In today’s health-conscious world, many people are replacing sugar with artificial sweeteners to cut calories and stay fit. These sugar substitutes can be found in diet sodas, low-calorie snacks, and sugar-free desserts that promise the same refined-sugar sweetness without the guilt. But are they as harmless as they seem? While they’ve become a popular choice for people trying to cut calories or manage their blood sugar, there are concerns about their downsides. Let’s take a look at what the experts are saying about artificial sweeteners and how they might impact your health.
Also Read: 5 Types of Sugar That Are Better Alternatives to Refined Sugar
How Do Artificial Sweeteners Affect Your Body?
Choosing artificial sugar over refined sugar might seem like a no-brainer, but let’s dive into how it can actually affect your body.
1. Increased Risk Of Heart Problems
Ayurvedic health coach Dimple Jangda highlights that artificial sweeteners have been linked to a higher risk of heart disease and stroke. She explains that consuming them can increase inflammation in your body, mess with your metabolism, and heighten your chances of developing cardiovascular diseases.
2. Increases Insulin Resistance
Artificial sweeteners can also lead to insulin resistance, making it harder for your body to regulate blood sugar levels. Jangda adds that they can disrupt gut health, causing inflammation, irritable bowel syndrome (IBS), and other long-term digestive issues. Plus, they may even affect your mood and cause headaches.
3. Weight Gain
Surprisingly, artificial sweeteners can do the opposite of what you expect-they might actually lead to weight gain. The expert warns that over time, this could increase your risk of obesity.
What Should You Do Instead?
Instead of heavily relying on artificial sweeteners, Jangda suggests adopting a more balanced approach:
1. Add natural sweeteners like honey or maple syrup to your food but in small amounts.
2. Stick to whole, natural foods as much as possible.
3. Tune into your body’s hunger signals to avoid mindless eating.
4. Stay hydrated-often, thirst can feel like hunger, leading to overeating.
Should Diabetics Rely on Artificial Sweeteners?
Dr Ambrish Mithal from Max Hospital, Saket, offers his perspective on diabetics. Many people with diabetes turn to artificial sweeteners or products with “sugar-free” labels, thinking they’re the perfect solution. But those labels can be tricky-sugar-free products may still pack a calorie punch because of their fat content. For instance, a sugar-free chocolate bar can contain up to 60% of the calories found in regular chocolate.
For those trying to manage diabetes or lose weight, Dr Mithal suggests cutting out sugar altogether. If you still crave sweets, consuming artificial sweeteners in moderation – about 1-2 servings per day – is considered safe. Plant-based options like stevia or monk fruit sugar could also be better alternatives.
Also Read:10 Interesting Facts About Maple Syrup You Must Know If You Really Love It
Do you consume artificial sweeteners? Let us know in the comments below!
