The World Health Organization recommends against using sugar substitutes to help with weight loss or to reduce the risk of diet-related diseases such as heart disease and diabetes.
According to the WHO, sugar substitutes will not aid in weight loss or diseases related to diet. The review included evidence from randomized controlled trials that demonstrated that although non-sugar sweeteners may assist individuals in losing weight for a short period of time, these improvements do not last.
Non -Sugar Sweetener Don’t Help In Long Term Weight-Loss
The review included evidence from randomized controlled trials that demonstrated that although non-sugar sweeteners may assist individuals in losing weight for a short period of time, these improvements do not last. Long-term use of non-sugar sweeteners may also have “potential undesirable effects,” such as “an increased risk of type 2 diabetes, cardiovascular diseases, and mortality in adults,” according to the review.
Beverages and prepackaged foods frequently contain non-sugar sweeteners. They can also be added to food and beverages by customers.
Higher Intake Of Non-Sugar Sweeteners Linked to Higher BMI
Non-sugar sweetener use was associated with lower body weight and BMI in some randomized trials, but the majority of these studies only lasted three months or less. Longer-term studies didn’t show a supported impact on body weight.
In addition, there was no effect on body weight or BMI in randomized trials that compared participants who used non-sugar sweeteners to those who did not consume anything, an inactive placebo, or water.
Artificial And Natural Sweeteners Included
- WHO’s list included both artificial and naturally occurring non-sugar sweeteners, such as stevia. She stated, “Natural does not necessarily mean healthier.”
- Low-calorie sugars and sugar alcohols, for example, erythritol, are sugars themselves or get from them, so they are not considered non-sugar sugars.
- The new guidance did not examine related research.
Reducing Intake Of Sugar intakes
Retrain your taste buds
By eliminating sugar substitutes and substituting “natural sugars found in fruits and vegetables, and with unsweetened beverages,” you can retrain your taste buds.
Wean yourself off slowly
If you want to cut back on your intake of non-sugar sweeteners. The key is to slowly wean yourself off,” she said. “If you can avoid it altogether, great. But at the very least, use [non-sugar sweeteners] in moderation.”
For example, this might mean cutting back from three diet sodas a day to two a day, and then to one a day.
Seek tasty alternatives
Another option is to replace some of your sweetened beverages or desserts with fruit with a high water content, such as watermelon, pineapple, or peaches, she said — in moderation, of course.