30 Seconds SummaryAn Unbiased Look At Artificial Sweeteners
- Artificial sweeteners are 80-700 times sweeter than sugar but contain minimal calories, making them popular sugar substitutes in diet products.
- Considered safe for human consumption, it is difficult to exceed the safe intake levels set by health authorities such as the FDA.
- Studies show mixed results on the impact of artificial sweeteners on body composition, with some linking them to lower body fat and others to higher BMI and weight gain.
- Consumption of artificial sweeteners could potentially influence the intestinal microbiome, which may affect metabolic health, though conclusive human studies are lacking.
- Using artificial sweeteners might cause the body to seek more calories for compensation due to their sweet taste but no caloric content, suggesting that tracking calorie intake could be beneficial.
- Media often sensationalizes the risks associated with artificial sweeteners, distorting scientific evidence which generally supports their safety.
- The FDA and European Food Safety Authority have reaffirmed the safety of aspartame, one of the most common artificial sweeteners, stating it is not a carcinogen.
- Recent studies suggest artificial sweeteners might impair glucose tolerance and alter gut microbiota, though these findings need further confirmation from larger human studies with reasonable dosages.
- Artificial sweeteners are double-edged swords for athletes focusing on body fat reduction, possibly affecting cravings and calorie intake if not managed properly.
- Integrating artificial sweeteners effectively into a diet often requires careful calorie tracking, rather than intuitive eating, to ensure actual reduction in calorie intake.
Stronger By Science
Tanner Baze
