Are artificial sweeteners good ?

 

 

We all know , persons with Diabetes  must avoid sugar . So its  common sense that they can eat foods which do  not have sugar but can have foods containing artificial sweeteners ( non- sugar sweeteners - NSS ) as these artificial sweeteners have zero calories .
But studies on artificial sweeteners show there is no good evidence that they are helpful in diabetics or healthy persons.In fact they show , that the artificial sweeteners can be harmful to the body .
Researchers caution consuming artificial sweeteners in beverages not only fails to prevent disease but also is associated with an increase in risks for the same health outcomes associated with sugar-sweetened beverages, including T2D, cardiovascular disease, hypertension, and stroke.
These chemicals are touted to be inert & have no effect on the body but the fact is that they are NOT inert . They are unlikely to be toxic in the short term but they are not completely safe either & they  do have consequences .
In 2023, the World Health Organization (WHO) released a guideline on NSS that recommended against their use for weight control or to reduce the risk for noncommunicable diseases.
The systematic review & meta-analysis upon which the guideline is based found that high intakes of NSS were associated with increases in body mass index and increased risks of developing diabetes , cardiovascular events, and any type of stroke, as well as hypertension, bladder cancer, and all-cause mortality.
"Replacing free sugars with NSS does not help with weight control in the long term. People need to consider other ways to reduce free sugars intake, such as consuming food with naturally occurring sugars, like fruit, or unsweetened food and beverages,” says Francesco Branca, WHO Director for Nutrition and Food Safety. "NSS are not essential dietary factors and have no nutritional value. People should reduce the sweetness of the diet altogether, starting early in life, to improve their health."The "common" NSS named by WHO included sucralose( Eg Splenda, Sugar Free,Equal ) , as well as acesulfame K, aspartame(  Eg Sugar free gold, Diet coke/pepsi ) , advantame, cyclamates, neotame, saccharin, stevia, & stevia derivatives.
The recommendation does not apply to personal care & hygiene products containing NSS, such as toothpaste, skin cream, and medications, or to low-calorie sugars and sugar alcohols (polyols), which are sugars or sugar derivatives containing calories and are therefore not considered NSS.
So its very clear that diabetics & healthy persons who want to cut down calories should avoid taking  artificial sweeteners . The benefit of avoiding sugar is negated by the increased calorie intake by eating more quantitiy of processed food with artificial sweeteners . So clearly healthy diet is the goal & not just sugar substitutes . Decrease sugar consumption from childhood.
A recent review led by researchers in Mexico concluded that sucralose consumption "is associated with various adverse health effects. Despite being considered safe following previous studies, recent research suggests possible links to systemic inflammation, metabolic diseases, disruptions in gut microbiota, liver damage, and toxic effects at the cellular level."
In addition, they wrote, "It is crucial to highlight the persistence of sucralose in the body, its ability to cross the placenta, and its presence in breast milk, raising concerns about prenatal and neonatal exposure."
Another study  showed that sucralose and acesulfame potassium–containing diet soda altered microbial taxa in two pilot studies in healthy young adults; another showed a connection between artificial sweeteners and inflammation. They found out that sucralose harms stem cells causing inflammation .

The food & beverage industry has an interest in confusing the picture. Its a big market , so no research is encouraged or they  just brush of the evidence  saying its not conclusive . But evidence so far points , that there are some  risks in consuming NSS.
So why not avoid unnecessary chemicals & go for healthy diet ? 

Bottom line : Do NOT fall for the zero-calorie advertisements !