I get asked about sweeteners frequently and thought I would write a small segment on the most common ones and the potential health risks associated with them. I will start by adding a disclaimer that I am very much against artificial sweeteners and this is my biased opinion of the research.
The main sweeteners available in Canada include Aspartame (Nutrasweet, Equal), Saccharin (Sweet N Low, Sweet Twin, Sugar Twin), Sucralose (Splenda) and Stevia (Truvia, A sweet Leaf, Sun Crystals, PureVia)
I will go into detail on the 3 most harmful sweeteners, which include Aspartame, Sucralose and Saccharin
1. Aspartame is used in soft drinks, yogurt, candy and as a packet sweetener which is 200 times sweeter than regular sugar. It is rarely used in cooking or baking as it looses its sweetness when subjected to heat. When consumed, Aspartame is converted in the intestines to aspartic acid, phenylalanine and methanol. These 3 byproducts have major actions in the central nervous system as well as the entire body. The effect on the central nervous system can lead to headaches, seizures, changes in mood including depression, addiction and alterations to learning and emotion. Aspartic acid can be converted to formaldehyde or diketopiperazine, which is a fancy name for a carcinogen (cancer causing agent). This carcinogen has been correlated to various cancers including bladder, myeloma, leukemia, lymphoma, lung and liver. It is considered “safe” for use by pregnant women, which is highly debatable since some studies argue the methanol by product can be harmful to the fetus and use is linked to childhood asthma, attention deficit and allergies. Aspartame should also be avoided in those who suffer from headaches, migraines, and muscle pain including fibromyalgia as it has been known to aggravate these conditions. Some people who consume aspartame on a regular basis experience heart palpitations, constipation and swelling. Other ill health effects include an increase in body weight, fat percentage and caloric intake (ironically people tend to eat more if they go for products will fewer calories). Long-term use of aspartame also leads to an elevation in liver enzymes and decreases concentrations of glutathione, which is the main antioxidant for detoxification in the liver. It increases risk of stroke in women, as well as cardiovascular disease in both men and women.
2. Sucralose is also used in soft drinks, candy, baked goods and frozen desserts. It is used widely for home cooking and baking (but needs to be converted as its 600 times sweeter than sugar). It is considered “safe” for use by pregnant women but may pose the same risk as aspartame listed above. Sucralose is not suitable for those suffering from sensitive digestive systems as it can cause gas, bloating and diarrhea. The sucralose molecule contains three atoms of chlorine, which can compete with iodine in the body and can increase susceptibility to thyroid conditions and pose other health problems. The thymus gland function can also be decreased with the use of sucralose. It also contributes to various kidney and liver problems.
3. Saccharin can be used in baking and cooking, as well as for sweetening beverages and cereal. It should be avoided in pregnancy. Although it is significantly sweeter than sugar, it often has a bitter aftertaste. Saccharin can result in allergic reactions for those with sulfa sensitivity. Studies in the early 1970s on Saccharin linked it to the development of bladder cancer. Although this was only proven in rats, products containing saccharin used to warn that: “Use of this product may be hazardous to your health. This product contains saccharin, which has been determined to cause cancer in laboratory animals.” The label was officially removed in 2000 as the product was delisted as a carcinogen, even though studies did not clearly disprove this. Headaches, sensory neuropathy, diarrhea, nausea, eczema and other skin reactions have also been found to be associated with the use of saccharine.
I will now comment on the research on general artificial sweeteners. Daily consumption of diet drinks was associated with a 36% greater risk for metabolic syndrome and a 67% increased risk for type 2 diabetes. This is interesting considering artificial sweeteners were originally made to decrease risk of developing obesity and diabetes. Artificially-sweetened drinks and food can lead to change in taste buds, development of cravings and activation of the pleasure centers in the brain that ultimately cause addiction to the sweetener or the product that is being sweetened by it. The artificial sweeteners also cause a release of insulin even though they are not composed of sugar. This then leads to metabolic changes in the body, which increases our need for sugar, thus resulting in increased susceptibility to diabetes, metabolic syndrome, atherosclerosis and obesity.
Consumption of artificially sweetened soft drinks in pregnancy has been linked to a 1.3 times higher likely development of childhood asthma and allergies as stated above.
The most common side effects of artificial sweeteners are disorders of the nervous system (including panic attacks, mental illness, headaches), gastrointestinal troubles and allergic reactions. Many of the studies showing severe illness were done on rats, but there are various case studies outlining the minor side effects in humans.
Even though artificial sweeteners have been marketed as “safe” sugar alternatives, one must question a chemically derived substance and look at the bigger picture before consuming any artificial product. In my personal option I would suggest using small amounts of a natural sweetener like honey or maple syrup if necessary, but at the end of the day ideally the treats in your diet should be composed of naturally sweetened fruits rather than baked goods, sweets and candy! A healthy, balanced diet consists of fruits, veggies, protein, healthy fats and complex carbohydrates rather than sugar anyways so you shouldn’t have to worry about it…right?
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