Artificial Sweeteners: Types & Health Effects

Artificial sweeteners are sugar substitutes that are added to our foods to make them sweet. They do not provide any amount of calories and provide a similar taste to that of table sugar. Our body is not able to break down artificial sweetener molecules into calories, so they are not able to provide any calories upon consumption, but their molecules are similar to that of sugar molecules. Artificial sweetener molecules fit well with the sweetness receptors found on the surface of our tongue that detects and identifies the sweet taste. Therefore, being able to provide a sweet taste without any calories. Some of the common artificial sweeteners are acesulfame, potassium, sucralose and aspartame.

Some Effects Of Artificial Sweeteners On Our Health

• Appetite: If you replace sugary foods and drinks with artificial sweeteners, it may reduce calorie intake and hunger.

• Weight: Replacing high sugar drinks with artificially sweetened ones, as they may help you lose weight provided you eat healthily and avoid extra calories. Although if you experience increased cravings for sugar, then go for water and nothing else.

• Diabetes: Artificial sweeteners have different effects on different people depending on their genetic background and age. It benefits people with type 2 diabetes as artificial sweeteners offer a sweet taste, no calories and no rise in blood sugar levels and do not affect insulin levels.

• Metabolic Syndrome: Artificial sweeteners do not increase the risk of metabolic syndrome (a cluster of medical conditions that includes high blood pressure, high blood sugar, excess belly fat and abnormal cholesterol levels). And, if one replaces regular sugar drinks with artificially sweetened ones, it may benefit in the total calorie intake along with decreasing the risk of many medical conditions.

• Gut Health: Artificial sweeteners affect the balance of our gut bacteria and may increase the risk of certain diseases.

They are considered safe for human consumption, but people with PKU (Phenylketonuria) should avoid aspartame as they cannot metabolise phenylalanine which is found in aspartame. People allergic to sulfonamides should avoid saccharin as it may lead to diarrhoea and breathing difficulties. Also based on recent studies it has been found that sucralose affects gut bacteria and reduces insulin sensitivity. But in conclusion, they are beneficial to reduce the amount of total sugar in your daily diet, and the negative effects may vary depending on the type of sweetener used and the individual.