Non-calorie sweeteners have long been considered a sugar substitute because they create sweetness but do not provide energy. They are commonly found in diet soft drinks, sugar-free desserts, protein bars and many low-calorie foods. However, more and more studies show that these substances are not completely metabolically neutral as previously identified.
According to Dr. Rahul Chirag - a Homeologist at CARE Hospitals (Hyderabad, India), regular consumption of artificial sweeteners or those without nutritional value can affect the mechanism of regulating hunger and cravings. Although they can help reduce calories in the short term, they can change the brain's response to sweetness and fullness signals.
Sweetness activates brain mechanisms related to energy reception. When sweetness appears but is not accompanied by calories, the process of regulating feelings of hunger and fullness may be changed. Some studies show that this is related to appetite-controlling hormones such as ghrelin and insulin reactions. Therefore, some people may feel hungrier at the end of the day even after using unsweetened products.
Regular consumption of high-intensity sweeteners can change the sweetness perception threshold. When accustomed to high sweetness levels, natural foods like fruits may no longer feel as satisfying as before. This may cause some people to increase their demand for sweet foods and have difficulty adjusting their diet.
Dr. Rahul Chirag said that artificial sweeteners can change the composition of intestinal bacteria. The gut microbiome is involved in metabolism, immunity and appetite control, so this change can affect hunger and energy balance.
In addition to physiological factors, eating behavior also plays an important role. Some people tend to increase food intake after choosing diet products. In that case, total energy intake into the body can still increase even though the sweetener itself does not contain calories.
Not all sweeteners have the same effect. Some studies show that sweetness can stimulate the body to secrete a small amount of insulin in some sensitive people. Subsequent blood sugar changes may cause earlier feelings of hunger.
Non-calorie sweeteners can still be useful in some cases, especially for people who need to limit sugar such as diabetic patients. However, experts recommend not using them with high and prolonged frequency. The appropriate approach is to gradually reduce the preference for sweetness, prioritize whole foods, monitor the body's hunger signals and maintain a balanced diet.
Non-calorie sweeteners can help reduce sugar consumption in the short term, but if used excessively, they can increase feelings of hunger and make it difficult to control weight.
