Replacing sugar with artificial sweetener may help your gut microbiome

Switching from sugar to low-calorie sweeteners appears to enhance beneficial gut bacteria and aid in weight maintenance. These conclusions stem from one of the most extensive investigations of sweeteners to date, suggesting that they might not be as detrimental as previously claimed.

In recent years, numerous studies have sparked apprehension regarding the health implications of certain low-calorie sweeteners. Despite being a favored choice for those aiming to control their weight, research has indicated potential issues, including increasing hunger, elevating blood sugar levels, and heightening the risk of heart attacks and strokes. In 2023, the World Health Organization recommended against using low-calorie sweeteners for weight management.

However, research into the prolonged effects of sweeteners has been inadequate, particularly when considering their role in a balanced diet. To address this gap, Ellen Blaak from Maastricht University in the Netherlands monitored individuals who opted for sweeteners as a substitute for sugar. Together with her team, they enlisted 341 overweight or obese adults across Europe, subjecting them to a low-calorie diet for two months, concluding with an average weight reduction of 10 kilograms.

Subsequently, participants adhered to a nutritious diet comprising less than 10 percent of their caloric intake from sugar. During this maintenance phase, 171 participants were instructed to abstain from sweeteners entirely, while the remainder was encouraged to substitute sugary foods and drinks with those containing low-calorie sweeteners. Participants utilized at least 16 different varieties of sweeteners, allowing for individual preference in combinations.

After 10 months, individuals in the low-calorie sweetener group successfully maintained an average weight loss of 1.6 kilograms more than those in the sugar group. Moreover, they exhibited a greater presence of beneficial gut bacteria known to produce short-chain fatty acids, which are linked to improved blood sugar regulation, heart health, and support in both weight loss and maintenance.

“This indicates that substituting sugars with non-caloric sweeteners in one’s diet may facilitate weight maintenance,” states Blaak. She notes that the study’s extended duration and its focus on sweeteners in conjunction with a wholesome diet may account for differing results compared to previous research. Furthermore, earlier studies have often concentrated on just a few specific low-calorie sweeteners instead of examining multiple types together.

Regarding variations in gut bacteria, our comprehension of the microbiome remains in its early stages, according to Eran Elinav at the Weizmann Institute of Science in Israel. This makes it challenging to determine the health implications of alterations observed in the sweetener group, as the relationship between these changes, weight loss, and low-calorie sweeteners is still unclear.