Artificial sweeteners are chemically synthesized substances used as sugar substitutes, but they are not a healthier choice than sugar.
According to the American Heart Association (AHA) and the American Diabetes Association (ADA), you should be cautious about consuming too many artificial sweeteners, as their long-term effects are still uncertain and some studies suggest potential links to obesity, metabolic syndrome, and diabetes.
Artificial sweeteners are considered safe when used in moderation. To date, the U.S. Food and Drug Administration (FDA) has approved five artificial sweeteners: aspartame, acesulfame-K, neotame, cyclamate, and alitame. However, limiting your use of artificial sweeteners may be beneficial in certain ways. Additionally, you may notice some changes in your body.
Change in taste
According to research published in the Permanente Journal, artificial sweeteners can alter our taste buds and perception of sweetness.
In fact, researchers found that participants who eliminated added sugars and artificial sweeteners for two weeks reported greater sensitivity to sweetness in both sweetened foods and drinks, as well as in other foods.
Therefore, long-term use of strong sweeteners can cause loss of taste sensation and alter the perception of sweetness.
Reduce sugar cravings
A study published in the Yale Journal of Biology and Medicine found that artificial sweeteners increase cravings for sugary foods and drinks.
This is because they impart a certain level of sweetness to the taste buds, making naturally sweet foods seem less satisfying. As a result, these sweeteners can lead to increased consumption and ultimately weight gain.
To address this, you can cut sugar and artificial sweeteners from your diet, which may help reduce cravings for sugary foods and drinks as your body adjusts to lower levels of sweetness.
Better gut health
Reducing your intake of sugar and artificial sweeteners can have a beneficial effect on the balance of your gut bacteria.
According to the American Diabetes Association (ADA), some artificial sweeteners, such as saccharin, sucralose, and aspartame, can negatively affect the composition of gut bacteria. As a result, these sweeteners can lead to an imbalance known as dysbiosis.
Dysbiosis can lead to a variety of health problems, including inflammation, impaired glucose metabolism, and weight gain, so cutting out artificial sweeteners can help support a healthier gut environment.
