It is well known that sugars treat the body poorly and have many adverse effects in many different ways. However, many people believe this same thought when referencing many of the zero-calorie sugar substitutes available. Implementing artificial sweeteners, such as aspartame, erythritol, and stevia, can have many benefits in one’s diet contrary to most of the public’s opinion.
The Western diet is the most common place artificial sweeteners would benefit a person’s physical health. The Western diet consists of high fat and high sugar consumption. According to the study “The Effects of Artificial Sweeteners on Intestinal Nutrient-Sensing Receptors: Dr. Jekyll or Mr. Hyde?” “This lifestyle factor presents a high risk for intestinal dysbiosis, which leads to leaky gut, metabolic syndrome, and various inflammatory conditions” (Posta 1). Knowing this, finding substitutes for these unhealthy amounts of fats and sugars seems necessary for people who want to live healthier lives.
Aspartame is the most common artificial sweetener used today. Aspartame is used in many different drinks and foods to sweeten them without sucrose (table sugar). Aspartame is observed to be over 200 times sweeter than normal table sugar. The scientific breakdown of the path that aspartame takes in the body is explained as “a combination of the amino acids l-phenylalanine and l-aspartic acid are connected through methyl ester bonds. Aspartame is disintegrated into methanol, aspartic acid, and phenylalanine, and it does not reach the general circulation as an intact molecule. Its amino acid components are converted in enterocytes to oxaloacetate via transamination before reaching the portal circulation and entering the free amino acid pool (as methionine, threonine, isoleucine, and lysine) to participate in the urea cycle and gluconeogenesis. The other amino acid component, phenylalanine, is converted to tyrosine, which could be converted into neurotransmitters, including dopamine, norepinephrine, and epinephrine” (Posta 11).
In simpler terms, aspartame is divided into three parts: methanol, aspartic acid, and phenylalanine. Aspartic acid and phenylalanine are absorbed into your gut and converted to completely different chemicals. Aspartic acid is changed into oxaloacetate, while phenylalanine is changed into another amino acid called tyrosine. Oxaloacetate enters your bloodstream and is used to make energy and remove waste (through the urea cycle and gluconeogenesis). Tyrosine, on the other hand, can be turned into important chemicals in your brain called neurotransmitters. These include dopamine, norepinephrine, and epinephrine, which affect mood, attention, and other functions. Methanol seems to be the primary issue for most people advocating against artificial sweeteners.
Methanol is the only one of the three chemicals produced in aspartame that does not positively affect the body. The Chemistry Department at the Federal University of Minas Gerais describes the consumption of methanol as,
“extremely toxic. It is easily absorbed following ingestion, inhalation or dermal exposure and is metabolized by the liver to formaldehyde, then formate. The latter metabolite is responsible for the metabolic acidosis and ocular effects characteristic of acute methanol poisoning (Blatter et al. 1994). Upon ingestion or inhalation, methanol initially has a narcotic effect, followed by an asymptomatic period of approximately 10–15 hours (Rogers et al. 1993). After this period, it can produce nausea, vomiting, dizziness, headaches, vertigo, respiratory difficulty, lethargy, abdominal pain, pain in the extremities, visual disturbances, and metabolic acidosis (ATSDR 1993). Visual disturbances vary from spotted or clouded vision to complete blindness (Grant 1984). Methanol toxicity can result in coma and death by respiratory or cardiac arrest” (Sales 1).
Knowing the toxicity of methanol to humans, the researchers decided to test the amounts of methanol in different drinks. They used sodas with no aspartame, sodas with aspartame, natural juices with no aspartame, natural juices with aspartame, and artificial juices. Using gas chromatography analysis, a headspace solid-phase micro-extraction (HS-SPME) extracts and concentrates volatile compounds like methanol from liquid samples. The study concluded that using aspartame as an artificial sweetener in drinks increases the amount of detectable methanol; however, the increase in methanol observed is nowhere near the amount necessary to cause any damage to the consumer’s body or mind. The average amount of methanol in sodas or natural juices was near 1-20 mg. The acceptable amount of methanol exposure ranges from 7.1 to 8.4 milligrams per kilogram of body weight daily, translating to roughly 426 to 504 milligrams per day for a 60-kilogram (132 pounds) adult. The amount of aspartame used in sodas and natural juices falls far below the maximum recommended daily intake.
The next most common artificial sweetener used in many products is stevia. Stevia, derived from the leaves of Stevia rebaudiana, boasts a sweetness level 200–300 times that of sucrose. Originating from Paraguay and Brazil, studies suggest that Stevia possesses antidiabetic, antihypertensive, anticancer, and anti-inflammatory properties. The effects of stevia are experimented with in the article “Stevia rebaudiana Bertoni, an American plant used as sweetener: Study of its effects on body mass control and glycemia reduction in Wistar male and female rats.” The study investigated the effects of Stevia rebaudiana Bertoni on body mass control and blood sugar levels in male and female Wistar rats. Researchers administered Stevia to the rats and observed its impact on their body weight and blood glucose levels. The goal was to determine if Stevia could help regulate body mass and reduce these animals’ glycemia (blood sugar levels). The rats were divided into groups to conduct the study, some receiving Stevia and others serving as controls. The researchers then monitored changes in body weight and blood sugar levels over a period of time. By comparing the results between the Stevia-treated and control groups, they aimed to assess the potential benefits of Stevia consumption on body mass control and glycemia reduction. The research findings provide insights into the effects of Stevia on weight management and blood sugar regulation in rats. The conclusion of the findings is,
“The consumption of dry leaves infusions of Stevia rebaudiana for 120 days had no significant impact on body mass gain of male and female Wistar rats after weaning, showing similar responses to the blank group drinking plain water and the control group drinking glucose sweetened water. These results do not support the idea that Stevia rebaudiana consumption might promote body mass reductions. In young and healthy rats its effect was the same as that produced by plain drinking water or even water sweetened with glucose. Other therapeutic effects such as the reduction of blood serum glucose results were similar to those of Chen et al. [17], Ferreira et al. [58], and Suanarunsawat et al. [18]. It may be concluded that for young and healthy rats, the consumption of crude extracts of Stevia rebaudiana did not show negative effects on the normal blood serum levels of glucose, triglycerides, cholesterol, and the hormones insulin, glucagon, leptin, ghrelin, and glucose dependent insulinotropic peptide, GIP.” (Mendoza-Pérez 14).
The application of the artificially sweetened water to the group of rats seemed to have no harmful side effects, nor did the rats gain weight during the study.
The third sweetener predominantly used is erythritol. Unlike the previously mentioned sweeteners, Erythritol is a type of sugar alcohol, a sweetener that occurs naturally in some fruits and fermented foods. It’s also made through a process where certain types of sugars are fermented by yeast. Erythritol is popular as a low-calorie sweetener because it has a sweet taste like sugar but provides very few calories. It has about 70% of the sweetness of sugar but only around 6% of the calories. One of the benefits of erythritol is that it doesn’t raise blood sugar levels or insulin levels significantly, making it a suitable option for people with diabetes or those watching their carbohydrate intake. Additionally, it’s less likely to cause digestive issues than other sugar alcohols because most of it gets absorbed into the bloodstream before reaching the large intestine. Erythritol is often used as a sugar substitute in various food and beverage products, including sugar-free gum, candies, baked goods, and beverages. It’s also available as a standalone sweetener for home use. Because it’s heat-stable and similar in texture to sugar, it can be used in cooking and baking as a replacement for sugar. Erythritol is also used in oral medication in the pharmaceutical, medical, and dental fields.
“Erythritol is used as sweetening agent; tablet and capsule diluents (30- 90%w/V) and a taste-masking agent (0.5-3.0%w/V). Pharmaceutical applications include it in solid dosage forms, in their coatings, dry powder for inhalers, sugar-free lozenges and in chewing gums (5-10 %w/V). In semi solid dosage such as tooth paste, it is recommended since it is a noncariogenic sweetener providing low calories. It has very high negative heat of solution resulting in cooling sensation60. It is advantageous in preparing medicated chewing gums. The unpleasant aftertaste in liquid oral formulations such as mouth wash solutions could be masked with its inclusion in it61” (Gupta 9).
These applications are extremely helpful and convenient for many people worldwide, yet they are overlooked and ignored by the public.
Aspartame, erythritol, and stevia offer benefits in medicine and dentistry, but their greatest potential may be in aiding weight loss efforts. The only proven method to guarantee a loss in fat mass is to stay within a caloric deficit. A calorie deficit is described as consuming fewer calories in one day than you burn in that given day. Evidence for this caloric deficit being beneficial is shown in a study by the European Journal of Clinical Nutrition, where researchers experimented with the amount of non-fat mass retained, while still losing weight, by individuals undergoing a caloric deficit for an extended period of time.
“Inclusion criteria were (1) female, (2) 18–30 years of age, (3) body weight between 45–75 kg, (4) body mass index between 18 and 25 kg/m2 , (5) 15– 35% body fat, (6) nonsmoking, (7) no serious medical condition, (8) no current evidence or history of an eating disorder, (9) no use of medication affecting study outcomes, (10) no significant weight fluctuations (±2.3 kg) during the past year, (11) 1 hour per week of aerobic exercise, (12) no hormonal contraceptives in the past 6 months and (13) documentation of at least two ovulatory menstrual cycles” (Koehler 1).
These women were given diets that would place their calorie intake counts near or under their personal basal metabolic rates for burning calories.
“After ~3 months, women in severe energy deficit (SEV) (−3.7 ± 0.9 kg, Po0.001) and moderate energy deficit (MOD) (−2.7 ± 0.8 kg, P = 0.003) had lost significant weight, whereas weight loss in energy balance (BAL) (−1.1 ± 0.4 kg, P = 0.13) was not significant. Weight loss was not significantly different between SEV and MOD (P = 0.19). Actual weight loss was significantly less than predicted in both SEV (−11.1 ± 1.0, Po0.001 vs actual) and MOD (−6.5 ± 1.1 kg, P = 0.017 vs actual). Fat mass declined significantly in SEV (−2.6 ± 0.7 kg, Po0.001) and MOD (−2.2 ± 0.6 kg, P = 0.006), but the loss of fat mass was significantly less than predicted only in SEV (−5.9 ± 0.5 kg, P = 0.003 vs actual). Fat-free mass remained unchanged in all groups (P40.33), which was contrary to the NIH model, that predicted fat-free mass losses of − 4.5 ± 0.8 kg (SEV) and − 2.6 ± 0.7 kg (MOD)” (Koehler 2).
This study proves the importance of a caloric deficit when attempting to improve one’s lifestyle.
Given that caloric restriction is important to weight loss, artificial sweeteners begin to play a vital role in aiding with losing weight. As previously mentioned, aspartame, erythritol, and stevia are all substitutes for sucrose in many recipes and products which most citizens desire. Items such as candy, sodas, ice cream, and other dairy products all have substitutable options with much fewer calories but still satisfy the cravings that one would be searching for. This simple switch to using non-sugary drinks and foods can help one conserve hundreds of calories worth of energy that could further be used to burn fat in your body and lead to a longer and healthier life. The use of artificial sweeteners is not something that should be prohibited or even shunned, for they contain many more positive effects than negative.
Works Cited:
Gupta, Pravin, and Manish Kumar. “Low-Calorie Artificial Sweeteners as an Alternative in Pharmaceutical Dosage Form Design.” Indian Drugs, vol. 60, no. 9, Sept. 2023, pp. 7–21. EBSCOhost, https://doi.org/10.53879/id.60.09.12662.
Jensen, Paul N., et al. “Associations of Diet Soda and Non-Caloric Artificial Sweetener Use with Markers of Glucose and Insulin Homeostasis and Incident Diabetes: The Strong Heart Family Study.” European Journal of Clinical Nutrition, vol. 74,
Koehler, K., et al. “Less-than-Expected Weight Loss in Normal-Weight Women Undergoing Caloric Restriction and Exercise Is Accompanied by Preservation of Fat-Free Mass and Metabolic Adaptations.” European Journal of Clinical Nutrition, vol. 71, no. 3, Mar. 2017, pp. 365–71. EBSCOhost, https://doi-org.easydb.angelo.edu/10.1038/ejcn.2016.203.no. 2, Feb. 2020, pp. 322–27. EBSCOhost, https://doi.org/10.1038/s41430-019-0461-6.
Mendoza-Pérez, Samuel, et al. “Stevia Rebaudiana Bertoni, an American Plant Used as Sweetener: Study of Its Effects on Body Mass Control and Glycemia Reduction in Wistar Male and Female Rats.” PloS One, vol. 19, no. 2, Feb. 2024, p. e0298251. EBSCOhost, https://doi.org/10.1371/journal.pone.0298251.
Posta, Edit, et al. “The Effects of Artificial Sweeteners on Intestinal Nutrient-Sensing Receptors: Dr. Jekyll or Mr. Hyde?” Life (2075-1729), vol. 14, no. 1, Jan. 2024, p. 10. EBSCOhost, https://doi-org.easydb.angelo.edu/10.3390/life14010010.
Sales, J. A., and Z.de Lourdes Cardeal. “Headspace Solid-Phase Micro-Extraction Gas Chromatography Method for the Determination of Methanol in Aspartame Sweeteners.” Food Additives & Contaminants, vol. 20, no. 6, June 2003, p. 519. EBSCOhost, https://doi.org/10.1080/02652030310000107839.
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