Health risks of artificial sweeteners: What you need to know

| Updated: 09 July, 2024 6:28 pm IST

NEW DELHI: Artificial sweeteners have become popular among health-conscious individuals and those with diabetes for reducing calorie intake and managing weight. However, recent studies suggest these sugar substitutes may increase the risk of cardiovascular diseases, including heart attacks and strokes.

Potential Health Risks

Artificial sweeteners, both natural and synthetic, have long been used to enhance food flavour and appearance. However, synthetic sweeteners, or artificial sweeteners, are controversial due to potential health impacts. A 2021 study highlighted the need for careful consideration and further research into these sweeteners’ long-term effects.

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The US Food and Drug Administration (USFDA) has approved five artificial sweeteners: saccharin, sucralose, aspartame, neotame, and cyclamate. Despite this, concerns about their safety persist, with risks ranging from mild headaches to severe conditions like cancer.

Mechanisms Behind the Risks

Inflammatory Radicals: Artificial sweeteners may promote inflammatory radicals, causing oxidative stress and inflammation.

Gut Microbiome Alteration: Artificial sweeteners might disrupt the balance of beneficial gut bacteria, leading to adverse health outcomes.

Recommendations

Given the potential risks, it’s advisable to limit regular consumption of artificial sweeteners. While occasional use might not pose significant risks, daily intake could increase the likelihood of cardiovascular diseases.

Safer Alternatives

Stevia: A natural sweetener from the Stevia rebaudiana plant, considered safer with no known adverse cardiovascular effects. Consume in moderation.

Homemade Beverages: Mix plain soda with fresh fruit juices for natural sweetness and nutritional benefits without artificial sweeteners’ risks.

While artificial sweeteners help reduce calorie intake, their potential health risks, particularly concerning cardiovascular diseases, are significant. Limiting consumption and opting for safer alternatives like stevia and homemade fruit juices can help maintain better health and well-being.