Artificial sweeteners are chemically synthesised substances used as sugar substitutes, but they may not be a healthier alternative. Leading health organisations, such as the American Heart Association (AHA) and the American Diabetes Association (ADA), advise caution with the excessive use of artificial sweeteners, as their long-term effects remain uncertain, and some research suggests a potential link to obesity, metabolic syndrome, and diabetes.
In general, use of artificial sweeteners is considered safe if done in moderation. As of now, the US Food and Drug Administration (FDA) has approved five artificial sweeteners: aspartame, acesulfame-K, neotame, cyclamate, and alitame. However, if you choose to reduce the use of artificial sweeteners, it may prove beneficial in certain aspects. Additionally, you may experience some changes in yourself.
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Change In Taste Buds
According to a 2015 study published in the Permanente Journal, artificial sweeteners can alter our taste buds and our perception of sweetness. In fact, researchers of the study found that participants who eliminated added sugars and artificial sweeteners for two weeks reported a heightened sensitivity to sweetness in both sweet foods and drinks, as well as in other foods. The study, therefore, indicates that long-term use of intense sweeteners can desensitise taste buds and alter perceptions of sweetness.
Reduced Sugar Cravings
A 2010 study published in the Yale Journal of Biology and Medicine found that artificial sweeteners increase cravings for sugary foods and drinks. This is because they train our taste buds to expect a certain level of sweetness, making naturally sweet foods seem less satisfying. Therefore, by desensitising our bodies to sugar, these sweeteners can lead to increased consumption and, ultimately, weight gain.
To tackle the problem, one can either cut out sugar and artificial sweeteners from their diet or reduce the amount, which can help reduce cravings for sugary foods and drinks as the body adjusts to lower levels of sweetness. This also helps in stabilising weight.
Better Gut Health
Lessening the amounts of sugar and artificial sweeteners can support your gut health. It could have a beneficial impact on the balance of your gut microbiota. Some studies have shown that certain artificial sweeteners, such as saccharin, sucralose, and aspartame, can negatively affect the composition of gut bacteria. These sweeteners may therefore lead to an imbalance known as dysbiosis. Dysbiosis has been associated with various health issues, including inflammation, impaired glucose metabolism, and weight gain. Hence, by cutting back on artificial sweeteners, you may support a healthier gut environment.
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Lower Risk Of Metabolic Disorders
Cutting back on artificial sweeteners might reduce the risk of developing metabolic disorders like diabetes, Gaucher disease, hemochromatosis, and Tay-Sachs disease. The disorder affects how the body breaks down large molecules for energy, how cells produce energy, or how the body regulates energy, according to Medical News Today.
Bottomline
While experts believe that artificial sweeteners are a better option than table sugar and are generally considered safe, reducing their intake can lower the risk of various health issues and lead to positive bodily changes over time. Opting for healthier sugar alternatives or consuming naturally occurring sugars from whole foods and fruits is a more beneficial approach for overall well-being.