Artificial sweeteners are sometimes called Non-Nutritive Sweeteners, meaning they have no nutritional value. They can be divided into two key types – sugar alcohols, and high intensity sweeteners. Regardless of type, claims about artificial sweeteners vary from cancer risks to worries about addictive food behaviors. Let’s break down the myths.
Myth 1: Artificial Sweeteners Cause Cancer, Weight Gain, and Type 2 Diabetes.
Here’s the good news, there’s no scientific evidence to suggest that artificial sweeteners have any effect on health – negative or positive. Regulatory bodies like Food Standards Australia and New Zealand (FSANZ) have reviewed research, which indicates artificial sweeteners are safe to use in quantities consumed by humans.
The World Health Organization (WHO) set an acceptable daily intake (ADI) for artificial sweeteners. A 75kg person would need to drink over 5 liters of artificially sweetened soft drinks to come even close to exceeding the amount.
Myth 2: Artificial Sweeteners Cause Blood Sugars to Rise
Artificial sweeteners do not lead to a rise in blood sugar like regular sugar does. Since they don’t contain carbohydrates, artificial sweeteners do not cause a blood sugar spike.
For people with diabetes, ‘diet’ artificially sweetened soft drinks can be helpful for managing blood sugar levels. For the general population who are conscious of their sugar intake, diet drinks can be a better choice in social situations when you're craving something fizzy and don’t want to drink water.
Myth 3: Artificial Sweeteners Will Make You Lose Weight
For people wanting to lose weight, artificial sweeteners can help reduce sugar intake and reduce the amount of energy consumed in a day. The caveat is that it depends on what else you usually eat alongside artificially sweetened foods and drink.
The World Health Organization (WHO) advises that relying solely on artificial sweeteners is not a long-term solution for weight reduction. Other lifestyle factors are important, including improving diet quality, increasing physical activity, and reducing sedentary time. A balanced approach to health is key!
Myth 4: Monk Fruit is Just a Fancy Name for Another Chemical Sweetener
Monk fruit is native to Southeast Asia. It contains natural compounds called mogrosides which are up to 300 times sweeter than sugar but have no kilojoules. This makes monk fruit appealing as a product for reducing sugar intake without sacrificing sweetness.
Monk fruit is marketed as a "natural" sweetener, but the product is not usually 100% monk fruit. Products that claim to contain monk fruit can be mixed with other artificial sweeteners and filler ingredients, like corn starch, to make it more usable or affordable. Always check the ingredients on the label to see exactly what you're getting.
Myth 5: Sugar Alcohols Are Just Like Regular Alcohol
Sugar alcohols sound like they could be a party drink! However, they’re not the same as the alcohol found in wine or beer. Sugar alcohols are technically not artificial sweeteners, rather they are sugar substitutes. On the ingredient label they are listed with names like sorbitol, xylitol, lactitol, mannitol, erythritol and maltitol. Your body doesn’t completely digest and absorb them, so they have a lower kilojoule content compared to sugar.
Because they pass through your gut into the large bowel, called the colon, they can cause digestive issues like bloating or diarrhea, especially if consumed in large amounts, or if you have gut conditions like IBS. If this sounds like you, then be cautious, or avoid products that contain sugar alcohols.
Myth 6: Diet Drinks Are Addictive
While it’s possible to develop a habit around drinking diet drinks, they’re not inherently addictive. However, the sweet taste can become a habit over time, leading to cravings for more or other sweet foods. If you're sensitive to caffeine, you might experience withdrawal symptoms like headaches if you suddenly stop drinking caffeinated diet drinks.
Bottom Line: Moderation and Balance Are Key
Artificial sweeteners and sugar substitutes can be part of a balanced diet or used in management for chronic health conditions like diabetes. They are a small part of overall diet and lifestyle changes for weight management. Research and WHO guidelines report that the healthiest diet is one low in sweetened food and drinks, both artificial, and free sugars.
Ready to ditch the myths and enjoy a healthier, balanced approach to eating? Start with small changes and let your body adjust over time. You’ve got this! Use the Healthy Eating Quiz to set small goals to improve your dietary patterns over time.
Check with your GP or dietitian before making big changes to your diet, especially if you’re managing a health condition.
