Artificial Sweeteners: How Much is Too Much?

The FDA states that sugar substitutes, or high-intensity sweeteners, including acesulfame-K, aspartame, neotame, saccharin, advantame and sucralose are safe to eat in the amounts that people typically consume. The health benefits of artificial sweeteners still inconclusive, with research showing mixed findings between whether they cause diabetes, weight gain, or other health issues.

For adults seeking weight management artificial sweeteners are possible short-term substitutes. The same rules apply on kids, however; it is best to avoid using them for long periods of time since the long-term effects of consumption has not been determined.

One study of 3,682 individuals examined the long-term relationship between consuming artificially sweetened drinks and weight. The participants were followed for 7-8 years and their weights were monitored. After adjusting for common factors that contribute to weight gain such as dieting, exercising change, or diabetes status, the study showed that those who drank artificially sweetened drinks had a 47% higher increase in BMI than those who did not. Even though the study proves the links between the artificial sweeteners and weight gain, it can not be concluded that the consumption of artificial sweeteners is the only contributor.

Knowing all of these facts people still need to be aware of their consumption. The human brain responds to sweetness with signals to eat more. By providing a sweet taste without any calories, however, artificial sweeteners cause us to crave more sweet foods and drinks, which can add up to excess calories.

Most common Artificial Sweeteners and their sweetness compared to sugar