Non-nutritive sweeteners (NNS), also known as artificial or low-calorie sweeteners, are compounds used to provide sweetness to foods without contributing significantly to caloric content. These substances are much sweeter than sugar, necessitating only minimal quantities to achieve the desired sweetness. Commonly used as substitutes for sugar, NNS are particularly popular in dietary products aimed at weight management, diabetes control, and reducing obesity-related risks. They are used by many people suffering from chronic lifestyle diseases and often used much more than recommended.
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Health Risks Associated with NNS
Recent guidelines from the World Health Organization (WHO) advise against using non-nutritive sweeteners for weight control or reducing noncommunicable diseases (NCDs). Extensive reviews indicate that NNS may not offer long-term benefits in body fat reduction and could potentially lead to adverse effects. Potential health risks identified include an increased likelihood of developing type 2 diabetes, cardiovascular diseases, and even a higher overall mortality rate in adults. Medical research done by WHO emphasizes that NNS hold no essential dietary value and suggests reducing overall sweetness in diets, starting early in life, to foster better health outcomes.
Common Non-Nutritive Sweeteners
Let us look at some of the common non-nutritive sweeteners (NNS) used in common food products:
- Aspartame
Roughly 200 times sweeter than sugar, commonly found in diet sodas, yogurt, and chewing gum.
ADI: 40 mg/kg body weight. - Saccharin
300-400 times sweeter than sugar, this is commonly used in soft drinks, bakery items, and canned foods.
ADI: 5 mg/kg body weight. - Sucralose:
600 times sweeter than sugar, prevalent in baked goods, beverages, and sugar-free products.
ADI: 15 mg/kg body weight. - Acesulfame Potassium (Ace-K):
200 times sweeter than sugar, included in baked goods, beverages, and sugar-free candies.
ADI: 15 mg/kg body weight.
The Acceptable Daily Intake (ADI) is established based on thorough toxicological studies by regulatory bodies such as the FDA and EFSA. It represents the amount of a food additive that can be consumed daily over a lifetime without significant health risks.
Tips on Avoiding Non-nutritive Sweeteners and Healthier Alternatives
Leading a healthy life with a balanced diet, minimal intake of artificial colours and sweeteners and reducing your intake of various types of sugar is possible. Here are some helpful tips to follow:
- Opt for Natural Sweeteners
Instead of NNS, consider natural sweeteners like stevia, honey, or maple syrup, which offer the sweetness with additional nutrients. - Read Labels Carefully
Be vigilant about reading ingredient lists on packaged foods and beverages to avoid unintentionally consuming NNS. - Increase Fruit Intake
Fruits are natural sources of sugar that also provide fiber, vitamins, and minerals—great for satisfying sweet cravings healthily. - Modify Your Diet Gradually
Reduce the overall sweetness in your diet gradually, allowing your palate to adjust to less sugary foods. - Choose Whole Foods
Focus on whole, unprocessed foods in your diet, which are less likely to contain added sweeteners, whether nutritive or non-nutritive.
While non-nutritive sweeteners can be a tool for managing calorie intake, their potential health risks suggest that moderation is crucial. Opting for natural sources of sweetness and reducing overall dependence on sweet flavors can contribute to long-term health benefits and a more balanced diet. If you are confused about your food choices, we recommend consulting a nutritionist for a personalized diet plan. They can guide you with the best possible diet plan depending on your current medical conditions, age, lifestyle and activity levels. Reach out to our Department of Clinical Nutrition Therapy for further assistance. Please find below our website link for further details: https://www.kokilabenhospital.com/departments/clinicaldepartments/nutritiontherapy.html
