Sugar substitutes do not help in long-term weight control, finds WHO study
If you've ever tried to lose weight, you've probably received unsolicited advice from non-certified health enthusiasts suggesting that you reduce your sugar consumption and witness the results.
Nowadays, numerous brands promote their products as sugar-free or containing non-sugar sweeteners. As part of our weight loss or fitness journeys, we often opt for artificial sweeteners while avoiding sugar. However, a recent study suggests that this may not be as beneficial as you think.
What is the study?
- According to a recent study by the World Health Organization (WHO), if you are attempting to lose weight, it is advised not to use sugar substitutes.
- The WHO conducted a systematic review of available evidence and concluded that the use of non-sugar sweeteners (NSS) does not provide any long-term benefits in terms of reducing body fat in both adults and children.
- Francesco Branca, the director of WHO's department of nutrition and food safety, said that replacing free sugars with non-sugar sweeteners does not contribute to long-term weight control. While a slight reduction in body weight was observed in the short term, it was not sustainable.
- Branca clarified that this guidance applies to everyone except individuals with preexisting diabetes. The reason behind this exception is that none of the studies included in the review involved people with diabetes, making it impossible to assess the effects in that particular population.
The study also highlights the long-term side effects of no-sugar sweeteners:
- Overweight/obesity
- Type 2 diabetes and pre-diabetes
- Cardiovascular diseases
- Cancer
- Dental caries
- Chronic kidney disease
- Eating behaviour
- Sweet preference
- Neurocognition
- Mood and behaviour; and
- Asthma and allergies
We asked experts for their opinions on the study and they not only agreed with the study but also gave some noteworthy insights.
Dr Namita Nadar, a dietician, who has been in this profession for more than 20 years in Noida, agrees with the study and says that artificial sugar or non-sugar sweeter are harmful to our health but that doesn't mean that regular refined sugar is a better option.
According to her, one should not adopt these sweeteners as part of their lifestyle. Ironically, in India, people replace refined sugar with no-sugar sweeteners (trying to be healthy), which this study shows is more harmful.
Dr Namita Nadar quotes a study by Dr Sujeet Mishra, an Indian diabetologist, who explains that our body does not know the "difference between artificial sugar and refined sugar, and anything that tastes sweet and has carbohydrates has the tendency to shoot up our insulin and then lead to other diseases in the future".
Dr Reema, another dietitian from Delhi, says that artificial sugar is addictive.
Dr Reema explains that since Diet Coke has artificial sugar or zero-sugar sweetener, people get addicted to it.
The best kind of sugar, according to both of them was 'natural sweetener', ie, dates or other sweet fruits. Dr Namita also says that stevia (a natural sweetener and sugar substitute derived from the leaves of the plant species Stevia) is also a better option as compared to other forms of sugar.
So, next time, before buying any product do check the label to clearly understand what kind of sugar you are signing up for and is it really healthy!