You could be gaining weight because you are using sugar substitutes... A new study suggests use of artificial sweeteners is linked to weight gain (not loss!) and increased risk of developing diabetes…
Considering the widespread use of sugar substitutes, it is surprising that there are comparatively few long-term studies that have been done. Most are “observational” studies rather than the higher level intentional type of study (randomized groups, placebo-controlled studies referred to as “randomized controlled trials” or RCT’s), so cannot prove a cause-and-effect relationship.
However, in the long term RCT’s averaging 6 months that the researchers found, regular users of artificial sweeteners had an increased risk of type 2 (adult onset) diabetes, higher blood pressure, and modest increases in weight and waist circumference.
The Canadian researchers could find no solid evidence for long-term benefit from artificial sweeteners, and there was some evidence of harm from long-term consumption.
But why would artificial sweeteners be linked to weight gain, not loss? Researches couldn’t explain, but had some thoughts:
Artificial sweeteners may disrupt healthy gut bacteria.
They may confuse metabolism. For example, the sweet taste may cause the body to be expecting sugar, stimulating a release of unneeded insulin. Increased blood insulin is the first stage in the development of type 2 diabetes. It also would cause a decrease in blood sugar that would stimulate appetite.
The appetite-stimulating mechanism may overcompensate for missing calories from sugar when eating other foods.
Artificially sweetened foods may simply be a common part of an overall unhealthy diet.
An Australian study suggests that artificial sweeteners may increase appetite for calories by up to 30%. When sweetness versus energy is out of balance for a period of time, researchers say, the brain re-calibrates and increases total calories consumed. They called this the “starvation response”.
They also learned that the brain produces 2 waves of “pleasure” producing dopamine – one with the taste of sweetness and a second wave when the blood sugar rises. If there is no blood sugar rise (because an artificial sweetener was used) the brain sends hunger signals.
A US study, published in the American Journal of Public Health in 2014, found that overweight and obese people ate more when they drank artificially sweetened drinks.
The Australian study also noted increased hyperactivity, insomnia and glucose intolerance as well as an increase in appetite and calories consumed in animals they studied.
Altogether, these studies suggest that we would be much better off to avoid sugar substitutes completely and use a small amount of sugar instead. Better yet, switching to water (flavoured with a herbal tea if you like) might be a good way to promote a healthier waistline!
References:
Qiao-Ping Wang, et al, Cell Metabolism, Vol 24, Issue 1, p.75-90, 12 July 2016 "Sucralose Promotes Fod Intake Through NPY and a Neuronal Fasting Response” http://www.cell.com/cell-metabolism/pdfExtended/S1550-4131(16)30296-0
Megan B Azad, et al, CMAJ, Vol 189, No.28,July 17, 2017 “Non-nutrative sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies” cmaj.ca/content/189/28/E929.full#T3
