You're Sweet Enough: Artificial Sweeteners
Ever since I can remember, sugar has been blamed for most ailments: acne, digestion issues, weight gain, you name it. Many who switch to a sugar-free lifestyle end up looking for a substitute that's just as sweet, most likely assuming it's the "healthier" option. Artificial sweeteners may be sweet, but how do they affect our bodies in the long-term?

What is an artificial sweetener?
Low-calorie sweeteners, artificial sweeteners, and non-caloric sweeteners are all under the umbrella term: non-nutritive sweeteners (NNS). NNS' can be defined as sweetening agents that have a higher sweetening intensity and lower calorie content per gram compared to caloric or nutritive sweeteners such as table sugar or high-fructose corn syrup.
Artificial sweeteners such as Sucralose (Found in Gatorade Zero, Red Bull Zero, Sugar-free Monster) are actually much sweeter than table sugar. In fact, this synthetic sweetener Sucralose is actually 320-1000x sweeter than table sugar. Artificial sweeteners like Aspartame (commonly used in diet sodas, Crystal Light, Sugar-free Jell-O/Puddings, sugar-free chewing gums, and even some children's medicines/vitamins) can be 200x sweeter than table sugar. While "Natural" sugar substitutes like Stevia can be 250x sweeter than sugar.

How do these commonly used artificial sweeteners affect us?
In a 2017 study analyzing the effect of the artificial sweetener, Acesulfame potassium (Ace-K) on the gut microbiome and weight gain in mice, found that male mice experienced an significant increase in weight while female mice did not gain as much weight. Researchers also found that the gut microbiome of the mice was significantly altered. Because the gut microbiome of the mice were altered, researchers mentioned that this could possibility increase the risk of Ace-K developing chronic inflammation.
Why are mice used in research?
Mice are more often used in research because of their similarity to humans in anatomy, physiology and genetics.
Researchers at the American Heart Association also found in 2019 that consuming diet soda (twice or more daily) can increase your risk of stroke by 48%, as well as increase your risk for heart disease and all-cause mortality.
Because artificial sweeteners are so much sweeter than table sugar, the signals in our brains that give us a "feel-good" sensation when eating high-palatable foods, may be affected as well. Research also has found that those signals, sent by our mesolimbic reward system may be responsible for weight gain when altered due to over consumption of highly palatable foods.
"So Diet Coke or Regular? I thought both were bad?"
With all of the misinformation about artificial sweeteners and the dangers of high sugar diets, it can be confusing to navigate which to put in your coffee. The key to this is simple: moderation. If you like sugar, a couple spoonfuls in your coffee cup will not be as harmful as the dangers of disordered eating caused by the fear of foods. However, artificial sweeteners' long-term effects are still not studied as extensively yet, but current research tells us that it may be not as safe to consume as table sugar.
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