Artificial sweeteners, ranging from 100 to an astonishing 13,000 times sweeter than natural sugar, have infiltrated our everyday lives. They can be found in cereals, yoghurts, diet drinks, ice creams, instant coffee, toothpaste, and even prescription drugs like antidepressants and antibiotics. As avid consumers of these captivating chemical additives, Britons swallow a third of all artificial sweeteners sold globally. Surprisingly, this fondness for intense sweetness alters our perception of taste, making natural foods like fruits and vegetables bland and unappealing, as revealed by a study from Sorbonne University in Paris.
The prevalent use of artificial sweeteners raises concerns regarding potential health effects. Recent research suggests a potential link between ultra-processed foods and drinks, particularly those containing artificial sweeteners, and a higher risk of depression. A study based on the Nurses’ Health Study in the US involving nearly 32,000 women found that artificial sweeteners may influence mood-related signaling molecules in the brain. Moreover, a 12-year study in France with over 100,000 adults revealed an increased risk of cardiovascular disease with higher consumption of artificial sweeteners. There are also worries that sweeteners may interfere with the body’s ability to regulate blood sugar levels, potentially raising the risk of type 2 diabetes.
The irony lies in the fact that many individuals switch from sugar to artificial sweeteners to avoid developing type 2 diabetes and managing weight. However, this transition may increase the risk of obesity. A study involving over 400,000 people found that regular consumption of artificially sweetened beverages was associated with a higher risk of weight gain, type 2 diabetes, and heart disease.
Psychologists suggest that the intense sweetness of artificial sweeteners can lead to a “feeling cheated” effect. Consuming chemicals that are significantly sweeter than sugar tricks our metabolism into preparing for a substantial calorie intake. When the expected calories do not arrive, our bodies increase appetite cravings, leading to indulgence in calorie-dense foods. This effect may explain why people who consume artificial sweeteners are more likely to snack on sugary foods.
The World Health Organization (WHO) has published guidelines cautioning against the long-term use of sweeteners, as they do not aid in weight control and may have unintended effects such as an increased risk of type 2 diabetes and cardiovascular disease. However, discontinuing the use of artificial sweeteners may seem daunting, especially when natural sugar itself is challenging to avoid. Scientific evidence suggests that artificial sweeteners may be easier to give up than refined sugar. Recent studies indicate that while both sugar and artificial sweeteners stimulate taste sensors, only natural sugar triggers addiction-like cravings in the brain. It may only take a few days to reset our taste buds and adjust to the natural levels of sweetness in foods.
To gradually reduce reliance on artificial sweeteners, cutting down gently is advised. Adjusting our sense of taste to natural sweetness takes time, just like weaning ourselves from high salt in foods. Avoiding heavily processed foods that are high in artificial sweeteners while incorporating naturally sweet fruits, vegetables, and foods like oats into our diets is a good approach. Ultimately, it is about finding a balanced eating habit and being conscious of the hidden presence of sweeteners in everyday items.
Dr. Chris Van Tulleken, the author of “Ultra-Processed People: Why Do We All Eat Stuff That Isn’t Food,” emphasizes the importance of avoiding false flavors and sweeteners in a family’s diet to steer clear of ultra-processed foods. However, he acknowledges that children are still exposed to sweeteners.
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Warrington-based community pharmacist Nahim Khan says: ‘The Vicks product contains levomenthol, the other, menthol, but these are effectively the same ingredient that reduces congestion. Both products contain other ingredients that also work as decongestants and help suppress coughs and catarrh. I’d expect them to work in exactly the same way, although there might be a slight difference in the smell as Vicks also contains turpentine oil. I’d recommend the cheaper alternative as this would do just as good a job.’
