Artificial Sweeteners and Weight LossPosted: September 1, 2021
Are artificial sweeteners a good alternative for regular sugar?
Artificial sweeteners provide desirable sweetness without the added calories. There are different brands and types of artificial sweeteners. Some of the most common brand names are Stevia, Sweet and Low, Truvia, Splenda, and Equal.
Sweeteners contain zero calories because our bodies can not metabolize these sugars. In other words, our body does not digest or absorb it.
Artificial sweeteners are almost double in sweetness than regular sugar. For example, saccharin (a type of artificial sweetener) is about 200 to 700 times sweeter than regular sugar and contains no calories.
However, even though artificial sweeteners are calorie-free, research shows that these sweeteners have controversial health effects in the long run.
Additionally, the chemical changes that occur in the body as you consume these sugar substitutes changes your taste buds. Long term use of alternative sweeteners can cause sweet foods, such as fruits, to taste less sweet because of these changes.
Studies have also shown that those who use artificial sweeteners do not end up losing weight compared to those that consume regular sugar.
Research is still being done on artificial sweeteners and its risk for diabetes, cardiovascular disease, and cancer.
However, artificial sweeteners can be consumed in moderation for those that want a low-calorie sweetener occasionally. The U.S. FDA stated that sugar substitutes are safe when consumed within the Acceptable Daily Intake.
My personal opinion is to learn to eat your favorite sweet foods in moderation rather than trying to substitute it with an artificial sweetener. Many people believe that just because they are using a zero-calorie option they can eat more of it. This is why most people who eat “fat-free” and “sugar-free” options may end up gaining weight instead of losing weight.
The best option is to enjoy regular non-diet options occasionally.
Permanent weight loss requires you to understand your eating behaviors and developing coping mechanisms that have a true impact on the rest of your life.
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