Sweeteners
Sweet-tasting substances that replace sugar, providing few or no calories, including artificial (aspartame, sucralose) and natural (stevia, polyols) types.
Sweeteners fall into two groups:
- Intense (very high sweetening power, almost zero calories): aspartame, sucralose, acesulfame-K, saccharin, stevia
- Bulk sweeteners / polyols (less sweet, low in calories): xylitol, erythritol, sorbitol, maltitol
The original angle (the sweetener paradox): supposed to help cut sugar and calories, sweeteners are the subject of a lively scientific debate. Several emerging concerns:
- Microbiome: some sweeteners (sucralose, saccharin) may disrupt the gut microbiome and, paradoxically, impair glucose tolerance in some people (Suez et al., Nature 2014 and follow-up work)
- Cephalic response: a sweet taste without calories may “trick” the brain and disrupt satiety signals, keeping up the appetite for sweet things. The research is contradictory
- In 2023, the WHO advised against using sweeteners for long-term weight loss, judging the benefits unproven and possible adverse effects a concern
- Aspartame was classed as “possibly carcinogenic” (group 2B) by the IARC in 2023, but at doses far above normal consumption; the controversy continues
Polyols, a special case: xylitol and erythritol have a low GI and are used in “healthy” baking. But in excess they have a laxative effect (fermentation) and are FODMAPs (bloating in sensitive people). Erythritol has recently been the subject of studies on possible cardiovascular risks (to be confirmed).
A pragmatic view: sweeteners are neither “absolute evil” nor a miracle solution. Swapping sugary fizzy drinks for sweetened versions can help cut sugar in the short term, but the real aim is to retrain your palate away from sweetness rather than feeding it with substitutes.