Sweeteners like sucralose, aspartame, and stevia promise the taste of sugar without the calories. They seem like a perfect tool for managing weight, but is it that simple? Let's look at what the research and global health experts say.
What the World Health Organization (WHO) Recommends
In 2023, the World Health Organization (WHO) released new guidance on non-sugar sweeteners. They advised against using them for long-term weight control. This was based on a large review of available studies, which found that over the long run, there was no clear benefit for weight loss. The review also noted potential links to an increased risk of type 2 diabetes and cardiovascular issues in long-term observational studies.
It's important to know this was a 'conditional' recommendation. That means the evidence isn't yet certain, and sweeteners might still be useful for some people in specific situations, like those managing diabetes.
What Do Controlled Studies Show?
So, why do some studies show a benefit? It often comes down to the study design. In randomized controlled trials, where scientists compare groups directly, sweeteners often show a small benefit for weight loss, but only when they directly replace sugar-sweetened foods and drinks. If swapping a sugary soda for a diet one helps you lower your total daily calorie intake, it can be a helpful step. However, if you compensate for those saved calories elsewhere, the benefit disappears.
Practical Takeaways for Your Goals
Nutrition science can be confusing. Here’s how you can apply this information to your own life:
- Use them as a tool, not a cure-all. If swapping your regular soda for a zero-calorie version helps you stay within your calorie targets, it can be a useful strategy.
- Focus on the big picture. Prioritize whole foods, water, and unsweetened drinks like coffee or tea. A 'sugar-free' cookie isn't necessarily more nutritious than a regular one.
- Reduce overall sweetness. Over time, try to reduce your reliance on intensely sweet tastes, whether from sugar or sweeteners. This can help you better appreciate the natural sweetness in foods like fruit.
- Talk to a professional. If you have specific health concerns like diabetes or digestive issues, it's always best to discuss your choices with a doctor or registered dietitian.
Sources & Further Reading
- World Health Organization. (2023). WHO advises not to use non-sugar sweeteners for weight control in newly released guideline.
- Toews I, et al. (2019). Association between intake of non-sugar sweeteners and health outcomes: systematic review. BMJ.
- Rogers PJ, et al. (2016). Does low-energy sweetener consumption affect energy intake and body weight? A systematic review... International Journal of Obesity.
- Harvard T.H. Chan School of Public Health. Artificial Sweeteners. The Nutrition Source.