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Sugar Substitutes Can Lead to Weight Loss

Non-Sugar Sweeteners May Help Control Weight and Blood Sugar -- if You Don't Compensate
By
WebMD Health News
Reviewed by Laura J. Martin, MD

July 9, 2012 -- Substituting other sweeteners for sugars may help people lose weight and help people with diabetes control blood sugar, according to a new joint statement issued by the American Heart Association and the American Diabetes Association.

"When you use these non-nutritive sweeteners smartly, they will help you cut back on sugar and calories," says Christopher Gardner, PhD, who chaired the writing group for the joint statement.

The key word here is "smartly," says Gardner, associate professor of medicine at Stanford University School of Medicine.

The benefits of the sweeteners only hold if people don't undo them. That happens when they slake their sugar craving with other sugary drinks or foods later in the day -- an all-too-common tendency among people who use artificial sweeteners.

The new scientific statement is published in the journal Circulation.

Sweeteners: Why the Closer Look?

Americans eat too much sugar, the American Heart Association warned in 2009.

The AHA recommends that most women eat no more than 100 calories of added sugars a day and men no more than 150 calories a day. That is about 6 teaspoons for most women, 9 for most men. "Added" sugars means sugar not naturally present in raw vegetables, fruits, and grains. Any sweetened beverage or food adds sugar to the diet.

But the average American's daily intake of added sugars is about 22 teaspoons or about 355 calories, according to 2004 AHA data.

This finding led the AHA to recommend reducing added sugars in the diet. And that raised the question of whether alternative sweeteners might help.

So the association asked a panel of experts to evaluate the role of the non-nutritive sweeteners in controlling weight and diabetes. The catch-all term "non-nutritive sweeteners" includes very low-calorie, no calorie, artificial, and intense sweeteners.

The experts evaluated scientific studies on six of these sweeteners, Gardner says.

"Five of the six are artificial, while stevia is plant-based," he says.

The other five are:

  • Acesulfame-K
  • Aspartame
  • Neotame
  • Saccharin
  • Sucralose

Products with these sweeteners have become much more plentiful. Between 1999 and 2004, according to Gardner, more than 6,000 new products with these sweeteners hit the market.

The experts looked only at whether the alternative sweeteners could help with weight control and blood sugar control. They did not consider whether these products themselves might carry health risks.

"We didn't address safety," Gardner says.

However, the five artificial sweeteners are all regulated by the FDA as food additives. Each had to be approved as safe before being marketed.

Those who market stevia in products do so under a provision of the Food, Drug, and Cosmetic Act. It allows food additives generally recognized as safe (GRAS) to be marketed without specific FDA approval.

After reviewing the evidence, the experts found data insufficient to say for sure that the sweeteners help for weight control and blood sugar control, but they conclude that there is some data that suggests the products appear to help.

Is This Normal? Get the Facts Fast!

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If the level is below 70 or you are experiencing symptoms such as shaking, sweating or difficulty thinking, you will need to raise the number immediately. A quick solution is to eat a few pieces of hard candy or 1 tablespoon of sugar or honey. Recheck your numbers again in 15 minutes to see if the number has gone up. If not, repeat the steps above or call your doctor.

People who experience hypoglycemia several times in a week should call their health care provider. It's important to monitor your levels each day so you can make sure your numbers are within the range. If you are pregnant always consult with your health care provider.

Congratulations on taking steps to manage your health.

However, it's important to continue to track your numbers so that you can make lifestyle changes if needed. If you are pregnant always consult with your physician.

Your level is high if this reading was taken before eating. Aim for 70-130 before meals and less than 180 two hours after meals.

Even if your number is high, it's not too late for you to take control of your health and lower your blood sugar.

One of the first steps is to monitor your levels each day. If you are pregnant always consult with your physician.

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