aspartame as “possibly carcinogenic to humans” (Group 2B), based on limited evidence linking it to liver cancer.

However, regulatory agencies like the US Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA) maintain that aspartame is safe for consumption within established daily intake levels.

An adult weighing 70 kg would need to consume more than nine to fourteen cans of fizzy diet drinks daily to exceed the acceptable daily intake, assuming no other sources of aspartame are consumed.

While occasional consumption is unlikely to pose significant risks, moderation is key, especially for those with high dietary exposure.

Impact on Gut Health

Emerging evidence suggests that artificial sweeteners may alter gut microbiota composition, leading to glucose intolerance and metabolic disturbances.

Disruptions in gut bacteria can have far-reaching effects, including increased inflammation and a heightened risk of metabolic disorders.

For South Asians, whose traditional diets are rich in fermented foods that promote healthy gut flora, the introduction of artificial sweeteners could counteract these benefits.

Maintaining a balanced gut microbiome is essential for overall health, and the potential negative impact of artificial sweeteners warrants careful consideration.

Given the cultural significance of sweet foods and beverages in South Asian traditions, completely eliminating sweeteners may not be feasible.

However, awareness and moderation are crucial.

Opting for natural sweeteners like honey or jaggery in controlled amounts can be a healthier alternative.

Incorporating traditional practices, such as using spices like cardamom and cinnamon to enhance sweetness naturally, can also reduce reliance on added sugars and artificial sweeteners.

Additionally, increasing the intake of whole fruits provides natural sweetness along with essential nutrients and fibre.

Artificial sweeteners, while offering a calorie-free alternative to sugar, come with potential health implications that cannot be overlooked.

From metabolic disturbances and cardiovascular risks to neurological effects and gut health concerns, the impact of these substances is multifaceted.

For South Asian communities, where the prevalence of diabetes and heart disease is already elevated, cautious consumption and a return to natural, traditional dietary practices may offer a safer path.

As research continues to evolve, staying informed and making mindful dietary choices remain essential steps toward optimal health.