Switching from sugars to sweeteners and sweetness enhancers (S&SEs) could support weight loss and improve gut health in obese people, new research claims.
It has long been controversial whether it is better to have sugar or artificial sweeteners and sweetness enhancers (S&SEs) when trying to lose weight.
The World Health Organization’s guidance advises against using sweeteners for weight loss.
Its review of existing studies concluded that the benefits of reducing body fat do not outweigh the increased risk of developing type 2 diabetes and heart disease.
But now scientists from the Netherlands have found switching from sugar to S&SEs could help people lose an extra 3.5lbs in body weight per year.
While this is a small increase, they also found it can change the gut microbiota – a community of bacteria, fungi and viruses which aid digestion.
This included an increase in short-chain fatty acids (SCFAs) and gases which through fermentation break down non-digestible carbohydrates which may aid weight loss.
Some studies have also shown that SCFAs could help regulate appetite – which would help support weight loss.
Switching from sugars to artificial sweeteners may support weight loss and improve gut health, scientists claim
In the journal Nature Metabolism, the authors said, to their knowledge, this is the first study to demonstrate benefits of S&SE intake in overweight and obese people.
However, all participants, including the control group, had a healthy, low-sugar diet in which they got less than 10 per cent of their energy from sugar.
The authors also added that their study had several limitations including the participant dropout rate which was 10 per cent higher than anticipated.
Their randomised trial looked at 325 adults with an average age of 47, and 36 children of an average age of 10 years.
Of the participants who were adults, 71 per cent were women, and of those who were children, 61 per cent were girls.
They were randomly assigned to either a diet which replaced sugar-rich products with S&SEs or one in which they consumed sugar.
In the first two months of the trial, children had to aim for weight stability and adults had to lose at least five per cent of their initial weight and maintain it.
This was followed by a 10-month intervention for weight loss which provided them with a healthy diet but the freedom to eat as they choose.
Previously claimed we should be eating a ‘planetary health diet’ – consisting mostly of fruits, vegetables, grains, plant-based protein and unsaturated oils
While both groups experienced a reduction in weight, the S&SE had a slightly 3.5lbs greater weight loss.
They also did an analysis of the gut microbiota composition of a subgroup of 137 of the adult participants after the 12 months.
Their analysis showed the S&SEs group had an increase in short-chain fatty acid-producing and methane-producing bacteria.
The scientists initially set out to observe the body weight and gut microbiota changes in the two groups.
But they also made observations relating to type two diabetes, heart disease risk factors, adverse events occurrence and childhood body mass index (BMI).
In terms of heart disease risk factors, they found adults in the S&SE group had a larger reduction in BMI, and both good and bad cholesterol six months in.
Studies have shown lowering bad cholesterol, known scientifically as low-density lipoprotein (LDL), can help reduce risk of a heart attack or stroke.
Others have also shown that we need good cholesterol, known scientifically as high-density lipoprotein (HDL) to prevent both these deadly complications.
Meanwhile, they found there was no difference in childhood BMI outcomes between sugar group and S&SE group.
However, the study also found there were more adverse events such as abdominal cramps, loose stools and excess intestinal gas in the S&SE group.
In an accompanying paper, the lead author said: ‘S&SEs improve weight control and gut microbiota composition while having neutral effects on metabolic health.’
It is important to note that one of the authors disclosed receiving honoraria from Nestlé, Unilever, and the International Sweeteners Association.
It comes just months after experts warned even small amounts of artificial sweeteners can cause blood clotting and inflammation, raising risk of heart attacks and strokes.
Scientists at the University of Colorado found erythritol – a ‘sugar free’ and ‘zero-calorie’ sweetener – can cause damage within three hours being consumed.
The lead researcher, Professor Christopher DeSouza, said the study added ‘to the growing body of evidence suggesting that so-called “safe” non-nutritive sweeteners may come with hidden health risks’.