Synthetic Sweeteners and Weight Loss!

Preparation, Preparedness & Prevention Fitness and Nutrition
1

There’s a ton of conflicting info out there on the effects of artificial sweeteners and weight loss, which leads to much confusion. In her usual style, BrinkZone.com author Monica Mollica cuts through the BS and noise, and gives science based answers on the topic.

Artificial Sweeteners and Diet Sodas – do they Help or Hinder Fat Loss?

The potential benefits and risks of artificial sweeteners and diet sodas are hotly debated. Critics state that artificial sweeteners and diet sodas are fueling obesity [1, 2], increasing the risk for diabetes and cardiovascular disease [2, 3], and of causing metabolic derangements.[2]

A popular argument against consumption of sweet-tasting but non-caloric or reduced-calorie food and beverages is that this interferes with appetite and physiological energy intake regulation.[2]

Find out what latest research shows…

In March 2015, an observational study was published which created headlines warning that diet soda intake is linked to growing bellies.[4] However, as is often the case with observational studies that reach contradictory conclusions (see below on the current state of evidence), the study has several weaknesses. To start with – the study, which was small, only included people aged 65 years and older. The data was collected in the early 1990s to early 2000. Thus the study data is over 10 years old now. Importantly, dietary intake data (aside diet sodas) are not available. It should be pointed out that the survey was done during a time when low-fat / high-carb public health campaigns were at their peak and when the general population had a relatively high-carb intake.[5] This low-fat / high carb eating increases fat synthesis in the body and spikes levels of blood fats (triglycerides);[6, 7] this in turn is often associated with obesity and, in particular, belly fat (visceral fat).[8-10] Hence, without knowing calories consumed from fat and carb, the link between diet soda and growing bellies is grossly misleading. And if we were to assume that the result is really caused by diet soda intake, the real life significance of a 0.83 in (2.11 cm) waist gain in diet soda drinkers vs. 0.3 in (0.77 cm) in non-diet soda drinkers – i.e. a difference of half an inch (1.34 cm) over 10 years – is negligible and could as well have been caused by mild bloating. Or simply a measurement error; measuring people’s waist with a measuring tape and reporting those waist measures in two decimal points is a red flag itself.

When looking at the totality of evidence from different types of research in humans (observational studies and interventions studies), the conclusion is that artificial sweeteners and diet sodas do not result in fat gain or fuel obesity.[11-13]

Overall, existing studies using widely differing methodologies in various types of consumers (men, women, lean, obese, never obese, formerly obese), reach largely convergent conclusions: the use of low-energy sweeteners shows no consistent association with an increased appetite for sugar or sweet products [11] To the contrary, in the large majority, the use of low-energy sweeteners is associated with a lower intake of sweet tasting substances.[11] Many studies support this.[12, 13] Findings from observational studies show no association between low-calorie sweetener intake and body weight or fat mass.[12] And data from randomized controlled trials – which provide the highest quality of evidence for examining cause-and-effect outcomes – indicate that substituting low-calorie sweetened options for their regular-calorie versions actually results in a modest weight loss and may be a useful dietary tool to improve compliance with weight loss or weight maintenance programs.[12] As always, one has to look at the whole picture, there is no single magic bullet or single devil. Many times, a myopic focus on one single parameter distracts attention away from more important issues.

Sources etc:

http://www.brinkzone.com/weight-loss/artificial-sweeteners-and-diet-sodas-do-they-help-or-hinder-fat-loss/#sthash.nUVJwMzH.dpuf

2

Thanks for posting this. My wife and I were just debating this very topic due to the conflicting info.

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3

Thanks Will, I have been dieting and have heard from three people this week that diet sodas are worse for me than regular sodas, with sugar. I eat pretty healthy, but had an addiction to regular sodas. So trying to get away from them, so substituting for diet sodas at the moment until I no longer crave them, and it’s working. Thanks again.

4

Good deal.

5

Thanks for posting this. I am always amazed at the medical stuff some people expound or believe as gospel.

(not meant to imply that doctors are immune to accepting a bad study as gospel)

6

Do you know who funded the studies?

7

It is astounding what people believe no matter how much data there is to the contrary. The “don’t confuse me with the facts” approach is popular. Decent article from the Atlantic on the topic:

The Diet Coke Weight-Gain Paradox

http://www.theatlantic.com/health/archive/2014/08/artificial-sweeteners-probably-okay/378937/

8

As there’s many of them, it would vary obviously. One can find the funding source listed in each study as a rule. Two, it does not matter as much as who funded it, but who did it and the methodology used. To be sure, an industry (regardless of the industry) funded study should be reproduced by unrelated group, which has been done many times at this point with these sweeteners, being one of the most researched compounds in history at this point.

That does not mean all questions have been answered, and further research shouldn’t be done, but the data is more than extensive enough to come to the current conclusions/recs that exist at this time. Per usual, common sense and moderation applies.

9

Will, while I have not read Monica’s article yet, there IS a way in which diet drinks could be implicated in the increase in diabetes (T2) and secondarily in weight gain. The brain detects the taste of sweet, and responds with the body releasing more insulin. But there are no excess bloodsugars for the insulin to act on, thus creating a process for insulin resistance (exposure to excess insulin leading to resistance). Insulin resistance can lead to T2 diabetes.

10

That’s a cephalic response response if I recall correctly. Studies do not find artificial sweeteners to have a significant impact on insulin. See for example: Aspartame ingestion with and without carbohydrate in phenylketonuric and normal subjects: effect on plasma concentrations of amino acids, glucose, and insulin.

I believe that’s been a consistent finding. The human body being more complex than releasing insulin in response to a simple perception of sweetness without increases in blood sugar. Perhaps in people with pre existing insulin resistance ingesting large amounts of synthetic sweeteners it could be a negative contributor to their ongoing issues, but I don’t think that’s been examined, but I have not looked in depth on that one.

Also, protein can cause a significant insulin response with minimal increased in blood sugar without issues it appears, so a model for a large release of insulin without increases in blood glucose exists in terms of metabolic impact.

11

I agree, well stated. No relation.

12

Actually there are some studies ongoing that show there is a linkage, possibly through changes to the bacterial populations in the gut.
http://www.webmd.com/diet/20140917/artificial-sweeteners-blood-sugar

This next particular article is most useful for the extensive list of studies and papers from reputable sources on artificial sweeteners impacts on human health. If you are so inclined you can try to find copies of the source material.
http://thepaleodiet.com/artificial-sweeteners-agents-insulin-resistance-obesity-disease/

Not really useful in technical terms, but a related blog from Harvard Med School Health Blog.
http://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030

And this one from Medical News Today, reports a study from 2013 where sucralose did cause insulin spikes.
http://www.medicalnewstoday.com/articles/261179.php

Clearly there needs to be more research into artificial sweeteners. I do not think they are as benign as we have been led to believe. I know I have cut them out of my eating habits, and am doing my best to limit sugar intake too. Much like margarine is now evil because of trans fats that form upon heating/cooking, and the FDA is banning decorative sprinkles for trans fats…

13

Yup. As in another thread of Wil’s, the microbiome is an area of increasing interest, but nothing definitive, or clinically applicable, despite Jamie Lee Curtis’ attempt to persuade us otherwise. There are some interesting studies, but time will tell.

Artificial sweeteners have been around for mare than a century, popular for more than 50 years. The relationship to type II diabetes is speculatively interesting and bears watching, but right now the literature can only prove that it’s a rat problem. Nothing definitive to declare it a human problem. However, if it makes you uncomfortable, don’t eat it.

14

It might not be a true factor in the weight issue but the effects that aspartame has on the body are noted by many.

The headaches and stomach issues I had, years ago, when I did drink diet sodas were real. They went away after I gave up all foods with aspartame.

All I know is that years after giving this up…I feel tons better.

YMMV

15

Bumping this thread with an excellent review paper examining several recent studies looking at weight loss in controlled settings and in one large study, they were superior to water! Why is unclear, and the study had strengths and weakness, covered in this review below.

Can Non-Nutritive Sweeteners Enhance Outcomes of Weight Loss Interventions?

With obesity reaching epidemic proportions in many countries around the world, the search for the causes of and potential solutions for this condition continues. It is noteworthy that the increase in the consumption of added or discretionary sugars has mirrored the dramatic rise in the prevalence of obesity over the past few decades. Although certainly not the only factor contributing to the obesity epidemic, a large body of evidence now exists indicating that consumption of sugar (sucrose) sweetened beverages promotes weight gain in both children and adults (1). Moreover, some experts have recently argued that there is now sufficient scientific evidence to conclude that decreasing sugar-sweetened beverage consumption will reduce the prevalence of obesity and obesity-related diseases (2). Accordingly, the potential value of replacing sucrose with lowcalorie sweeteners, also known as non-nutritive sweeteners (NNS), for promoting weight loss has become a topic of increasing scientific interest.

To date, research has produced mixed findings regarding the effects of NNS on body weight. Although many studies have found that the consumption of NNS is associated with weight loss, other studies have found that some NNS may actually stimulate appetite and ultimately lead to weight gain. In a 2009 review (3), Mattes & Popkin concluded that “The addition of NNS to diets poses no benefit for weight loss or reduced weight gain without energy restriction.” However, the authors also specified that “If non-nutritive sweeteners are used as substitutes for higher energy yielding sweeteners, they have the potential to aid in weight management.” Given that consumption of foods and beverages containing NNS has significantly increased during the past decade (3), it is critical to understand the potential impact that use of NNS may have on body weight, as well as the potential role that NNS may have in weight loss interventions.

This important question was recently explored in a prospective, randomized trial in which consumption of water versus NNS beverages was compared within the context of a behavioral weight loss program. In this large-scale trial conducted by Peters and colleagues (4), a total of 303 overweight and obese (Class I and II) participants were assigned to one of two treatment conditions (1) NNS, in which participants were instructed to consume 24 ounces of NNS beverages per day (water consumption was not restricted) or (2) Water group, in which participants were instructed to consume at least 24 ounces of water per day and not drink any NNS beverages. Participants in this condition were, however, allowed to consume NNS in foods. Both groups received a one year community based lifestyle intervention (i.e. The Colorado Weigh) in which equal emphasis was placed on diet and physical activity changes. Participants’ energy intake targets were set to equal their resting metabolic rate (RMR), with these targets adjusted as needed by group leaders so as to produce a weight loss of 1–2 pounds per week.

Cont:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4147372/

16

There was a time when diet sodas were the solution for sugar filled, calorie drinks. But these sodas are catually loaded with artificial sweeteners and chemicals which are very harmful. Replacing diet sodas with healthier drinks like green tree extract, sparkling water, etc is good option.

17

Please document your evidence that “artificial sweeteners and chemicals” are harmful.

There’s nothing wrong with green tea. Also nothing wrong with Diet Coke.

18

The better question might be, Who is SusanBuckner (total of 2 posts, both replying to one of Will’s threads) and why is she here?

19

Good question!

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Maybe a bot that searches for topics on say google and drop pre written responses followed by links to “the truth” or similar nonsense. Or, a Will Brink troll. :dance3: