Fake sugars, also known as sugar substitutes or artificial sweeteners, have gained popularity as alternatives to sugar due to their low-calorie or zero-calorie content. However, recent research has raised concerns about the potential health effects of these sweeteners. Here is a comprehensive overview of the various fake sugars, their potential health dangers, and the latest research findings:
Artificial Sugars
- Acesulfame potassium (Ace-K): Approximately 200 times sweeter than sugar, Ace-K is commonly used in processed foods and drinks, including baked goods and soft drinks.
- Advantame: This non-caloric sweetener, about 20,000 times sweeter than sugar, is used in a range of food and beverage products.
- Aspartame: One of the most widely used artificial sweeteners, aspartame is about 200 times sweeter than sugar and is found in diet sodas, sugar-free gum, and other low-calorie or sugar-free products.
- Neotame: Neotame is a non-caloric sweetener that is about 7,000 to 13,000 times sweeter than sugar and is used in various food and beverage products.
- Saccharin: Saccharin, 200 to 700 times sweeter than sugar, is commonly used in tabletop sweeteners and processed foods and drinks.
- Erythritol: This sugar alcohol is about 60 to 80% as sweet as sugar and is used as a sugar substitute in sugar-free gum, candies, and baked goods.
- Isomalt: Isomalt, another sugar alcohol, is about 50 to 65% as sweet as sugar and is commonly used in sugar-free candies and confectionery products.
- Sucralose: Sucralose, approximately 600 times sweeter than sugar, is widely used in baked goods, beverages, and dairy products.
- Stevia: Derived from the leaves of the stevia plant, stevia is about 200 to 400 times sweeter than sugar and is used in various food and beverage products.
- Monk fruit extract: Monk fruit extract, about 150 to 200 times sweeter than sugar, is a natural sweetener used as a sugar substitute.
Health Dangers and Research Findings for fake sugars
- Sucralose: Recent studies have raised concerns about sucralose, indicating potential health risks associated with its consumption. Research has shown that sucralose can cause DNA damage, increase the risk of leaky gut syndrome, and alter blood glucose and insulin levels[1][2][4].
- Aspartame: Aspartame has been under scrutiny for potential health risks, including cancer. While the American Cancer Society states that there is no clear evidence linking aspartame to cancer, some studies suggest an association between aspartame consumption and an increased risk of certain types of cancer[5].
- Erythritol: A study conducted by the Cleveland Clinic found that erythritol, a popular artificial sweetener, is associated with an increased risk of heart attack and stroke[3]. However, it’s important to note that further research is needed to confirm these findings.
- General concerns: Artificial sweeteners, including fake sugars, have been linked to a variety of health concerns. Some studies suggest an association between their consumption and obesity, hypertension, stroke, and cardiovascular events[6].
What about me?
In my early twenties, I experienced an unusual feeling of exhaustion after work and dinner, despite having a desk job. After receiving unsolicited advice, I made the decision to stop consuming mints that contained aspartame. At the time, I questioned the safety of aspartame, wondering how it could be harmful if it was approved by the FDA. However, after two months of avoiding aspartame, I noticed that the tired feeling had completely disappeared, and I have not experienced any strange feelings of tiredness at an early time of day since then.
It’s important to note that this is solely an anecdotal story and should not be taken as conclusive evidence. However, it did prompt me to become more conscious of checking ingredient labels when shopping. So I avoid all artificial sweeteners. Also, it is a good habit to re-evaluate the ingredients of products, as companies can change their ingredients over time.
Conclusion
It’s important to note that while these studies highlight potential dangers risks associated with fake sugars, more research is needed to fully understand the long-term effects on human health. As with any food or ingredient, moderation is key, and individuals should consult with healthcare professionals for personalized advice.