The World Health Organisation’s (WHO) latest guidelines warn against using non-sugar sweeteners (NSS) to lose weight or reduce the risk of non-communicable diseases. It adds that long-term use is linked to diseases like type 2 diabetes and cardiovascular diseases, among others, in adults. Common non-sugar sweeteners include acesulfame K, aspartame, advantame, cyclamates, neotame, saccharin, sucralose, stevia and stevia derivatives.
Artificial sweetener refers to a substance that is made chemically to mimic sugar. They have zero calories and sometimes are even sweeter than table sugar. Aspartame, saccharin and sucralose are some examples of artificial sweeteners. Honey, agave nectar, and maple syrup are some examples of natural sugar, but many of them undergo processing. As for stevia, while it is made with the extracts of leaves of the stevia plant, it is highly processed, and people may not reap its full benefits.
Here are three important points to understand from WHO guidelines regarding the use of non-sugar sweeteners:
1. NSS do not really help with weight loss
The guidelines said that while people feel having non-sugar sweeteners can help with weight loss, it's not the case, and they should be consuming naturally occurring sugar in fruits. "Replacing free sugars with NSS does not help with weight control in the long term. People need to consider other ways to reduce free sugars intake, such as consuming food with naturally occurring sugars, like fruit, or unsweetened food and beverages,” says Francesco Branca, WHO Director for Nutrition and Food Safety.
2. Do not have any nutritional value
The guidelines added that NSS are not essential dietary factors and have no nutritional value. "People should reduce the sweetness of the diet altogether, starting early in life, to improve their health," said Branca.
3. Not helpful for people with diabetes
The recommendation applies to all people except individuals with pre-existing diabetes. It includes all synthetic and naturally occurring or modified non-nutritive sweeteners that are not classified as sugars found in manufactured foods and beverages or sold on their own to be added to foods and beverages by consumers.