Artificial sweeteners spark a lot of debate—some people avoid them like the plague, while others use them daily. So, where do they really stand when it comes to nutrition?
While I can’t dive into every detail in this blog, let’s take a quick look at what they are—and what they’re not—especially from a nutrition standpoint.
What Are Artificial Sweeteners?
Artificial sweeteners are low- or zero-calorie sugar substitutes used to sweeten foods and drinks without adding the calories that come with regular sugar. Common artificial sweeteners include:
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Aspartame (Equal)
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Sucralose (Splenda)
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Saccharin (Sweet’N Low)
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Acesulfame potassium (Ace-K)
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Stevia (technically natural, but often included)
Potential Benefits
Reduced calorie intake: Replacing sugary drinks or snacks with artificially sweetened options can help reduce overall calorie consumption and help with weight loss or maintenance.
Blood sugar management: Artificial sweeteners don’t raise blood glucose, which makes them common among people with diabetes.
Transition for reducing sugar: For people trying to reduce their sugar intake, artificial sweeteners can be used as a stepping stone.
Potential Drawbacks
Digestive upset: Some people experience bloating or GI discomfort after consuming artificial sweeteners.
Gut health: Artificial sweeteners may negatively influence the gut microbiome by altering the balance of beneficial bacteria. A disruption in the balance of gut bacteria could potentially affect digestion, immune health, and metabolic function. For the average person using them in moderation, this risk seems to be low, but it’s still something to keep in mind.
Taste preference: Because artificial sweeteners are much sweeter than regular sugar (200 to 700 times sweeter), frequent consumption of them may make it difficult to enjoy less-sweet, whole foods over time.
So...Should You Use Them?
Here’s the simple truth: In moderation, artificial sweeteners are fine for most people.
If they help you reduce added sugar, meet your nutrition goals, or make healthier swaps, they can absolutely be a useful tool. But they’re not magic, and they’re not necessary for everyone.
There’s no need to fear them, and no need to force them.
Nutrition is personal and bio-individual. Pay attention to how your body feels, read labels, and make choices that support your long-term health and well-being.