Do artificial sweeteners have a weight loss effect at all?
Artificial sweeteners are increasingly added to food products to reduce sugar content and retain an attractive taste. However, more and more research indicates that these non -utritative sweeteners may not still be a healthier or safer option.
So what is the best choice if we want to enjoy sweet flavors without the harmful effects of sugar consumption?
Artificial sweeteners are originally developed as chemicals that stimulate our sensation of sweet taste. Like sugar molecules, they act directly on taste receptors in the mouth. In this way, they send a nervous signal to the body that the source of the carbohydrate is consumed – and triggered the reaction of the degradation for the purpose of creating energy.
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When consuming sugar, a dopaminergic system is further activated – part of the brain responsible for motivation and a reward sensation, which is associated with the longing for sweet. Evolutionically speaking, our brain is « programmed » to seek sugar -rich foods as a quick energy source and a means of survival. However, excessive sugar intake is known to lead to numerous health problems, including metabolic disorders, weight gain and diabetes.
Although artificial sweeteners do not stimulate a dopamine system in the same way as sugar, it is increasingly evidence that they can also cause similar metabolic disorders.
One research, published earlier this year, found that just two hours after the consumption of the sukralosis (in the amount of equivalent two cans of sweetened beverages), with the participants, physiologically hunger associated. The blood flow to the hypothalamus – the brain region responsible for regulating appetite – was measured – and it was found that sukralosis increased the blood flow of the area.
Furthermore, it has been shown that artificial sweeteners can activate the same neurons as the hormone satin butterfly. In the long run, this can result in an increase in hunger threshold – that is, the need for more food to feel full. In other words, artificial sweeteners can increase appetite, which potentially leads to greater calorie intake.
And that’s not all. A large study conducted over 20 years found the connection between the consumption of sweetener and the increased accumulation of body fat. Interestingly, respondents who regularly consumed large quantities of sweetener (equivalent to three to four cans of carbonated drink daily) had as much as 70 percent more obesity rate compared to those who consumed small quantities (up to half a can daily).
The study also found that this effect did not depend on the total daily calorie intake. In order to check this, scientists used dietary dietary questionnaires and further analyzed the data through food coding systems. The results showed that artificial sweeteners can stimulate fat accumulation – regardless of the rest of the diet.
Another study, published earlier this month, found that consuming artificially sweetened drinks daily increases the risk of developing type 2 diabetes. But since these drinks contain other additives – such as acids, colors and emulsifiers – it is not quite clear how the real contribution of the sweetener themselves.
What do we need to know?
Should we then completely give up the artificial sweeteners? Maybe not. There are studies that show that short -term sugar replacement to sweeteners can lead to a decrease in body weight and fat.
Several studies have also found no connection between consumption of artificial sweeteners and the development of diabetes – or even with basic indicators such as an empty or insulin level or level of glucose. However, most of these studies lasted relatively short (up to 12 months) and compared only people who consume sugar with those used by sweeteners. This further creates confusion about what we actually need to do.
Because of this, the scientific advisory diet (SACN) committee, advised by the British government, recently published an official attitude about the use of a sugar -free sweetener. This was the response to the recommendations of the World Health Organization, which suggests that sweeteners should not be used as a weight control means of possible risk for the development of obesity and diabetes of type 2.
This is actually the core of the problem: artificial sweeteners may have certain negative effects, but current evidence suggests that they are not as harmful as excessive sugar consumption. But our understanding of the sweetener is still not as thorough as it is with sugar.
More research is needed to better understand their long -term effects. Currently, the database of all clinical studies on sweeteners is being made, which should help more clearly see the situation and identify the areas that require additional research.
And by then – what to do if we love sweet?
As in many things related to nutrition, the best advice is moderation.
There are currently no precise guidelines about the quantities of sweeteners we should enter. However, one of the key recommendations of SACN is that the food industry clearly indicates the amount of artificial sweeteners in the products. So in the future, we will hopefully, more easily make informed decisions.
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