Sugar Sweetened versus Artificially Sweetened Beverages - Is Either Without Risk?

Think artificially sweetened beverages are better to consume than those with sugar? Think again! Despite saving calories and reducing sugar intake, current research indicates that artificial sweeteners, also called non-nutritive sweeteners (NNS), can have just as many adverse effects as real sugar. Read on!

VERSUS

Sugar packets (above) versus an artificial sweetener packet (below). Too much of either can be unhealthy.

Artificial sweeteners are hundreds to thousands of times sweeter than sugar, so a sweet taste is created with a very small amount. Most NNS cannot be broken down by the body into calories, so you get sweetness without the calories.

There are many different artificial sweeteners in use and thousands of products that contain them. These are commonly used in beverages.

See https://www.feedfuturehealth.com/post/how-sweet-it-is-or-is-it-dangers-of-artificial-sweeteners

The last several decades have shown us a plethora of harmful effects of excess sugar consumption - heart disease, fatty liver disease, type 2 diabetes, metabolic disease, obesity, etc. This information created an explosion of diet and sugar-free options in both food and drink. These were offered as a healthier alternative to sugar-containing options because they are sugar-free with minimal to no calories. 

Reduce sugar, 

reduce calories, 

reduce risk…

We now know that this is not the case. The widespread consumption of NNS has taught us many lessons. First and foremost, they are neither benign nor necessarily healthier. Numerous prospective studies in several countries have shown otherwise. 

Some of the findings in more recent publications suggest:

• Consuming one or more servings of artificially sweetened beverages daily increases cardiovascular disease risk. 

• Frequent use of NNS contributes to an increased risk of obesity and type 2 diabetes, including in children. Some argue that, because of their intense sweetness, they trigger cravings for more sweetness and cause you to consume more calories than you would otherwise. 

• NNS affects the gut microbiome leading to an increase in unhealthy bacteria. This, in turn, can lead to inflammation in the body.

• Both SSBs (sugar-sweetened beverages) and NNS contribute to liver fat accumulation and fatty liver disease.

• Some studies suggest that an increased use of artificial sweeteners is related to an increased risk of anxiety, depression, mood disorders, and cognitive decline, possibly due to creating inflammation in the brain.

Sugar-sweetened beverages (SSBs) in several forms - soda, lemonade, fruit juice, and punch. SSBs account for almost half of the sugar intake in this country. Now there are sugar-free options to save calories and reduce sugar consumption, but these aren't necessarily a healthier option.

The Bottom Line

More research is needed. There is enough evidence that frequent, consistent, daily use of NNS can have deleterious effects. Occasional use is unlikely to cause harm, but also may have no benefit. Reducing consumption of ultra-processed foods will reduce artificial sweetener intake.

The prudent path is to limit their use, drink more water and other unsweetened beverages, and avoid these products in children.