By Aaron Boike, B.S. Kinesiology, ACE Certified Personal Trainer, ACE Certified Health Coach
While there is much research to be done, recent studies are showing us more evidence that artificial sweeteners are not as great as we once thought. Many of the same ills that befall those who consume an excess of sugar are turning out to be highly correlated with the intake of artificial sweeteners. Understanding how artificial sweeteners work on the body is key to understanding their effects, and recent research is helping us get closer to finding out why intake of artificial sweeteners is a problem.
What Does the Research Show?
A 2017 study in the Canadian Medical Association Journal showed in a controlled study that when just 15% of the acceptable daily intake of sucralose, a common artificial sweetener, was consumed, subjects experienced a drop in insulin sensitivity. To further support this study, research presented in the Journal of Clinical Nutrition, showed a decrease in insulin sensitivity with 200mg of sucralose being consumed daily. Research also suggests that a high intake of artificial sweeteners also tricks the pleasure centers in the brain to expect more sugar, causing us to make more poor food choices in general and develop cravings for sweeter foods.
Why Does Insulin Sensitivity Matter?
Insulin is the hormone that shuttles glucose into our cells to be used for energy. It is essential for life, and for our everyday functioning. When we consume an excess of sugar, or as research now suggests, artificial sweeteners, our body releases so much insulin that it becomes “resistant” to it, much the same that the body’s caffeine receptors lose sensitivity with increased exposure to caffeine. The body responds to this “resistance” with an increased output of insulin. When we have an excess of insulin in our system, the body thinks is constantly hungry, increasing cravings, and our fat burning mechanisms are shut down, making the body heavily reliant on an influx of carbohydrate calories.
What Should We Do With This Information?
Many have suggested that going back to sugar may be a better alternative, but as research has shown us, excess sugar intake leads to obesity, heart disease, and cancer. I instead recommend that my clients strive to minimize the intake of sweetened foods, altogether. Foods that are naturally sweet (fruits, primarily) can help to curb cravings, when consumed in moderation. I advise looking for unsweetened alternatives to common beverages, such as tea, water, or unsweetened sparking water instead of sodas, sweetened coffee drinks, or juice. Over time, a reduced intake of sweetened foods will leads to fewer cravings and greater control over your diet, helping you lose weight and feel your best.
Sources:
Azad, M. B., Abou-Setta, A. M., Chauhan, B. F., Rabbani, R., Lys, J., Copstein, L., . . . Zarychanski, R. (2017). Nonnutritive sweeteners and cardiometabolic health: A systematic review and meta-analysis of randomized controlled trials and prospective cohort studies. Canadian Medical Association Journal, 189(28). doi:10.1503/cmaj.161390
Canadian Medical Association Journal. “Artificial sweeteners linked to risk of weight gain, heart disease and other health issues.” ScienceDaily. ScienceDaily, 17 July 2017. <www.sciencedaily.com/releases/2017/07/170717091043.htm>.
Carlos, X, G., Rita A, A., & Paloma. (2018, September 11). Sucralose decreases insulin sensitivity in healthy subjects: A randomized controlled trial. Retrieved from https://academic.oup.com/ajcn/article-abstract/108/3/485/5095505