"The belief that many artificial sugar fans hold is 'I saved myself some calories, so I will have dessert.' It's a compensation plus an overcompensation mentality."īut a growing amount of studies show that artificial sweeteners may have counterintuitive effect on weight gain. "There is good reason to believe that artificial sugars are causatively connected to obesity," says Rother. MORE: 6 Nutritionists Reveal What They Eat When They're Stressed Out This could have serious implications for our metabolism: Artificial sugars may increase insulin resistance and lead to both metabolic syndrome as well as type 2 diabetes. The result? Insulin keeps fat in our cells, builds up energy stores, and makes you hungry. "Among people who consumed artificial sugar, there was a 20% increase in insulin concentrations, which decreases blood sugar," says Rother. Artificial sugars fools the body into thinking more sugar is on the way, so it makes make more insulin. "It's like yelling at my kids-the more I yell the less they react," says Alpert. This makes the body less effective at burning fat. When sweet receptors are triggered in the body by artificial sweeteners, the body reacts as if it were real sugar. Play icon The triangle icon that indicates to play This is what diet soda does to your body: This may begin as early as during lactation, since Rother's group found ample artificial sweeteners in breast milk of moms who drink diet soda. Although it's been challenging to demonstrate this effect in humans, researchers speculate that a similar response in humans may be one reason that artificial sugars can trigger weight gain. Essentially, the study showed that artificial sweeteners increased the strains of gut bacteria that are more efficient at extracting energy from food and turning that energy into fat. "It's mean-the same amount of food made them gain more weight," says Rother. In a landmark study by a team of Israeli scientists on the effects of artificial sweeteners in mice, it changed the mice's microbiome to make it more efficient. (Here are 4 easy ways to boost your gut's good bacteria.) "Artificial sweeteners block the growth of certain bacteria in the gut," Rother says. For Kristina Rother, MD, a clinical investigator in the Diabetes, Endocrinology, and Obesity Branch at the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), whose research specializes in the metabolic effects of artificial sweeteners, one of the most troubling aspects of artificial sweeteners is how they change the microbiome. "I call anything that targets and affects the gut in a negative way a red flag," says Alpert.
Prevention Premium: 6 Recipes With The Perfect Balance Of Healthy Saturated Fats Because of that we need heavy levels of sweetness to satisfy that sweet tooth." Naturally sweet foods, such as fruit, lose their appeal and savory foods, such as vegetables, become unpalatable. "We lose our taste for natural sweetness. "The sweetness levels of these artificial sweeteners bombard our taste buds and they cause us to no longer be able to determine what is sweet anymore," says Alpert.
While manufacturers try to match the sweetness of sugar, they tend to go overboard, creating sweetness levels that exceed those of sugar. Get Fit in 10: Slim and Strong for Life now!) Your taste buds will stop getting tricked.Īrtificial sweeteners skew the way we taste food. That's where Prevention's new 10-minute daily workouts and meals come in. (The key to losing weight-and keeping it off-is forming healthier habits. Here are 6 things that will happen when you eschew the fake stuff and figure out a more moderate approach to sweets. When you finally stop trying to take shortcuts with sugar, your whole body starts to recalibrate. But they are not as virtuous as they'd like you to believe-they are serious chemicals that may have adverse effects on your health," says Brooke Alpert, MS, RD, CDN, and author of The Sugar Detox: Lose Weight, Feel Great, and Look Years Younger. "We used to think artificial sweeteners were the answer to everything. A growing body of research suggests the effects of chronic artificial sugar consumption may have surprisingly bitter consequences. They play the role of trickster, bamboozling your body into a cascade of reactions that stem from a false premise of sweetness. Sugar substitutes are little packets of subterfuge, playing all kinds of mischief on your taste, your appetite, and even your restraint.
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