If you enjoy sweets and are trying to lose weight, you may be using zero calorie sweeteners, also known as artificial sweeteners, to cut your caloric intake. It would be great to enjoy your favorite sweet food and drinks without caloric consequence. But the scientific evidence is mixed regarding the effectiveness of substituting artificial sweeteners for sugar in weight loss.
May Aid in Weight Loss
Though studies are inconclusive about their direct role in weight loss, substituting artificial sweeteners for sugar may reduce calorie intake. One tsp. of sugar has 16 calories, and a bottle of soda has around 16 tsp. of sugar. Substituting one regular soda each day with diet soda can save you about 250 calories, which could result in a loss of 1 lb. every two weeks.
May Cause Weight Gain
One 2007 study in the "Journal of the American Heart Association" provided evidence that people who drank at least one soda daily -- regardless whether it was diet or regular -- had a higher risk of obesity and increased waist circumference than people who didn't drink soda. Artificial sweeteners may also affect the body's ability to count calories related to food sweetness and cause overeating, according to a 2004 study in the "International Journal of Obesity." But a 2008 review of over 200 studies in "The American Journal of Clinical Nutrition" concluded that the influence of artificial sweeteners on appetite, energy balance and body weight hasn't been fully established.
Safety
The five artificial sweeteners approved by the Food and Drug Administration are saccharin, aspartame, acesulfame potassium, sucralose and neotame. The main safety concern regarding artificial sweeteners is their possible association to an increased risk of cancer in laboratory studies. The National Cancer Institute states that studies of FDA-approved artificial sweeteners "have not stated clear evidence of an association with cancer in humans."
Healthier Options
While there is no definitive answer whether artificial sweeteners aid in weight loss, there are other ways to reduce your sugar intake. Try making your own desserts at home. Often you can reduce the amount of sugar in the recipe, or use fruit in baked goods to substitute for some fat and sugar. Decrease your intake of sweetened beverages. If you like sugar in your coffee or tea, try to slowly wean yourself over the course of a few weeks. You may find that you can enjoy your beverages without the added sugar. Opt for no sugar added applesauce, canned fruit or yogurt. Over time, your taste buds will naturally adjust so that you prefer less sugar.
References
- National Cancer Institute: Artificial Sweeteners and Cancer
- "Circulation Journal of the American Heart Association"; Soft Drink Consumption and Risk of Developing Cardiometabolic Risk Factors and the Metabolic Syndrome in Middle-Aged Adults in the Community; Ravi Dhingra, et al.; 2007
- "International Journal of Obesity"; A Pavlovian Approach to the Problem of Obesity; T.L. Davidson; July 2004
- "The American Journal of Clinical Nutrition"; Nonnutritive Sweetener Consumption in Humans: Effects on Appetite and Food Intake and their Putative Mechanisms; Richard D. Mattes; 2008
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