The WHO advises against the use of sugar substitutes for weight loss: we explain why

Sucralose, aspartame, stevioside – all these nutritional supplements, which for more than a year have been considered the alpha and omega of successful weight loss, WHO experts have advised against using them for control weight. Let’s find out why!

Obesity has been a serious problem for the whole world for a few decades. Scientists and doctors are constantly looking for new solutions to help people maintain a healthy weight, and artificial sweeteners initially showed great promise to researchers.

“Non-caloric (NNC) sweeteners have often been used for weight loss. The logic is simple and obvious – they allow you to get the sweetness without the inherent bulk of conventional sugars,” says Christine Dreyer, MD, MD.

Most short-term scientific studies (less than a year) have shown that the NNS does a great job. For example, a meta-analysis of 20 studies in 2020 found that the use of sweeteners leads to significant weight loss.

Alas, the picture hasn’t looked so rosy in recent years. “The evidence supporting the benefits of NNS for weight loss becomes less compelling as we extend the time frame,” says Dryer.

In particular, a WHO systematic review of 283 studies found that artificial sweeteners often help people lose weight in the short term, but 10 years of follow-up show that NNS is associated with increased body fat.

“Weight loss is a multi-faceted process involving hormonal responses, metabolic adaptations, and other physiological and psychological factors. Adding NNS does not appear to significantly impact any of these aspects. New data from WHO suggest NNS is not a silver bullet for overweight,” says Dreyer.

After all, even the WHO agrees that they work for the short term! It is not known what awaits the emir and the donkey in 10 years, and the holidays are fast approaching, so why not take part in a kind of weight loss marathon, where it is advisable to replace sugar with a stevozoid?

Here’s the thing: The WHO study cites numerous studies linking NNS to heart attacks, strokes, kidney disease, type 2 diabetes, and other adverse health effects. In this case, these are sweeteners that are now officially considered safe in many countries: acesulfame, aspartame, advantame, cyclamate, neotame, saccharin, sucralose, stevia and its derivatives.

However, many nutrition experts believe that the NNS should not be demonized: the studies just show a link, not a cause and effect, and those are two big differences. “The fact that people use sweeteners suggests that they are already living lifestyles that increase their risk of obesity and related diseases,” says Erin Polinsky-Wade, MD.

Erin continues to view sugar restriction as an effective dietary strategy for achieving your desired weight. However, according to Palinsky-Wade, there are other ways to stick with it. “One of my favorite ways to sweeten foods is to add pureed fruit instead of sugar to baked goods. Puree apples, bananas or prunes and use them in the same amount than sugar during cooking. This will ensure the same sweetness and also increase the amount of fiber consumed,” she says.

Erin also advises against demonizing sugar or NNS — they’re not inherently bad, and it all depends on the context. Yes, switching from regular soda to diet soda will help avoid blood sugar spikes, but at the same time, choosing a regular cookie instead of NNS diet soda can provide more satisfaction and thus protect against overeating.

According to Palinsky-Wade, you should not avoid any food – for health and weight loss, it is above all important to eat a balanced diet and not completely cut anything from your diet.

Read also: 20 ingredients behind whose names hide sugar in products: beware!