Artificial sweeteners (sugar substitutes) are used in an enormous variety of different products such as sodas, yogurts, bread and processed foods. Despite their popularity, these sugar alternatives have been under scrutiny in recent years, with supporting and opposing groups expressing their take on the benefits and draw backs of using them. So are artificial sweeteners a good alternative to sugar, especially to help with weight loss?
The smart use of artificial sweeteners could help you reduce added sugars in your diet, thereby lowering the number of empty calories that you eat. Reducing calories could help you attain and maintain a healthy body weight. In fact, the American Diabetes Association (ADA) and American Heart Association (AHA) have given a cautious nod to the use of artificial sweeteners in place of sugar to combat obesity and diabetes.
The FDA has approved six artificial sweeteners: saccharin, acesulfame, aspartame, neotame, sucralose and advantame. It has also approved one natural low-calorie sweetener, stevia. Research into the potential health effects of artificial sweeteners has produced mixed results. Some studies have actually linked these products to higher rates of weight gain and diabetes. But others have found an association with weight loss and lower body mass index, and no adverse health effects.
Artificial sweeteners are extremely sweet – hundreds to thousands of times sweeter than table sugar. So people who habitually consume them may end up desensitized to sweetness. Healthful, satiating foods that are less sweet, such as fruits and vegetables, may become unappetizing by comparison. As a result, the overall quality of your diet may decline. The calories removed from the diet by the sugar-for-sweetener swap may sneak back in, in the form of refined carbohydrates and low-quality fats. In other words, use of artificial sweeteners can make you shun healthy, filling, and highly nutritious foods while consuming more artificially flavored foods with less nutritional value.
On the plus side, they can be helpful in losing weight when used judiciously, they are better than sugar for diabetics and they may help promote better oral health. Here is a good summary of the pros and cons of using artificial sweeteners.
In the meantime, if you choose to incorporate sugar substitutes into your diet, why not stick with natural ones? Stevia (PureVia) is a good choice and comes in liquid, granulated and powdered form.
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