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In March, a 10-year-old girl in Punjab tragically died after eating her birthday cake. Recently, a report found high levels of synthetic sweetener in cakes supplied by the bakery concerned. The report, according to which the cakes contained high amounts of saccharin, has revived discussion over the safety of sugar substitutes. The biggest question, perhaps, is that even if artificial sweeteners provide a solution for calorie trackers, are they actually safe?
What are artificial sweeteners?
Said to be hundreds of times sweeter than sugar, artificial sweeteners, also known as non-nutritive sugar substitutes, sweeten your food without adding calories to your overall diet. These sugar imitators come in a variety of forms, from powder to liquid and are widely used in cakes, drinks, and even pharmaceuticals. These flavoring agents contain low or no calories but taste just as sweet as sugar. These are extremely sweet, 200 to 600 times sweeter than regular sugar, so only a small amount is needed to get the same level of sweetness, says Dr Himika Chawla, consultant endocrinologist, PSRI Hospital.
how do they work?
Artificial sweeteners mimic the taste of sugar. They fit onto the receptors on your tongue, just like sugar, and send signals to your brain that you’re tasting something sweet again. However, they don’t have as many calories or have the same impact on your blood sugar levels as sugar. Since most people may not realize how much sweeter artificial sweeteners can be than regular sugar, excessive consumption can also lead to health risks such as cardio toxicity and brain stroke.
Side Effects of Artificial Sweeteners
Although major regulatory bodies set acceptable daily intake limits (ADIs) for approved sweeteners, a recent study suggests that further research is needed. Here are some health hazards that may arise from daily consumption:
Long-term effects: Frequent use of sweetener was linked to an increased risk of stroke in a study conducted by the Cleveland Clinic. Dr Prabhat Ranjan
Sinha, senior consultant, internal medicine, Aakash Healthcare, advises caution on long-term use due to its possible association with heart disease and stroke.
Although major regulatory bodies set acceptable daily intake limits (ADIs) for approved sweeteners, a recent study suggests that further research is needed. Here are some health hazards that may arise from daily consumption:
Gut health: Artificial sweeteners can disrupt the gut microbiome, which plays a vital role in digestion, immunity, and weight management. Studies show that artificial sweeteners may indirectly affect the gut by changing the way our food tastes and is processed. This may lead to changes in dietary choices and gut health
Potential for weight gain: Studies show that artificial sweeteners trigger the body to consume more calories, leading to weight gain. Dietician Nivea Vikal explains that these sweeteners completely disable the reward system of the brain, which leads to a constant feeling of hunger even after eating something sweet.
Individual Sensitivities: While artificial sweeteners are generally safe for most people within the ADI range, some individuals may experience unpleasant side effects such as headaches and dizziness.
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