In today’s health-conscious world, many people are using artificial sweeteners in place of sugar to reduce calories and stay fit. These sugar substitutes can be found in diet sodas, low-calorie snacks, and sugar-free desserts that promise the same refined-sugar sweetness without any of the guilt. But are they as harmless as they seem? While they have become a popular choice for people trying to reduce calories or manage their blood sugar, there are concerns about their negative aspects. Let’s see what experts are saying about artificial sweeteners and how they may impact your health.
Also read: 5 types of sugar that are better alternatives to refined sugar
How do artificial sweeteners affect your body?
Choosing artificial sugar over refined sugar may not seem easy, but let’s learn how it can actually affect your body.
1. Increased risk of heart problems
Ayurvedic health coach Dimple Jangra said artificial sweeteners have been linked to a higher risk of heart disease and stroke. She explains that consuming them can increase inflammation in your body, disturb your metabolism and increase the chances of developing cardiovascular diseases.
2. Increases insulin resistance
Artificial sweeteners can also cause insulin resistance, making it harder for your body to regulate blood sugar levels. Jangda says they can disrupt gut health, leading to bloating, irritable bowel syndrome (IBS), and other long-term digestive problems. Additionally, they can also affect your mood and cause headaches.
3. Weight gain
Surprisingly, artificial sweeteners may do the opposite of what you expect – they can actually lead to weight gain. Experts warn that over time, this could increase your risk of obesity.
What should you do instead?
Instead of relying too heavily on artificial sweeteners, Jangda suggests taking a more balanced approach:
1. Add natural sweeteners like honey or maple syrup to your food but in small quantities.
2. Eat whole, natural foods as much as possible.
3. Pay attention to your body’s hunger signals to avoid mindless eating.
4. Stay hydrated—Often, thirst can feel like hunger, which can lead to overeating.
Should diabetics rely on artificial sweeteners?
Dr Ambrish Mithal of Max Hospital, Saket offers his perspective on diabetic patients. Many people with diabetes turn to artificial sweeteners or products labeled “sugar-free,” thinking they are the perfect solution. But those labels can be tricky—sugar-free products can still pack a calorie punch because of their fat content. For example, a sugar-free chocolate bar may contain up to 60% of the calories found in regular chocolate.
For people who are trying to manage diabetes or lose weight, Dr. Mithal suggests cutting out sugar completely. If you still crave sweets, consuming artificial sweeteners in limited amounts – about 1-2 servings per day – is considered safe. Plant-based alternatives like stevia or monk fruit sugar may also be better choices.
Also read: 10 Interesting Facts About Maple Syrup You Must Know If You Really Love It
Do you consume artificial sweeteners? Let us know in the comments below!
