Summary of ZOE Science And Nutrition Podcast Episode: Artificial sweeteners - worse than sugar?
— Description —
Artificial sweeteners like Aspartame, Ace K, Saccharin, and Sucralyze are widely used to reduce energy and sugar content in processed foods and drinks They trick sweet taste receptors into perceiving sweetness, allowing for lower portion sizes While studies show minimal impact on energy intake and body weight when switching from full sugar to low-calorie alternatives with artificial sweeteners, concerns about their health effects persist
Dr Sarah Berry highlights the need to reduce sugar intake and suggests replacing sugary drinks with water or milk, despite acknowledging the preference for similar-tasting alternatives Jonathan Wolfe raises concerns about the failure of artificial sweeteners to reduce sugar consumption and the hidden presence of sweeteners in various foods
Both experts stress the incomplete understanding of artificial sweeteners' impact on health and weight management, calling for more evidence in this rapidly evolving scientific field.
Artificial sweeteners - worse than sugar?
Key Takeaways
- Artificial sweeteners are widely used in processed foods and drinks to reduce energy and sugar content.
- They work by fooling sweet taste receptors into thinking we're eating sugar, providing intense sweetness in lower portion sizes.
- Common artificial sweeteners include Aspartame, Ace K, Saccharin, and Sucralyze.
- They are used to reduce calorie intake and prevent large peaks and dips in blood glucose, which are associated with unfavorable health effects.
- Studies show that changing from full sugar drinks to low calorie alternatives with artificial sweeteners has either no effect or only a small effect on energy intake and body weight.
- Experts emphasize the need to reduce sugar intake and suggest replacing sugary drinks with water or milk.
- There are concerns about the impact of artificial sweeteners on health and weight management, but they are considered a better alternative to full sugar drinks.
Artificial Sweeteners: Friend or Foe?
- Artificial sweeteners are widely used in processed foods and drinks to reduce energy and sugar content.
- Sweeteners work by fooling our sweet taste receptors into thinking we're eating sugar, providing intense sweetness in lower portion sizes.
- There are different types of sweeteners, including natural ones like stevia, and the most commonly consumed artificial sweeteners are Aspartame, Ace K, Saccharin, and Sucralyze.
- Artificial sweeteners are used to reduce calorie intake and prevent large peaks and dips in blood glucose, which are associated with unfavorable health effects.
- They can also have a positive effect on oral health, but concerns about cancer risk and effects on glucose control and the microbiome are not strongly supported by evidence.
Artificial Sweeteners: Not So Sweet After All
- Dr. Sarah Berry mentions a recent paper from the Wiseman Institute showing that sucralose and saccharin impaired blood glucose control, while aspartame and a control had no effect.
- Changing from full sugar drinks to low calorie alternatives with artificial sweeteners will have either no effect or only a small effect on energy intake and body weight, according to Dr. Sarah Berry.
- Studies tend to show that over a 24-hour period, energy intake remains the same irrespective of whether full sugar drinks are swapped with artificially sweetened drinks.
Reduce Sugar Intake for Better Health
- Dr. Sarah Berry emphasizes the need to reduce sugar intake, as adults in the US consume an average of 77 grams of sugar a day, well above the recommended amount.
- She suggests replacing sugary drinks with water or milk, but acknowledges that people often prefer alternatives with the same taste and consistency, such as artificially sweetened drinks.
- Jonathan Wolfe raises concerns about the failure of the scientific experiment to reduce sugar with sweeteners, as obesity rates continued to rise. He also highlights the hidden nature of sweeteners in many foods.
- Both agree that the impact of artificial sweeteners on health and weight management is not fully understood, but consider them a better alternative to full sugar drinks. They emphasize the need for more evidence and the rapidly changing nature of the science in this area.