This year has brought about new information concerning sugar substitutes, leading many to reconsider their consumption levels. As information piles up about the higher risk of stroke, heart attack, potential damage to DNA, higher likelihood of obesity, disruption to your gut microbiome, and more- it all begs the question- should we be consuming these substitutes at all? The latest study adds to the concern about the safety of sugar substitutes as well as ultra-processed foods– with data pointing to higher levels of depression in women that consume high levels of these foods. Again, making the case for making different choices about what you eat.
The study, published in JAMA Network Open, examined the diets of nearly 32,000 middle-aged women who are part of the Nurses’ Health Study II, which tracks women’s health over the long-term.
“Our study focused on the link between foods and subsequent risk of developing a new episode of depression,” said study coauthor Dr. Andrew T Chan, a Daniel K. Podolsky professor of medicine at Harvard Medical School and professor of immunology and infectious diseases at Harvard T.H. Chan School of Public Health in Boston.
It reveals that those that consume high levels of ultra processed foods have as much as a 50% higher risk of depression, with women being at higher risk.
“Our study focused on the link between foods and subsequent risk of developing a new episode of depression,” said study coauthor Dr. Andrew T Chan, a Daniel K. Podolsky professor of medicine at Harvard Medical School and professor of immunology and infectious diseases at Harvard T.H. Chan School of Public Health in Boston.
When the researchers looked at specific ultra-processed foods, only foods and drinks made with artificial sweeteners were associated with an increased risk of depression among the people studied, who were all women, said Gunter Kuhnle, a professor of food and nutritional science at the University of Reading in the UK (who was not involved in the study).
“The study suggests an association between consumption of ultra-processed foods and depression, with an about 50% higher risk for those consuming 9 portions (per day) or more (the top 20%) compared to those consuming 4 portions or less. This is an interesting finding as it suggests the association between UPF intake and depression is driven by a single factor – artificial sweeteners,” Kuhnle said.
It should be mentioned that the study is observational, meaning that there were associations made between eating ultra-processed foods sweetened with artificial sweeteners and depression- but that is not the same as causality. Therefore, the study cannot account for the possibility of a phenomenon known as “reverse causality,” said Dr. David Katz, a specialist in preventive and lifestyle medicine who was not involved in the study.
Still, there is no shortage of data about the harm that can result from consuming sugar substitutes. There are hundreds of studies outlining the risk of many health concerns, ranging from higher risk of heart attack, stroke, certain types of cancer, disruption to the gut microbiome, higher pain levels, headaches, disordered sleep, dizziness, and more. Some information includes:
Erythritol was found to be linked to blood clotting, stroke, heart attack, and death, according to a study published in Nature Medicine. “The degree of risk was not modest,” said lead study author Dr. Stanley Hazen, director of the Center for Cardiovascular Diagnostics and Prevention at the Cleveland Clinic Lerner Research Institute. People with existing risk factors for heart disease, such as diabetes, were twice as likely to experience a heart attack or stroke if they had the highest levels of erythritol in their blood, according to the study.
Sucralose -In a study carried out by researchers from North Carolina State University and the University of North Carolina at Chapel Hill found sucralose-6-acetate, the chemical that forms when we digest Splenda, is “genotoxic,” meaning it breaks up DNA. The data also revealed that trace amounts of sucralose-6-acetate were also found in Splenda and other brands of sucralose.
Aspartame, often used in soft drinks, was found to be linked to a higher risk of cardiovascular disease in those that consumed the artificial sweetener compared to those who didn’t consume aspartame, according to a French study. In another study, published in PLOS Medicine, data revealed that those that consumed aspartame and acesulfame potassium were more likely to develop breast cancer and obesity.
These are just a few examples. You can read more about other health issues tied to sugar substitutes, here.
Sugar substitutes are typically far more potent than table sugar and high-fructose corn syrup. A small amount produces a sweet taste comparable to that of sugar, without the calories. But, over stimulation of sugar receptors from frequent use of these sweeteners may limit tolerance for more complex tastes, researchers say. That means people who routinely use substitutes may start to find less intensely sweet foods, such as fruit, unappealing and less sweet foods, such as vegetables won’t seem appealing at all.
This is less than ideal if you’re turning away from healthy foods that provide nutritional value you need. Fruits and veggies are high in nutrients, low in glycemic load, and high in fiber, while also providing a bit of natural sugar. All those factors benefit our health. Artificial sugars increase blood glucose levels, cause inflammation and free radicals, and can increase the risk for serious health concerns like diabetes and cardiovascular disease.
With all this information, the best choice is to consume minimally refined sugar, or use alternatives such as monk fruit, honey, applesauce, molasses, or maple syrup. Still, be cautious about portion and how frequently they are consumed. As with all else, moderation is key.
-https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003950
-bustle.com/p/9-surprising-signs-your-body-might-not-tolerate-sugar-substitutes-well-78148
-health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030
-https://courtneymedicalgroupaz.com/2022/03/14/processed-foods-and-all-cause-mortality/
-https://www.hsph.harvard.edu/nutritionsource/carbohydrates/added-sugar-in-the-diet/
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-mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936
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-webmd.com/food-recipes/features/truth-artificial-sweeteners#1
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-eatthis.com/artificial-sweeteners-side-effects/
-eatthis.com/sweeteners/
-healthline.com/nutrition/fodmaps-101