June 5, 2023—Thinking of switching to sugar substitutes to help you slim down? Not so fast. Using artificial sweeteners may help some people cut calories and unwanted pounds. But a new World Health Organization (WHO) report suggests this strategy may not be a long-term answer to weight control.
Nonsugar sweeteners are often used in foods and drinks marketed as "diet" or "sugar free." They may also be stirred into drinks such as coffee or tea or used as substitutes for sugar while baking. Some commonly used sweeteners are:
- Acesulfame K.
- Aspartame.
- Saccharin.
- Sucralose.
- Stevia.
Sweeteners don't aid weight control
The WHO used data from 283 studies to look at the connection between health and sweeteners. They found that using sweeteners as an alternative to sugar does not seem to help adults or children with weight control over a long period of time.
The WHO also looked at the long-term health effects of nonsugar sweeteners. More research is needed, but some studies have found a possible link between consuming higher levels of sweeteners and an increased risk for some health problems, including:
- High blood pressure.
- Heart disease.
- Stroke.
It's important to know that the U.S. Food and Drug Administration generally considers sweeteners to be safe.
Based on their analysis, the WHO issued a guideline against using sugar substitutes for weight control. Instead, they recommend choosing unsweetened or naturally sweet foods and drinks.
There are some exceptions to the new guideline. It doesn't apply to people with diabetes, who may use these substitutes to sweeten foods or drinks without affecting their blood glucose. And the guideline doesn't cover low-calorie sugars or sugar alcohols, such as erythritol.
Talk to your doctor
Do you have questions about how best to manage your weight? Cutting back on high-calorie foods and beverages can often help. There are many ways to manage your weight. Talk to your doctor or a dietitian. They can provide you with a lot of good advice.
Got a sweet tooth? You can cut back on added sugars without using artificial sweeteners. Start with these simple swaps.
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