Sugar-free sweeteners: a health risk?

Discover the metabolic effects of sugar-free sweeteners

Promoted as healthy alternatives to sugar to reduce calorie intake, improve blood sugar levels and weight, without sacrificing a sweet taste, sugar-free sweeteners are increasingly used by the food industry in the creation of innovative products: light drinks, "diet" sweets, protein puddings, supplements, and even pharmaceutical products.

However, the growing consumption of these products raises important questions about their long-term effects.

In this article we explore the pros and cons of sweeteners, with a focus on sucralose and the results of recent studies.

What are sugar-free sweeteners and where can they be found?

THE Sugar-free sweeteners, also called "SWEETENERS", are substances used to give a sweet flavor to foods and drinks WITHOUT providing CALORIES.

There are 2 categories of sweeteners:

- Natural : They come from natural sources, such as stevia or erythritol .

- Artificial : Chemically created; include sucralose , aspartame , and saccharin .

These substances can be found in a wide range of products: diet drinks, sugar-free desserts, baked goods, protein puddings, protein bars, supplements, oral health products, and even medications.

In recent years, thanks to social networks and their health benefits, sweeteners have become a staple in Italian supermarkets and homes.

Properties of sweeteners: why do they have NO CALORIES?

One of the main properties of sweeteners is their great sweetening power without adding calories.

The sweetening power of sweeteners varies depending on the type and can be up to 2,000 times that of sucrose (e.g., neotamus), although most sweeteners have a sweetening power 200–500 times greater. This property arises from the fact that sweeteners are able to bind to taste receptors without being able to enter the human metabolic machinery .

The chemical structure of sweeteners is similar enough to that of sugars ( glucose, fructose, galactose, etc. ) to be able to generate the sweet taste, but different enough not to be assimilated and oxidized.

When we ingest sugar-free sweeteners, what happens is:

- Lack of absorption (or only minimal absorption)

- Failure to utilize (cannot enter the body's normal energy pathways)

So we ingest sweet substances, without providing kcal to our body... but is all that glitters gold?

Sweeteners and blood sugar: what is their effect?

Sweeteners are often considered useful for blood sugar control, as they do not raise blood sugar levels.

However, their impact on glucose metabolism is complex:

1. Short term: they do not create any glycemic spike unlike sucrose

2. Long-term: Some studies suggest that sweetener consumption may influence glucose metabolism through alterations in the intestinal microbiota and possible effects on insulin sensitivity.

Precisely for this reason it is appropriate to delve deeper into the systemic effects on our organism.

Sweeteners and the immune system: excessive doses in the short term

Recent studies have analyzed the impact of sweeteners (particularly sucralose ) on the immune system.

The discovery of these researchers is shocking!

Although sucralose contains no calories and does not affect carbohydrate metabolism, it helps diabetics and overweight people regain their health... excessive consumption can suppress the immune system, promoting the development of infections, inflammation, autoimmune diseases and cancer.

In particular, this study measured antibody responses mediated by T lymphocytes (key players in the adaptive immune response).

The researchers found that taking sucralose in high doses ( 50mg/kg bw vs. 15mg/kg bw considered the acceptable daily intake ) reduces the activation of T cells and their ability to proliferate.

This effect was observed in animal model studies and was reversible, suggesting a possible immunomodulatory impact of sucralose when consumed in significant amounts.

But what happens if we take small amounts over the long term?

Sweeteners and Microbiota: Long-Term Microdoses

Excessive consumption of sweeteners reduces the immune response. But what happens if we consume small doses over a long period of time?

This study attempted to answer.

Healthy young adults were given 780mg of sucralose for 10 weeks (approximately 10mg/kg bw).

After 10 weeks, the composition of their intestinal microbiota, as well as the glycemic and insulin responses of the study subjects were measured.

The results showed that even consuming less than the acceptable daily intake promotes dysbiosis and worsens insulin sensitivity, increasing the risk of metabolic diseases in the long term.

What can we conclude?

The studies cited offer new perspectives on the impact of sucralose, highlighting possible side effects that go far beyond simple caloric intake.

Although the results are still preliminary and require further confirmation, they highlight the need for conscious and moderate consumption of artificial sweeteners, especially in people predisposed to metabolic disorders or immune dysfunction.

• Moderation : Moderate consumption appears to be a prudent principle. Observed effects occur primarily with high doses, but it is worth considering the cumulative effect and interaction with other dietary habits.

• Individuals with Pre-existing Health Conditions : Those suffering from metabolic, autoimmune, metabolic or gastrointestinal diseases should limit (or better yet eliminate) the consumption of sweeteners as much as possible, in order to exclude any complications.

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