WhatsApp +34 669 979 939 · Email: info@bhital.com
Sweeteners
The dangers of artificial sweeteners and healthy alternatives
Artificial sweeteners (AS) such as saccharin, sucralose and aspartame have gained popularity due to their ability to provide sweetness without calories. However, recent preclinical and clinical studies have indicated that they may have adverse health effects, particularly on gut microbiota and glucose tolerance.
Health impact
Changes in gut microbiota
Artificial sweeteners may alter the composition of the gut microbiota, which may induce glucose intolerance. This change depends on the individual’s existing microbiota, suggesting that its effects may vary. A study published in Nature found that sucralose and aspartame modify the gut microbiota, increasing the risk of glucose intolerance and insulin resistance (Suez et al., 2014). ( Nature ).
Effects on glycaemic tolerance
Disruption of the microbiota can lead to impaired glucose tolerance, increasing the risk of developing diabetes and other metabolic problems. An article in Cell Metabolism reported that artificial sweeteners, when metabolised by the gut microbiota, produce metabolites that affect blood glucose regulation (Cani et al., 2008). ( Nature ).
Effects on the hypothalamus
Recent research has shown that artificial sweeteners can induce stress in the endoplasmic reticulum (ER) of the hypothalamus, a region crucial for the regulation of appetite and energy balance. A study published in Frontiers in Neuroscience found that sucralose and acesulfame-K (ACEK) induce ER stress, which may negatively affect cell viability and axonal growth regulation in hypothalamic neurons (Ahmad et al., 2020). ( Frontiers ).
Another study in The Journal of Physiological Sciences showed that sucralose activates sweet taste receptors in the arcuate nucleus of the hypothalamus, increasing intracellular calcium concentration and altering taste perception and appetite regulation (Kojima et al., 2015). ( BioMed Central ). These effects may contribute to a disruption in satiety signalling and an increase in caloric intake.
Additional risks
Artificial sweeteners can trick the body, increasing appetite and calorie intake, which contributes to weight gain. In addition, they can interfere with liver detoxification and increase the risk of cardiovascular disease and cancer. A study in the Journal of the American Medical Association (JAMA) showed a correlation between artificial sweetener consumption and increased risk of cardiovascular disease (Azad et al., 2017). ( Nature ).
Natural alternatives
Stevia and Luo Han Guo
These natural options not only sweeten, but also provide health benefits without the risks associated with artificial sweeteners. Stevia, for example, has been shown to have antihypertensive and anti-diabetic effects in clinical studies (Ruiz-Ojeda et al., 2019). ( MDPI ).
Beware of sugar alcohols
Although less harmful than artificial sweeteners, sugar alcohols such as xylitol and erythritol should be consumed in moderation to avoid digestive problems. A study published in BMC Gastroenterology indicated that excessive consumption of sugar alcohols may cause gastrointestinal distress in some people (Tu et al., 2018). ( MDPI ).
Agave syrup
Although natural and low on the glycaemic index, agave syrup is high in fructose, which can cause insulin resistance and weight gain if consumed in excess. It is crucial to use it in moderation and as part of a balanced diet. A study in The American Journal of Clinical Nutrition warned about the negative effects of high fructose consumption on metabolism (Stanhope, 2012). ( MDPI ).
Tips for a healthy life
- Avoid artificial sweeteners and ultra-processed drinks. Opt for natural foods and drinks, and read labels carefully to avoid hidden artificial sweeteners.
- Sweeten in moderation. If you need to sweeten, use natural alternatives and keep consumption in moderation.
- Adequate hydration. Drink pure, filtered water. You can add a little lemon juice for flavour..
Table of sweeteners
| Sweetener | Type | Health Effects | Harmful effects |
|---|---|---|---|
| Aspartame | Artificial | None significant | Alterations in the gut microbiota, possible cancer risk, neurotoxic effects in high doses ( Nature ) ( Frontiers ) |
| Sucralose | Artificial | None significant | Alterations in the gut microbiota, stress on the endoplasmic reticulum of the hypothalamus, high-dose cytotoxicity ( Frontiers )( BioMed Central ) |
| Saccharine | Artificial | None significant | Alterations in gut microbiota, possible cancer risk in animal studies ( Nature ) |
| Acesulfame-K (ACEK) | Artificial | None significant | Hypothalamic endoplasmic reticulum stress, increased caspase 3/7 activity in hypothalamic cells ( Frontiers ) |
| Neotamo | Artificial | None significant | Little evidence available on long-term effects ( Springer ) |
| Advantame | Artificial | None significant | Little evidence available on long-term effects ( Springer ) |
| Stevia | Natural | Antihypertensive and antidiabetic effects ( MDPI ) | Possible laxative effect in high doses ( MDPI ) |
| Luo Han Guo | Natural | Antioxidant, anti-inflammatory( MDPI ) | Little evidence available on adverse effects ( MDPI ) |
| Erythritol | Sugar alcohol | Reduced impact on blood glucose( MDPI ) | Gastrointestinal distress in high doses ( MDPI ) |
| Xylitol | Sugar alcohol | Improving dental health( MDPI ) | Gastrointestinal discomfort, laxative effects in high doses ( MDPI ) |
| Sorbitol | Sugar alcohol | Reduced impact on blood glucose( MDPI ) | Gastrointestinal discomfort, laxative effects in high doses ( MDPI ) |
| Mannitol | Sugar alcohol | Reduced impact on blood glucose( MDPI ) | Gastrointestinal discomfort, laxative effects in high doses ( MDPI ) |
| Isomaltose | Sugar alcohol | Reduced impact on blood glucose( MDPI ) | Gastrointestinal discomfort, laxative effects in high doses ( MDPI ) |
| Maltitol | Sugar alcohol | Reduced impact on blood glucose( MDPI ) | Gastrointestinal discomfort, laxative effects in high doses ( MDPI ) |
| Agave syrup | Natural | Low glycemic index( MDPI ) | High fructose content, insulin resistance, weight gain( MDPI ) |
If you want to improve your healthSchedule a free orientation consultation. Contact me by WhatsApp at 669 979 939.
Dr. Carmen Romero
