WHO, World Health Organization, advises against the consumption of synthetic sweeteners, which are widely used in foods labeled ‘sugar-free‘ as well as offered as such as an alternative to sugar. The recommendation applies to people of all ages and conditions, with the exception of diabetics.
The new guideline, published on May 15, 2023, traces the scientific evidence and concludes that this type of sweetener is useless for weight loss and exposes to diseases such as type 2 diabetes, cardiovascular disease, and mortality. (1)
WHO, synthetic sweeteners to avoid
The synthetic sweeteners examined by WHO are the so-called Nss(Non-sugar sweeteners), which lack calories as well as any nutritional function. (2)
We always find some in foods accompanied by the claims ‘sugar-free‘, ‘zero‘ etc., as we saw recently in the market survey on tea drinks or the one on yogurt and high-protein desserts.
They are the well-known
- aspartame (E 951),
- acesulfame K (E 950),
- advantame (E 969),
- cyclamates (E 952),
- neotame (E 961),
- saccharin (E 954),
- sucralose (E 955),
- Stevia and stevia derivatives (E 960). (3)
Low-calorie sweeteners and polyols (or polyalcohols), such as sorbitol, erythritol, matitol etc., are not affected by the WHO recommendations because they are outside the category of Non-sugar sweeteners, the subject of the guideline. (4)
Molecules that are the enemy of weight control
Replacing sugar with synthetic sweeteners in hopes of losing weight or not gaining weight is wrong. Not only does it not work, it makes you fat.
The paradoxical effect of acaloric synthetic sweeteners is highlighted today by WHO, but it had already emerged from several research studies (we reported on it here 5 years ago).
Underlying this paradoxical effect would be an ancestral biological mechanism. Basically, the imbalance between the sweet taste of the sweetener and the absence of nutrition that the body associates with it triggers neuronal hunger. That is, the perceived need to take in more food.
Synthetic sweeteners and diseases
Long-term use of synthetic sweeteners, WHO concludes, in prospective cohort studies conducted in adults is associated with an increased risk of type 2 diabetes, cardiovascular disease (CVD) and mortality. Among the mechanisms involved is alteration of the gut microbiota. (6)
Studies on children and pregnant women are few. We report, however, that on the effects of habitual consumption of synthetic sweeteners during pregnancy, research reports a correlation with
– preterm delivery,
– increased risk of asthma and allergies and poorer cognitive function in offspring.
Emancipating from industrial sweetness
The WHO recommendation to avoid synthetic sweeteners is not an encouragement to consume sugar (white or brown, little change). Sucrose-as well as glucose, fructose, galactose, lactose, maltose, and trehalose-is also a source of health risks, caries and metabolic diseases foremost among them, EFSA warns. (5)
The solution lies in emancipation from the sweet taste at any cost imposed by the food industry. And in returning to the natural sweetness of fruit, ‘real’ fruit drinks (think orange juice), tea and so on.
A choice that was perhaps exhausting in the beginning, but vital. Especially for children, who are still easily educated about a healthy diet.
Marta Strinati
Notes
(1) Use of non-sugar sweeteners: WHO guideline. World Health Organization. 15.5.23 https://www.who.int/publications/i/item/9789240073 616
(2) Marta Strinati. Intensive sweeteners. GIFT (Great Italian Food Trade). 6.4.18
(3) Dario Dongo. Stevia and steviol glycosides, from Guaraní to GMO sweeteners. Distant worlds. GIFT (Great Italian Food Trade). 30.1.22
(4) Marta Strinati. Sorbitol and other polyols, thebulk sweeteners.. GIFT (Great Italian Food Trade). 4.4.18
On erythritol, see Gianluca Baccheschi. Erythritol, the sweetener under indictment. Some clarity. GIFT (Great Italian Food Trade). 3.4.23
(5) Marta Strinati. The harmful role of sugars in the diet, EFSA opinion. GIFT (Great Italian Food Trade). 1.3.22
(6) On potential mechanisms for associations between synthetic sweetener consumption and cardiometabolic health, WHO recalls some prospective cohort studies. Hypotheses include the expression of sweet taste receptors outside the oral cavity, including the glucose-sensitive cells of tissues such as the gastrointestinal tract (whose microbiota is altered) and pancreas.
Professional journalist since January 1995, he has worked for newspapers (Il Messaggero, Paese Sera, La Stampa) and periodicals (NumeroUno, Il Salvagente). She is the author of journalistic surveys on food, she has published the book "Reading labels to know what we eat".
