New study finds possible link between high intake of artificial sweeteners and increased risk of cardiovascular disease
“Our results indicate that these food additives, consumed daily by millions of people and present in thousands of foods and beverages, should not be considered a healthy and safe alternative to sugar, in line with the current position of several health agencies.”
French research and knowledge provider BMJ
A new French study published in 2022 in the British Medical Journal suggests that there could be a link between high intake of artificial sweeteners and a higher risk of cardiovascular diseases. It is a well-documented fact that a high sugar intake has harmful effects on health. It increases the risk of overweight and obesity. This may contribute to many welfare diseases. Today so-called artificial sweeteners are used as a substitute. These make food taste sweet. And although they contain almost no or few calories, they taste far sweeter than sugar. For example aspartame, the world’s most common sweetener, is 200 times sweeter than sugar. It can be found in a lot of food and beverages and also products such as toothpaste. Positive effects that have been discussed are e.g. better weight control, better blood sugar control and improved tooth health. The safety of these sweeteners and the risk of health complications, such as negative effects on the gut microbiome, increased low-grade inflammation and increased risk of type 2 diabetes, are hot topics. Studies have shown mixed results.
A possible link between artificial sweeteners and increased risk of cardiovascular disease
In this prospective study, the researchers included around 100,000 French people and followed their dietary intake including artificial sweeteners such as aspartame, sucralose and acesulfame potassium (also known as acesulfame K). The result indicates that the total amount of artificial sweeteners was linked to a 9 per cent increased risk of overall cardiovascular disease. Looking specifically at the risk of cerebrovascular disease, which means impacted blood flow to the brain, the risk was 18 per cent higher for those who had a high intake compared to those who did not consume artificial sweeteners. However, this type of study indicates that there is a link with high intake of artificial sweeteners, although it cannot be proven that the diseases are caused by it. The researchers conclude that:
“The results suggest that artificial sweeteners might represent a modifiable risk factor for cardiovascular disease prevention.”
Is it safe to eat artificial sweeteners?
Unfortunately, there is a lot of focus today on sweet food. Attitudes towards sweet food have changed over the years. Something sweet used to be a treat for weekends or more festive occasions. Today, sweet food is around us all the time and is part of the instant gratification culture. Moreover, hidden sugars can be found in all sorts of food. This is not only bad for our health, but also eliminates the important feeling of longing for something or the feeling of a special moment.
It has also resulted in an unhealthy focus on and attitude towards sugar. This is reflected in discussions about the need for sugar detox, total sugar removal, and one result is the availability of a large number of low calorie drinks or products. Unfortunately, this type of food and beverage is often considered to be healthy, due to the absence of sugar and the low calorie content. Many times, these products also contain a lot of other unnecessary chemicals which could, for example, affect the gut microbiome negatively. As these artificial sweeteners are used widely, there is also a risk of a higher intake than we are often aware of.
“As someone said, the difference between a medication and something which is toxic is the dose. As regarding a lot of other things it is often about the total amount we eat.”
More research is needed regarding safety as studies are not conclusive, and there are several types of artificial sweeteners that may have different effects. For people with weight issues and prediabetes or type 2 diabetes, there is currently no scientific evidence that using food containing artificial sweeteners as a substitute for sugar in limited amounts is harmful. Personally, I do not see that there is any need for others to use artificial sweeteners. In a WHO, World Health Organization review from 2022, the concluding remarks state that further research is needed and also research regarding children and pregnant women.
Simple habits to reduce food with artificial sweeteners in daily life:
Choose water, tea or coffee – for many people, constantly drinking lite/diet products is part of a modern lifestyle. If you don’t like water, try infused water with blueberry, cucumber, oranges or thyme, for example.
Check the ingredients list –you will often be surprised by all the unexpected foods that contain artificial sweeteners, such as yoghurt, cottage cheese and protein bars.
Be aware of “sugar-free” or “diet” foods – these may contain artificial sweeteners.
Eat fruit if you want something sweet
My advice:
The most important thing is to create a healthy plant-based food culture which is generally low in sugar. Fruit is excellent whenever sweetness is desired. On special occasions and for a treat once in a while, I personally choose food containing ordinary sugar and enjoy it a lot. This approach helps to create a relaxed attitude towards sweet food. For people with weight issues, prediabetes or type 2 diabetes, foods containing artificial sweeteners can be used as a substitute for sugar in limited amounts.
