However, beneath the surface of these seemingly harmless additives lies a complex relationship with our gut health and beyond. The science has been complex and slow to arrive but emerging research is indicating these artificial sweeteners may not be as innocent as they once appeared to be. Let’s review what we know and, importantly, what you can do to avoid sweeteners if that’s your wish.
What are artificial sweeteners?
Artificial sweeteners are food additives that contain no nutritional benefit but provide sweetness to foods with significantly less energy/calories than sugar. Sweeteners are often used as zero, low-calorie or no-sugar alternatives in diet foods and drinks.
Most artificial sweeteners are made in a lab, but a few are made from natural substances. It is important to know that sweeteners can be 200 to 700 times sweeter than table sugar, so when we think about our tastebuds wanting more and more sweet foods, could switching to zero-sugar be more of a problem than a solution?
Traditionally, artificial sweeteners have been seen as the holy grail for those wishing to lose weight while still eating ‘treat’ foods. However, suspicion of their role in food and the body has sparked growing interest, and research is ever-evolving.
The approved artificial sweeteners include:
- Acesulfame potassium (Ace-K)
- Advantame
- Aspartame
- Neotame
- Saccharin
- Sucralose
Sugar alcohols are similar to artificial sweeteners, created synthetically and used in many processed foods. However, they’re not as sweet as artificial sweeteners but are often used to add taste and texture to foods.
Sugar alcohols include:
- Erythritol
- Isomalt
- Lactitol
- Maltitol
- Sorbitol
- Xylitol
Finally, there are novel sweeteners derived from natural sources. Novel sweeteners are sometimes called “plant-derived noncaloric sweeteners” and are typically less processed and more similar to their natural sources than artificial sweeteners.
Novel sweeteners are:
- Allulose
- Monk fruit
- Stevia
- Tagatose
So, with all these different sweeteners added to foods, what are they doing to our health?
What impact are sweeteners having on the gut?
Sugar alcohols were always more widely known to contribute to bloating, flatulence and diarrhoea. You only have to look at the warning labels on sugar-free Polo’s that use sorbitol to see, ‘For some people, excessive consumption may produce laxative effects’. Yet the argument over artificial sweeteners has been going on for some time.
For so long, research could only be conducted on rodents which constantly threw into question whether the same outcome would be seen in humans (I think we can all appreciate we are different to mice). However, answers are emerging!
Research shows that artificial sweeteners have the potential to alter and disrupt the gut in several ways:
Neotame was shown to damage gut cells and disrupt beneficial bacteria, potentially leading to inflammation and insulin resistance.
Aspartame can increase bacteria levels of less favourable gut microbiomes.
Saccharin, sucralose, aspartame, and stevia can potentially change the gut and oral microbiome and affect blood sugar responses as a result.
Are sweeteners impacting other areas of your health?
Metabolic issues - Artificial sweeteners may contribute to insulin resistance and glucose intolerance by altering gut microbiota.
Liver health - There is growing interest in the potential link between artificial sweetener consumption and nonalcoholic fatty liver disease (NAFLD).
Cancer - Back in the summer of 2023, you may have seen that aspartame was classed as a potential carcinogen by the World Health Organisation.
How to avoid sweeteners?
- Check food labels - Artificial sweeteners are often hidden in seemingly healthy foods. Checking labels helps identify these additives. Look for common artificial sweeteners on the ingredients list; aspartame, sucralose, saccharin, and acesulfame potassium.
2. Limit processed foods - Processed foods frequently contain artificial sweeteners to enhance taste without adding calories. Focus on whole foods such as fruits, vegetables, whole grains, lean proteins, and nuts. These foods naturally provide sweetness and nutrients without artificial additives.
3. Use natural sweeteners - Natural sweeteners like honey, maple syrup, and monk fruit can provide sweetness with fewer health concerns. Use these alternatives in moderation, especially if you’re trying to reduce your sweet tooth or are dealing with blood sugar issues such as pre- or type 2 diabetes. Your tastebuds change every 14 days, so stick with it!
4. Infuse water for flavour - Avoiding artificially sweetened beverages is crucial. Infusing water with fruits or herbs adds natural flavour without added sugars or sweeteners. Add slices of lemon, lime, cucumber, berries and mint to water for a refreshing taste.
5. Use spices for flavour - Certain spices can enhance sweetness without adding sugar or artificial sweeteners. Try using cinnamon, nutmeg, ginger, or cardamom to add flavour to foods and beverages.
As you consider these changes, remember that small steps today can lead to better health tomorrow. Start your journey towards a healthier gut by making conscious choices about the sweeteners you use - or don’t use. You don't need to make all these changes at once; just pick one to start with if that works best for you. Any change you make is a positive step in the right direction.
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This article is written by Natalie Louise Burrows. Natalie Louise Burrows is a registered nutritional therapist (BANT, CNHC) and clinic director at Integral Wellness, a nutrition and health clinic specialising in cardiometabolic health. Along with her clinic team of nutritionists, they help men and women regain their energy, control their cravings and avoid and reverse type 2 diabetes. They also address health conditions such as high blood pressure, high cholesterol, insulin resistance, fatty liver and heart disease, and weight challenges. Click here to book a free call and find out how you can achieve your health goals.
