When you reach for a diet soda or a pack of sugar-free candy, chances are you’re also getting a good dose of artificial or plant-based sweeteners.
They’re marketed as healthier alternatives to sugar, but research shows they are far from neutral.
Aspartame
Aspartame is 200 times sweeter than sugar and is fully broken down in the small intestine.
Because of this, it’s not expected to have a significant impact on gut microbiota.
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It causes a smaller blood sugar spike than regular sugar, but researchers are still debating whether it may increase appetite.
Sucralose
Sucralose became popular in the 1990s. It’s 600 times sweeter than sugar and is chemically modified with chlorine atoms, making it almost indigestible.
Most of it passes through the body without being absorbed.
Some studies show it has no effect on blood sugar, while others suggest it may reduce glucose control, especially in people with obesity.
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Stevia
Stevia comes from a South American plant and is 300 times sweeter than sugar.
Unlike synthetic sweeteners, it reaches the colon, where gut bacteria break it down into steviol. This process may benefit gut health, but the effects vary.
Stevia has been shown to lower blood sugar and insulin levels, particularly in people with obesity, and it may help with weight maintenance.
Monk fruit
Monk fruit is a sweetener derived from an Asian fruit.
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It’s about 200 times sweeter than sugar, and its active compound, mogroside V, has been approved as safe by the FDA.
Human studies are limited, but some research suggests monk fruit has similar effects on blood sugar and energy intake as other sweeteners.
Blood sugar response
A key question is how sweeteners affect blood sugar levels.
Aspartame and stevia have been shown to produce lower glucose and insulin levels after meals compared to sugar.
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Sucralose shows mixed results, with some studies finding neutral effects and others reporting worsened glucose control.
Monk fruit appears to have minimal impact on blood sugar, but more research is needed.
Gut microbiota
While aspartame generally doesn’t reach the colon, both stevia and sucralose do, which can influence gut flora.
Stevia is broken down by gut bacteria, possibly with beneficial effects.
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Sucralose remains largely undigested, but some researchers suspect it may alter the balance of gut bacteria.
Monk fruit is still under investigation but is believed to be relatively neutral.
Weight management
Aspartame doesn’t appear to promote weight loss, and some studies suggest it may even increase hunger.
Sucralose has been linked to reduced calorie intake and slight weight loss in certain studies.
Stevia has been shown to help maintain weight and lower calorie consumption, while monk fruit hasn’t yet demonstrated clear benefits for weight control.
Appetite regulation
Sweeteners activate taste receptors not only on the tongue but also throughout the body, which can influence appetite.
Aspartame and sucralose have been suspected of increasing hunger, while stevia may help regulate appetite better.
So far, monk fruit hasn’t shown any significant effects on appetite in human studies.
Potential side effects
Although many sweeteners are marketed as safe, they are not without potential risks.
Aspartame has been classified as “possibly carcinogenic” by the WHO’s cancer agency.
Sucralose has been linked to reduced insulin sensitivity in some groups. Stevia and monk fruit are considered safer but still lack extensive long-term studies.
Less sweet might be better
Research shows that artificial and natural sweeteners can be useful for people trying to reduce sugar intake, especially those with type 2 diabetes. However, many questions remain unanswered.
Experts suggest that the goal may not just be finding the “right” sweetener, but instead getting used to less sweetness overall.
This article is based on information from National Geographic.