Do artificial sweeteners help you lose weight?

Do artificial sweeteners help you lose weight?

Individuals trying to lose weight often ask whether artificial sweeteners help. It’s a logical question to ask since the purpose of artificially sweetened beverages or food is to reduce total calorie consumption.  The less calories you consume, supposedly the greater likelihood of shedding some pounds. But what is less clear is does this really lead to weight loss in those partaking of these foods and beverages containing sugar-free ingredients.

According to new research from Germany, unfortunately there is only weak evidence that no-calorie sweeteners might be beneficial helping you get healthier and lose excess weight. Researchers with the study looked over data from 56 studies involving either adults or children and found that there was little difference between those consuming non-sugar sweeteners and those who were not.

These results are not surprising as other studies have also shown the same results.  What the public needs to know is no matter how artificial sweeteners are marketed, they are still chemicals or a sugar modified from its natural form to serve a functional purpose for flavor. Flavor does not enhance our health – the purpose is to enhance food and beverages making you want to consume more.

However, the Calorie Control Council disputed the findings from this latest research stating that “despite the authors’ claims to the contrary, the highest quality scientific evidence shows that the consumption of low- and no-calorie sweeteners results in reductions in body weight, does not lead to weight gain and does not cause cravings.”

Other behavioral research has demonstrated that some people may consume more calories after knowingly eating artificially sweetened foods. This research has shown that participants who knew they had eaten an artificially sweetened and lower-calorie breakfast cereal were more likely to consume extra calories later in the day than participants who weren’t informed of the type of cereal they had eaten. This study demonstrated that for some people, because they are consuming an artificially sweetened product, they may then tend to overconsume feeling they ‘saved’ calories from eating a food or beverage with no calories. 

If a person chooses to use artificially sweetened foods and beverages, the impact on weight probably depends on other lifestyle and behavioral factors. These factors would include how much exercise they are regularly doing, are they practicing portion control and what are their overall dietary habits like.

This same study also pointed out that there is not enough evidence on the safety of artificial sweeteners even though they have been approved for human consumption. The concern is there is still not much known about their potential benefits and harms within acceptable daily intakes. To add confusion even more, the researchers stated that the evidence is often limited and conflicted.

The best bet for most of us is to simply reduce consumption of high-sugar foods and beverages, consuming them only on rare occasions. Drink more water, eat more fruit to satisfy a sweet tooth, practice portion control, and include some form of exercise daily to reap the benefits of living a healthy lifestyle while managing your weight.