Because they don't provide calories, artificial sweeteners are especially popular with people who want to lose weight or reduce their calorie consumption. They make it possible to enjoy sweet foods without increasing calorie intake, making them a common choice in diet products.
Artificial sweeteners can be found in a variety of foods and beverages, from soft drinks and baked goods to chewing gum and sugar substitutes. The wide availability makes it easy to replace sugar in the daily diet with calorie-free alternatives.
Since artificial sweeteners are not broken down by oral bacteria like sugar, they do not contribute to the formation of caries.
Several studies have investigated possible health effects of artificial sweeteners. Concerns include changes in gut flora, which plays a critical role in overall health. Artificial sweeteners can negatively affect the microbiome in the gut, which can lead to dysbiosis – an imbalance between beneficial and harmful bacteria. These changes in the microbiome have been linked to various health problems, including inflammatory diseases, obesity, and even metabolic disorders.
Because artificial sweeteners are extremely sweet, regular consumption can make the natural sweetness of foods like fruit or yogurt feel less intense or satisfying. Studies suggest that individuals who regularly incorporate artificial sweeteners into their diets become accustomed to the strong sweetness. Thus, the craving for very sweet food increases.
It is often assumed that artificial sweeteners have no effect on blood sugar levels. However, recent studies show that the consumption of artificial sweeteners affects insulin levels. The results showed that regular use of artificial sweeteners is associated with increased HOMA-IR levels and thus higher insulin resistance.
This can potentially increase the risk of insulin resistance and type 2 diabetes. Other studies, such as the NutritNet-Santé study, were able to show this connection between artificially sweetened beverages and an increased risk of type 2 diabetes.
Although artificial sweeteners do not contain calories, their consumption can affect feelings of hunger and appetite. Some people tend to eat more then, as they feel they have saved calories. In the long term, this could lead to an increase in the total intake of food and calories, which undermines the desired weight loss effect.
Artificial sweeteners often have a metallic or chemical aftertaste that is different from natural sweetness. This artificial taste can affect the aroma of food and drinks and even leave some people with an unpleasant mouthfeel. Especially in hot drinks or when heated, the taste can become more intense and unpleasant. Often, different sweeteners are combined to reduce this aftertaste. However, the effects of these combinations have not yet been sufficiently considered.
Sugar substitutes such as xylitol and erythritol contain significantly fewer calories than sugar – about 2.4 kcal per gram for xylitol and almost zero calories for erythritol. This makes them a good choice for people who want to reduce their calorie consumption without sacrificing sweet foods and drinks.
Sugar substitutes have little effect on blood sugar levels, which makes them particularly attractive to people with diabetes. Since they do not affect blood sugar levels as much as table sugar, they can help to minimize blood sugar fluctuations and stabilize blood sugar levels. Their low glycaemic index helps reduce the rise in blood sugar after a meal.
A major advantage of sugar substitutes is that they are not broken down into acids by oral bacteria, which reduces the risk of tooth decay. Therefore, they are often used in sugar-free chewing gums and dental care products to support dental health.
Sugar substitutes such as xylitol and erythritol can lead to digestive problems and have a laxative effect in higher quantities, as they are only partially absorbed in the intestine. Common side effects include bloating, abdominal cramps, and diarrhea. This is especially true when these sugar alcohols are consumed in larger quantities, which can limit tolerance for some people. This, in turn, can potentially affect nutrient absorption and blood sugar.
Sugar substitutes tend to be less sweet than sugar, which means that larger quantities are often needed to achieve the desired level of sweetness. This can partially reduce calorie savings and affect the taste result in some recipes.
Although sugar substitutes are found in many sugar-free products and special diet products, they are often more expensive in comparison and not as readily available in some countries. Their use in certain baked goods can also be challenging due to their different chemical properties.
Sugar substitutes such as xylitol and erythritol tend to produce a cooling effect in the mouth that many find unusual. This effect is particularly strong at higher quantities and can change the taste experience. Compared to sugar or honey, sweetness is often perceived as less full-bodied, which is why some users need more of it to achieve the desired degree of sweetness.
