For many years, artificial sweeteners have remained a hot topic, sparking discussion around their safety and drawing significant attention and scrutiny across the media. However, despite the scepticism, the evidence base indicates that artificial sweeteners are generally considered safe for the general population, as long as they adhere to the Acceptable Daily Intake (ADI) (BDA, 2016).
Artificial sweeteners are used as alternatives to sugars to sweeten food or drinks and have gained significant popularity due to their ability to add sweetness while contributing little to no calories. Consequently, they offer as a useful strategy for those trying to manage their weight and satisfy sweet cravings.
You can always find sweeteners included on the ingredients list on product labels and the specific substance used by referring to the appropriate E number. Below are some of the main approved sweeteners that can be used in the UK:
The Scientific Advisory Committee on Nutrition (SACN) suggest that swapping sugar sweetened beverages for artificially sweetened beverages is likely to be beneficial for most individuals from a weight management, dental and diabetes perspective. Likewise, the National Institute for Health and Care Excellence (NICE) have recommended the use of sweeteners in drinks to manage weight gain, especially adults with type 1 diabetes, and the British Dietetic Association (BDA) believe that artificial sweeteners may be included as part of a dietetic intervention and may assist in the management of weight and/or other health conditions such as diabetes mellitus.
Conversely, the World Health Organisation (WHO) have released a statement recommending those trying to control body weight to stay away from sweeteners. Their reasoning: there is little evidence which suggest sweeteners confer any long-term benefit in weight loss in adults and children. Moreover, there has been speculation around potential undesirable effects from long-term use of artificial sweeteners including an increased risk of type 2 diabetes and cardiovascular disease (WHO, 2023). Given the above, and that sweeteners have no nutritional value and are not essential dietary factors, some may question the positive impact they are said to have on weight management and overall health. However, WHO (2023) stated that there is an exception to their recommendations above in that they apply to all except individuals with pre-existing diabetes.
With some questioning the safety of artificial sweeteners, it is worth noting that The European Food Safety Authority (EFSA) diligently conducts ongoing re-evaluations of the utilisation of artificial sweeteners in order to ensure they’re approved for human consumption. In 2013, they set an Acceptable Daily Intake (ADI) of 5 mg for each kg of body weight and conducted their most recent rigorous safety assessment in 2020.
As we explore the benefits and drawbacks of sweeteners, it becomes evident that artificial sweeteners can be valuable for effective weight management when approached with knowledge and in moderation. They can offer as a sensible and strategic tool to reduce calorie intake and weight without sacrificing the pleasures of sweetness.
Literature review
Michelee D Pang et al, 2021 – there is NO conclusive evidence that sweeteners increase glucose, insulin or increase risk of T2DM.
Arno Greyling et al., 2020 – Sweeteners had NO effect on postprandial glycaemic or insulinemic response Vs control groups. Sweeteners lead to a smaller glucose response in T2D.
Peter J Rogers et al, 2021, Hugo Laviado et al, 2020 Replacing sugary drinks with sugar free = weight loss
Nema D McGlynn et al, 2022 – Diet drinks don’t ‘heighten’ cravings.
Alexandra R Lobach et al 2019, – Show there is no human evidence showing aspartame damage the gut microbiome.
Francisco Javier Ruiz-Ojeda et al 2019 – Aspartame is rapidly absorbed so it can’t even reach the large bowel.
Glenda N Lindseth et al 2014 – No human evidence aspartame causes neurological harm. Isolated studies show it may exacerbate depressive symptoms / irritability.
Xyla is a trading name of ICS Operations Ltd (Registered No 4793945), Pulse Healthcare Limited (Registered No 3156103), Carehome Selection Limited (Registered No 3091598), Independent Clinical Services Limited (Registered No 4768329) and CHS Healthcare Software Limited (Registered No 11582111)