By Gabe Sanders Ph.D., NSCA-CSCS
Artificial sweeteners like aspartame and other non-nutritive sweeteners are readily used as the primary sweetener and ingredient in most diet beverages, sports drinks, and foods. Similar to sugar, artificial sweeteners taste sweet; in fact, they very closely mirror the flavor properties of sugar.
However, unlike sugar, artificial sweeteners will not spike your insulin, the hormone responsible for storing sugar as fat. While the advantages of sweeteners are rather clear which is a sugar-like ingredients without the calories and insulin spike, the disadvantages are somewhat unclear and debated in science.
The verdict is still out on artificial sweeteners!
Sweeteners are a valuable sugar substitute for diabetics and people with insulin resistance and sensitivity but the verdict is still out on if they are a healthy substitute. At one point, many years ago, there was an incorrect notion that consuming large amounts of sweeteners can cause cancer.
Currently, that notion has not been established and there is no science to suggest it is true or has merit. Some research suggests that sweeteners can help people lose weight and improve body composition because they can enjoy sweet foods with zero calories.
In theory, people can drink and eat foods containing sweeteners and then lose weight, but the reality is that often the sweet effect will result in more sweet cravings. If you have ever had a sweet craving then you know it is very hard to use willpower and say no to the sweet treats you crave.
If you can avoid the additional sugar cravings, then sweeteners may be a viable option for you. Personally, I enjoy a diet soda or zero sugar sports drink in moderation, however, I often avoid foods with sweeteners simply because I do not enjoy the flavor. Every person is different. You must be the one to figure out if it is better to avoid all sweet foods or if you can manage the artificial sweetener temptation of eating more sweet foods.
**For individualized healthy eating plans, consult with a healthcare provider or registered dietitian
Article’s Sources
Malik, Vasanti S. “Non-sugar sweeteners and health.” BMJ 364 (2019).
Toews, Ingrid, et al. “Association between intake of non-sugar sweeteners and health outcomes: systematic review and meta-analyses of randomised and non-randomised controlled trials and observational studies.” BMJ 364 (2019).
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