What do Artificial Sweeteners do to Your Body

Artificial sweeteners might seem like a perfect alternative to sugar—but are they all that good for you? It’s possible that those “pretend” sugars are having a negative impact on your brain and body.

Sugar is prolific and almost inescapable in the world today. People consume sugar in a variety of forms—often without even realizing it—which can blow out a standard diet’s daily caloric intake from sugar.

Many people turn to artificial sweeteners to cut down on sugar. The common perception is that this is a clean swap, but these sweeteners can have impacts on your body that you may not have considered.

Headaches

While not yet scientifically proven, many people (including the American Migraine Association) claim a connection between noncaloric sweeteners—particularly aspartame—and headaches. If you suspect sweeteners may be triggering headaches, keep a food diary to pinpoint which foods (and their possible sweeteners) may be the root cause.

Digestive Issues

Some sweeteners are known to have a laxative effect when consumed, and can also cause stomach pains, gas, and bloating in some people. Sweeteners like maltitol, xylitol, and sorbitol are common culprits. Check labels on sugar-free mints or chewing gum for these ingredients if you’re experiencing digestive problems.

Weight Gain

It may seem counterintuitive, but sweeteners can sometimes contribute to weight gain. Biologically, super-sweet artificial sweeteners can confuse the body’s metabolic response, suppressing the release of key hormones. Later, when caloric foods are consumed, the weakened metabolic reaction can lead to weight gain.

Behaviorally, using sweeteners can lead to “excuse-eating” (“If I have a sweetener in my coffee, then I can have the chips”), negating any calorie savings. Recent research also suggests sweeteners may inhibit healthy gut bacteria, further impacting metabolism.

Cravings

Some sweeteners are substantially sweeter than sugar. Overuse can recalibrate your palate to expect super-sweet foods, leading to intense sugar cravings and increased calorie intake later.

For people who are diabetic or trying to manage blood-sugar levels, sweeteners can be invaluable, and many regular consumers remain unaffected.

Artificial sweeteners may be a great option in moderation, but it’s important to be aware of the potential consequences of over-use.