The use of sweeteners is a topic that has generated debate for years, especially in the food and health industries. Sweeteners are substances used to provide a sweet taste to foods and beverages without the caloric content associated with regular sugar. These compounds have become a popular alternative to sugar, especially among those looking to reduce their caloric intake, control their weight, or manage conditions like diabetes.
There are two main types of sweeteners: natural and artificial. Natural sweeteners, such as stevia and monk fruit extract, are derived from plant sources and are generally considered a healthier option due to their natural origins. Artificial sweeteners, such as aspartame, sucralose, and saccharin, are synthetically produced and can be much sweeter than sugar, allowing them to be used in smaller quantities.
Despite their ability to sweeten without adding calories, the use of sweeteners has generated controversy in the health sphere. Some studies suggest they may have undesirable and potentially risky metabolic effects when consumed excessively or over extended periods. As research on sweeteners continues, the scientific community and health authorities seek to better understand their long-term health impacts.
The origin of sweeteners dates back thousands of years, with the use of natural substances to sweeten foods. Here is a brief overview of how sweeteners have evolved throughout history:
Natural Sweeteners
- Honey: One of the first sweeteners used by humans. Ancient Egyptians, Greeks, and Romans are known to have used honey to sweeten their foods.
- Sugar Cane: Originating from Southeast Asia, sugar cane was first cultivated in India around 8000 B.C. It later spread to Persia, the Arab world, and Europe, becoming the primary sweetener for centuries.
- Stevia: A natural sweetener derived from the Stevia rebaudiana plant, native to South America. The Guaraní people in Paraguay have used the leaves of this plant to sweeten their drinks and foods for centuries.
Artificial Sweeteners
- Saccharin: The first artificial sweetener, accidentally discovered in 1879 by Constantin Fahlberg, a chemist working at Johns Hopkins University. Saccharin became popular during the two World Wars as a sugar substitute due to sugar shortages.
- Aspartame: Discovered in 1965 by James M. Schlatter while researching a drug for treating ulcers. Aspartame is approximately 200 times sweeter than sugar and is one of the most widely used artificial sweeteners today.
- Sucralose: Discovered in 1976 by scientists at King’s College London. It is about 600 times sweeter than sugar and is widely used in processed foods and beverages.
- Acesulfame K: Discovered in 1967 by Karl Clauss and Harald Jensen in Germany, it is another artificial sweetener that has become common in sugar-free products.
Modern Sweeteners Today, there is a wide range of sweeteners, both natural and artificial. Natural sweeteners, such as erythritol and xylitol, are derived from fruits and other plants, while artificial sweeteners are created in laboratories and are widely used in the food industry.
What Did the WHO Base Its Recommendation On?
The analysis that led to the WHO’s recommendation involved a review of studies published between January 1, 2017, and July 26, 2021, examining the relationship between the use of non-sugar sweeteners and a range of participant parameters, including:
- Weight
- Development of prediabetes and type 2 diabetes
- Cardiovascular diseases
- Cancer
- Dental caries
- Chronic kidney disease
- Eating behavior
- Preference for sweetness
- Mood and behavior
- Asthma and allergies in children
Out of more than 8,000 identified publications, a total of 370 studies were selected for analysis, including 283 epidemiological studies conducted on adults, children, pregnant women, and mixed populations.
The results indicated that in a small group of studies known as randomized clinical trials, the use of non-sugar sweeteners led to a modest reduction in body weight in adults, with no significant effects on heart health. This effect was more pronounced when volunteers switched from sugary drinks to drinks with substitute sweeteners. The authors explained that this is an expected outcome, as people who are consuming a lot of sugar and gaining weight are likely to lose weight when switching to a sugar-free beverage.
The Consumption of Sweeteners and Weight Gain
On the other hand, studies conducted on groups of people over time have shown that higher consumption of sugar-free sweetened beverages is associated with weight gain and an increased risk of developing type 2 diabetes and cardiovascular diseases, as well as an increase in all-cause mortality.
Other studies, known as case-control studies, identified a relationship—though with very low certainty evidence—between the use of saccharin and bladder cancer, without finding significant links to other types of cancer. Research on children did not yield conclusive results. Studies on pregnant women indicated that the use of non-sugar sweeteners might be associated with a higher risk of preterm birth and increased newborn weight. Both pieces of evidence, according to the authors, have low and very low certainty, respectively.
Some experts interpret the association with an increased risk of developing type 2 diabetes and heart disease as a possible selection bias, since people with these conditions tend to consume more sweeteners as a sugar substitute.
In summary, it is concluded that the consumption of non-sugar sweeteners does not provide long-term benefits for weight reduction in children or adults, and that their prolonged use may be associated with undesirable effects, such as an increased risk of type 2 diabetes, cardiovascular diseases, and mortality in adults.
From these studies, the only recommendation made by the WHO is that non-sugar sweeteners should not be used as a means of controlling weight. This recommendation does not apply to people who already have diabetes and use non-sugar sweeteners as part of a healthy diet.
The consumption of sweeteners is becoming increasingly common. Growing concerns about the negative effects of sugar have led many people to opt for artificial sweeteners, which are now under scrutiny by the World Health Organization (WHO) due to potential health risks.
The Demonization of Sugar and the Popularity of Sweeteners
The demonization of sugar has led to the rise in popularity of artificial sweeteners as “healthier” alternatives. However, the WHO warns that some of these sweeteners, such as aspartame, commonly used in “light” drinks, diet products, and other foods, could be potentially carcinogenic.
Upcoming Studies and Recommendati
In July, the WHO will release two studies that could change public perception and recommendations regarding sweetener consumption. The first of these studies will be issued by the International Agency for Research on Cancer (IARC), which will assess the potential carcinogenic effects of aspartame. This report is particularly anticipated as it could influence future regulations on this additive.
The second study, prepared by the Committee of Experts on Food Additives, will review the current recommendations for the acceptable daily intake of aspartame, taking into account the IARC findings. This could result in new guidelines on the maximum amount of aspartame that can be consumed without risk.
Aspartame and Other Sweeteners Under Scrutiny
Aspartame, one of the most common artificial sweeteners, has been a staple in the food industry since its introduction in the 1980s. It is often found alongside saccharin in a wide range of low-calorie or sugar-free products. Its widespread use has sparked debates about its long-term health effects, especially now that the WHO suggests it could be linked to serious issues such as cancer.
Risks Associated with Sweeteners
In May, the WHO issued a strong warning about sweetener consumption, recommending that people reduce their intake of sweetened products starting from an early age. The organization emphasizes that sweeteners are not effective for long-term weight control and that prolonged use may have adverse effects. Potential risks mentioned include an increased risk of developing type 2 diabetes, cardiovascular diseases, and increased mortality in adults.
Sweeteners Advised Against by the WHO
The WHO advises against the use of several sweeteners that are widely used in the food industry. These include:
- Aspartame: Used in a variety of products such as diet sodas, chewing gum, and desserts.
- Saccharin: One of the first artificial sweeteners, often found in table sweeteners and processed foods.
- Acesulfame K: Used in baked goods, soft drinks, and chewing gum.
- Advantame: A very potent sweetener used in small quantities in foods and beverages.
- Cyclamates: Banned in some countries but still used in others as sweeteners in beverages and foods.
- Neotame: Similar to aspartame but much more potent, used in processed products.
- Sucralose: Known for its stability at high temperatures, used in baked goods and beverages.
- Stevia and its derivatives: Although a natural sweetener, the WHO warns that its derivatives may also have adverse effects when consumed in excess.
The Use of Artificial Sweeteners: An Overview
The use of artificial sweeteners has increased significantly as an alternative to sugar, especially among those looking to reduce caloric intake and control weight. These compounds offer benefits such as calorie reduction, blood glucose control, and the prevention of dental cavities. However, their use has sparked debate due to potential associated risks, such as adverse metabolic effects, an increased risk of type 2 diabetes, and concerns about long-term safety, including potential cancer risks for certain sweeteners like aspartame.
Scientific evidence on sweeteners is mixed and evolving. Some studies suggest that while sweeteners may help reduce caloric intake in the short term, their effectiveness in weight control and their impact on long-term metabolic health remain uncertain. Additionally, some sweeteners have been linked to adverse effects such as digestive issues and, in rare cases, concerns about long-term safety.
Current recommendations from organizations like the WHO emphasize the importance of moderating sweetener consumption and prioritizing a balanced and healthy diet. The WHO has suggested that sweeteners should not be used as a primary strategy for weight control and has advised against prolonged use due to potential adverse effects.
In conclusion, while sweeteners may offer a useful alternative to sugar, it is essential to use them in moderation and stay informed about new research and recommendations. A balanced diet and a comprehensive approach to health remain the best strategies for maintaining optimal well-being. The key is to stay informed and adopt dietary practices that promote lasting health.
We appreciate your interest in learning more about sweeteners and their impact on health. At Functional Wellness Network, we are committed to providing you with the most current and valuable information to support your overall well-being.
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Dr. Kent Nelson
Functional Wellness Network
www.functionalwellnessnetwork.com
