Artificial Sweeteners in Diabetes Control

Artificial sweeteners may appear like the perfect solution for you if you want to manage your sugar levels and lose some weight but have an uncontrollable sweet tooth. Imagine all the delicious flavours of a sugary treat without guilt! However, though they are a convenient option, are artificial sweeteners really safe for sugar control?

These chemical compounds provide fewer calories and more intense sweetness than regular sugar-containing products. So, they are also used by people who may not have type 1 diabetes or type 2 diabetes but are struggling with weight loss.

However, some consumers are concerned about their side effects, and studies have even questioned whether they do more harm than good. Let's look at artificial sweeteners to find out if they are a perfect solution.

When were artificial sweeteners first discovered?

Interestingly, one of the first artificial sweeteners, saccharin, was accidentally discovered! A scientist named Fahlberg was handling the chemical saccharine in his lab and forgot to wash his hands before he sat down for his meal. As he ate his bread, he realised that the leftover chemical had transferred onto his food, making it very sweet. Soon after, Aspartame, Neotame, and sucralose were added to the list and can be found as ingredients in more than 6000 food products worldwide.

What are artificial sweeteners?

Trusted medical groups like the American Heart Association and the American Diabetes Association have cautiously recommended using artificial sweeteners as a sugar substitute for people with diabetes to control their glucose. This is in addition to incorporating a holistic lifestyle change like consuming foods that lower blood sugar and exercising to control blood sugar.

Also called Non-nutritive sweeteners (NNS), these artificial compounds have become essential to everyday life. They are increasingly used in various dietary and medicinal products. They are even added to ready-to-consume packaged snacks or beverages marketed to people with both type 1 diabetes and type 2 diabetes as foods to reduce their sugar levels.

Sweeteners are classified as natural and artificial:

Artificial sweeteners are classified into nutritive and non-nutritive sweeteners, depending on whether they contribute toward calorie counts.

• Nutritive sweeteners, also known as caloric sugars, provide energy in the form of carbohydrates.
• Non-nutritive sweeteners (also called sugar substitutes) contain few or no calories. They may be derived from plants, herbs, or even sugar, but they are 200-700 times sweeter than regular sugar. Therefore, we need smaller quantities of these sweeteners when they are used to flavour foods or drinks.

These chemical compounds are broken down differently according to their structure. They also have different properties like the intensity of sweetness, the aftertaste, the chemical coating on your teeth, or the persistence of sweet taste.

Are all artificial sweeteners FDA-approved?

If we know a drug or supplement is FDA-approved, it assures us of its efficacy and safety. The US FDA   has only approved some artificial sweeteners on the market today, like aspartame, acesulfame potassium, neotame, saccharin, sucralose, and advantame. At the same time, they have also prohibited the use of cyclamate, even though it is used in other countries.

What are the side effects of artificial sweeteners?

Artificial sweeteners may be able to provide the sugar rush we crave - but at what price?

The distinct advantage of non-nutritional sweeteners over natural sugars was that they did not get absorbed by the body and did not add to the calorie load.

However, just because our cells don’t take it in doesn’t mean it isn’t absorbed and metabolised by the bacteria in our gut.

• Studies show that because artificial sweeteners are not digested in the stomach, they pass into the intestine, where they come in direct contact with healthy gut bacteria.
• The gut microbiome helps with digestion and absorption of glucose. Any changes in the microbiome can disturb the delicate balance that, in turn, affects many body functions, including hormonal regulation, glucose metabolism, skin inflammation, mood swings, and other conditions related to diabetes.
• Some animal studies show that artificial sweeteners may also lead to brain tumours, bladder cancer, and other health hazards.

Researchers also noted that your body may respond differently to artificial sweeteners than natural sugars.

Due to their intensely sweet flavours, non-nutritive sweeteners can interfere with how your brain perceives taste and satisfaction with your food.

This may cause more intense sugar cravings, leading to overeating, binge eating, and weight gain.

This may explain why even though the World Health Organization (WHO) recommends that the daily energy intake from added sugars should not go over 5–10%, the data show that sugar consumption is much higher in many countries.

Do artificial sweeteners cause weight gain?

Artificial sweeteners have been used as an effective tool for weight loss. However, new research suggests that our bodies are more intelligent than we think. This is not astonishing when we think about the facts - Despite having access to a wide range of artificial sweeteners, obesity rates are still climbing.

A study showed that individuals who drank a can of diet soda daily had a 41% increased risk of being overweight. In addition, research from India revealed that children between the ages of 6-10 exceeded their Accepted Daily Intake (ADI) by 54% when consuming artificial sweeteners in ice candies, a childhood summer favourite!

Is it time to give up artificial sweeteners?

Artificial sweeteners certainly have their temporary advantages.

They are an adequate sugar replacement and can help with diabetes control and prevent tooth decay, along with their short-term benefits in weight control.

However, their long-term side effects still need to be evaluated with large-scale studies, leaving us with lingering questions.

While experts recognise the potential benefits, they suggest a more comprehensive approach to diabetes treatment and overall health.

By reducing overall sugar intake as part of a well-balanced diet, we can embrace a more natural and sustainable path to managing diabetes rather than relying solely on artificial sweeteners as a quick fix.

In addition, prioritizing whole foods and mindful choices empower us to navigate the complex landscape of sugar control and truly optimize our well-being in the long run.

Are there any safer, natural alternatives to sugar?

If you can't imagine your mornings without a spoon of sweetness in your coffee, you're not alone!

Many people with diabetes prefer adding natural sugars to their diet to control their calorie count and glucose consumption. Stevia, monk fruit extract, coconut palm sugar, and date sugar are often touted as substitutes but should be taken in moderation.

Conclusion

Artificial sweeteners may not be the perfect solution they initially appeared to be. Therefore, it is essential to consider their potential side effects and limitations in the future.

Considering that we do not really know exactly how dangerous these side effects may be in the long run, a strategy that has worked is prioritizing a more holistic approach to sugar control and weight management.

This includes incorporating foods that lower blood sugar and exercising to control sugar levels while managing stress and sleep cycles effectively.

So, when it comes to sweet substitutes, it’s time to evaluate the advantages and disadvantages and choose the most wholesome recipe for wellness!