A perfect fit between a receptor and molecule sends a signal to your brain, allowing you to identify the taste 2. For example, the sugar molecule fits perfectly into your taste receptor for sweetness, allowing your brain to identify the sweet taste. Artificial sweetener molecules are similar enough to sugar molecules to fit on the sweetness receptor. However, they are generally too different from sugar for your body to break them down into calories.
This is how they provide a sweet taste without the added calories. Only a minority of artificial sweeteners have a structure that your body can break down into calories. Given that only very small amounts of artificial sweeteners are needed to make foods taste sweet, you consume virtually no calories 1. Artificial sweeteners taste sweet because they are recognized by the sweetness receptors on your tongue. Many types of artificial sweeteners exist, but not all are approved for use in every country.
The most common ones include aspartame, sucralose, saccharin, neotame, and acesulfame potassium. Artificial sweeteners are popular among individuals who are trying to lose weight.
Some people believe that artificial sweeteners might increase appetite and promote weight gain 5. The idea is that artificial sweeteners may be unable to activate the food reward pathway needed to make you feel satisfied after you eat 6.
That said, many recent studies do not support the idea that artificial sweeteners increase hunger or calorie intake 12 , In fact, several studies have found that participants report less hunger and consume fewer calories when they replace sugary foods and beverages with artificially sweetened alternatives 14 , 15 , 16 , 17 , Recent studies have found that replacing sugary foods or drinks with artificially sweetened ones may reduce hunger and calorie intake. Regarding weight control, some observational studies report a link between consuming artificially sweetened beverages and obesity 19 , However, randomized controlled studies — the gold standard in scientific research — report that artificial sweeteners may reduce body weight, fat mass, and waist circumference 21 , These studies also show that replacing regular soft drinks with sugar-free versions can decrease body mass index BMI by up to 1.
Various studies ranging from 4 weeks to 40 months show that this may lead to weight loss of up to 2. Artificially sweetened drinks can be an easy alternative for those who regularly consume soft drinks and want to decrease their sugar consumption. However, opting for diet soda will not lead to any weight loss if you compensate by eating larger portions or extra sweets.
If diet soda increases your cravings for sweets, sticking to water might be best Replacing sugar-containing foods and beverages with artificially sweetened ones may help you lose some weight. Those with diabetes may benefit from choosing artificial sweeteners, as they offer a sweet taste without the accompanying rise in blood sugar levels 18 , 28 , On the other hand, many controlled studies show that artificial sweeteners do not affect blood sugar or insulin levels 33 , 34 , 35 , 36 , 37 , For example, research shows that replacing sugar-sweetened beverages with artificially sweetened ones produced stronger effects among Hispanic youth Although research results have not been unanimous, the current evidence is generally in favor of artificial sweetener use among those with diabetes.
Still, more research is needed to evaluate their long-term effects in different populations. Artificial sweeteners can help those with diabetes reduce their intake of added sugar. However, more research is needed on the effects of artificial sweeteners in various populations. Metabolic syndrome refers to a cluster of medical conditions, including high blood pressure, high blood sugar, excess belly fat , and abnormal cholesterol levels.
These conditions increase your risk of chronic disease, such as stroke, heart disease, and type 2 diabetes. However, higher-quality studies report that diet soda either has no effect or a protective one 42 , 43 , One recent study had people with obesity and excess weight drink either a quarter gallon 1 liter of regular soda, diet soda, water, or semi-skimmed milk each day.
In fact, drinking water offered the same benefits as drinking diet soda Artificial sweeteners are unlikely to increase your risk of metabolic syndrome. Replacing sugary drinks with artificially sweetened ones might decrease your risk of several medical conditions.
Your gut bacteria play an important role in your health , and poor gut health is linked to numerous problems. These include weight gain, poor blood sugar control, metabolic syndrome, a weakened immune system, and disrupted sleep 45 , 46 , 47 , 48 , 49 , Related Stories:. Popular on Ladders. The simple eye contact trick you should use in every conversation.
What I read every day. According to the U. This misperception of calories can lead to overindulgence of other sweet foods and sabotage dieting efforts.
Aspartame, the main ingredient in NutraSweet and Equal, is the subject of much debate with plenty of rumors circulating via the internet and email chain letters. The FDA remains firm in its position of the safety of these artificial sweeteners. Currently, five artificial sweeteners are approved by the FDA including saccharin, aspartame, neotame, sucralose, and acesulfame-K. Each artificial sweetener has been studied extensively. For example, rats consumed doses of aspartame in doses times higher than humans would consume without coming down with cancer or suffering other adverse effects.
In addition, the National Toxicology Program conducted its own studies with mice and did not find a link to cancer. Aspartame, however, has dangers of its own including the risk for people who have the rare genetic disorder called phenylketonuria. Aspartame breaks down into different components when ingested including methanol, aspartic acid, and phenylalanine.
Products that use aspartame must also contain a label warning phenylketonurics of the presence of phenylalanine. One of the newer artificial sweeteners to hit the market is sucralose which is sold under the brand name of Splenda. The FDA approved sucralose in after reviewing over animal and human studies.
Sucralose has come under fire for its potential safety issues too. For example, sucralose is created by chlorinating sugar which has many consumer advocates concerned.
Common allergic reactions include breathing difficulties, headaches, skin irritation, and diarrhea.
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