We believe that 25% of kids and 41% of adults use non-nutritive sweeteners (NNS), mainly from beverages and some foods. An NNS is a zero- or low-calorie sugar substitute (like aspartame, sucralose, or stevia). It is preferred by many people striving to be healthier; and clinically it is recommended for weight management and glycemic control. But does it really help with these things? A 10-year study by Azad et al. to quantify the impact of regular consumption of NNS on obesity and cardio-metabolic endpoints. The meta-analysis found that NNS don’t help with obesity or overall health. The results point out the following:
- In random controlled trials, there was NO significant effect on BMI
- In cohort studies, there was a modest INCREASE in weight and BMI
- In cohort studies, there was an INCREASE in waist circumference, hypertension, cardiovascular events, metabolic syndrome, and type 2 diabetes.
- Observational studies showed an INCREASE in abdominal fat and cardio-metabolic risk.
Now the main reason people use these substances… is to help with sugar and weight management; but according to the study, we see that the NNSs are not living up to their mission. Keeping in mind that we still don’t know the full effects of NNS – they are still relatively new and it will take time to understand the impacts of long-term human consumption. For this reason, this health coach advises some caution when deciding how to sweeten your beverages or food. People have acclimated to needing a “sweet” taste from their foods, but it is wise to acclimate our taste buds to appreciate the other 4 taste centers that reside on our tongues (salty, bitter, sour, umami) and thereby allowing a wider range of foods which are acceptable. As much as society tells us we need sugar, nutritionally we really don’t. I challenge you to satisfy and expand your taste preferences by including more of the other tastes our tongues recognize. Instead of a soda, consider a freshly brewed herbal tea sans sweetener, or pure water flavored with mint, cucumbers, or fruit.
