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The Ongoing Discussion Around Artificial Sweeteners

The Ongoing Discussion Around Artificial Sweeteners
Photo by Towfiqu barbhuiya / Unsplash

Artificial sweeteners, also known as non-nutritive sweeteners (NSS), have been hotly debated for years. Here's a look at the latest evidence on their potential health impact and role in diets.

What Does the WHO Recommend?

In 2023, the World Health Organization (WHO) released new guidance on artificial sweeteners based on a systematic review [1]. Key recommendations:

  • Replacing sugars with NSS does not help control weight long-term or reduce disease risk.
  • Routine use of NSS is not recommended for weight or disease prevention.
  • NSS provide no nutritional value and should be reduced, especially in children.

These findings apply to all non-nutritive sweeteners like aspartame, saccharin and stevia. The WHO review suggests potential harm from heavy NSS consumption long-term.

Potential Effects of Aspartame

Aspartame has faced scrutiny around cancer risk and other health effects. The WHO's International Agency for Research on Cancer classifies aspartame as "possibly carcinogenic to humans" based on concerning animal studies [2].

However, human data linking aspartame to cancer is limited. The WHO upheld its acceptable daily intake (ADI) guidance for safe aspartame use [1]. Still, a recent review reported that high aspartame intake may negatively impact cognition, behavior, and metabolism [3].

Experts emphasize moderation with aspartame until more research is done. Occasional use within ADI limits is likely safe for most people.

Artificial Sweeteners and Weight Loss

Despite marketing claims, studies show routine use of artificial sweeteners does not help with weight control long-term [1]. Limiting intake of all added sweeteners, both sugar and artificial, is recommended for weight management.

Recommendations for Use

While evidence remains inconclusive, experts offer this advice on artificial sweeteners:

  • Reduce intake of all added sweeteners, including NSS [1]. Focus on nutritious, unsweetened foods/drinks.
  • Avoid heavy NSS consumption, particularly daily use. Impacts may be greater in children [1].
  • Occasional NSS use within ADI is likely safe for most adults [1]. But moderation is wise given uncertainty.

The discussion continues as more artificial sweetener research emerges. Currently, reducing all added sweeteners and emphasizing whole, nutritious foods appears optimal for health.

References


[1] WHO advises not to use non-sugar sweeteners for weight control in newly released guideline. https://www.who.int/news/item/15-05-2023-who-advises-not-to-use-non-sugar-sweeteners-for-weight-control-in-newly-released-guideline

[2] Aspartame. IARC Monographs on the Identification of Carcinogenic Hazards to Humans. https://monographs.iarc.who.int/wp-content/uploads/2018/06/mono101-006.pdf

[3] Neurobehavioral effects of aspartame consumption. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6702510/