For decades, artificial sweeteners have been promoted as a healthier alternative to sugar. But new research shows that they can have unexpected effects on your metabolism.
Researchers analyzed 21 randomized clinical trials that compared artificial, low-calorie sweeteners with non-caloric options such as water or a placebo.
The results: Artificial sweeteners were linked to higher fasting insulin levels and higher HbA1c – a measure of long-term blood sugar control.
The analysis also showed a tendency to decrease insulin sensitivity.
One possible explanation involves the gut microbiome, the researchers say. Previous evidence suggests that some non-nutritive sweeteners can change the makeup and function of your gut bacteria.
The review also found that people who consume more artificial sweeteners may have a higher risk of cardiometabolic diseases, including type 2 diabetes and heart disease.
The researchers say that their overall findings suggest that these compounds may cause metabolic damage. More research is needed to determine cause and effect.
At the same time, says the senior author. “If you’re replacing a large amount of added sugar in your diet, such as multiple servings of soda, these low-calorie sweeteners may be a better alternative.”
But he adds, “we can’t just assume they’re safe and sound, and it’s a smart choice to avoid them if possible.”
Source: Current Atherosclerosis Reports
Author affiliation: Friedman School of Food Science and Policy, Tufts UniversityInstitute of medical food
