Are Sweeteners Really Better Than Sugar for Your Health?
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Introduction: Why This Matters
Artificial sweeteners—or non-sugar sweeteners (NSS)—are used in many foods and drinks as a substitute for sugar. They provide sweetness without adding calories and are often found in products labeled “sugar-free” or “diet.” But a new review by the UK’s Scientific Advisory Committee on Nutrition (SACN) raises important questions: Are these sweeteners actually good for our health? Do they really help us lose weight or prevent disease?
What Are Non-Sugar Sweeteners?
Non-sugar sweeteners are low- or no-calorie ingredients that make foods and drinks taste sweet. Popular types include aspartame, sucralose, stevia, and saccharin. They are found in diet soft drinks, sugar-free yoghurts, desserts, chewing gum, and more. In the UK, all NSS must go through safety checks by the Food Standards Agency before they are approved for use.
These sweeteners are often used to reduce sugar intake, which is linked to obesity, tooth decay, and other health issues. But are they a reliable solution?
What Did the Experts Look At?
The SACN reviewed a World Health Organization (WHO) guideline that examined many studies on NSS. These included both short-term trials and long-term observational studies. The main goal was to understand how sweeteners affect body weight, diseases like diabetes and heart disease, and dental health.
The WHO guideline suggested not using NSS to manage weight or reduce the risk of disease. This was based on mixed evidence from the studies. SACN took a close look at that conclusion to see how it applies in the UK.
Weight and Body Fat: A Mixed Picture
Short-term trials showed that replacing sugar with sweeteners may help people lose a small amount of weight. But these trials were often short—usually less than three months. One longer study (over two years) showed a more noticeable weight loss.
On the other hand, longer-term observational studies suggested people who regularly use sweeteners might actually gain weight. But SACN pointed out that this could be because people already struggling with weight are more likely to choose sweetened products—so it’s not necessarily the sweeteners causing weight gain.
Health Risks
Some studies have linked NSS with higher risks of type 2 diabetes, heart disease, and even death. However, SACN warned that these results should be viewed with caution. These studies could be affected by other factors, like diet, lifestyle, and existing health conditions, which are hard to separate from the effects of sweeteners alone.
SACN agrees more research is needed to fully understand the long-term impact of NSS on serious diseases.
What About Teeth?
There’s limited evidence on whether NSS help protect dental health. But because they don’t contain sugar, sweeteners are less likely to cause tooth decay. SACN suggests that using NSS in place of sugar may help reduce the risk of dental problems, although they’re not the only way to do that.
What Should You Do?
The key takeaway from SACN’s report is balance. Reducing sugar is still important for good health, but replacing it with sweeteners isn’t the only solution—and it might not be the best one for everyone. SACN recommends:
- Limiting both sugar and sweetener intake over time
- Avoiding sweetened drinks (sugar or sweetener) for young children
- Choosing unsweetened foods when possible
- Following the UK’s Eatwell Guide for a healthy diet
Final Thoughts
Sweeteners can be helpful for short-term weight control, but they are not a magic fix. The science is still evolving, and while they are safe to use, they may not offer long-term health benefits. The best approach? Eat a balanced diet, stay active, and keep added sugars—and sweeteners—in check.