Are artificial sweeteners bad for your health?

Are Artificial Sweeteners Good for Weight Loss but Bad for Your Health?

The topic of artificially sweetened beverages (ASBs) is controversial, with claims that they cause issues like obesity, type 2 diabetes, cancer, and heart disease. Much of this fear comes from the media, which often focuses on negative stories rather than balanced or positive ones.

The Link to Atrial Fibrillation (Afib)

A recent study (PMID: 38440895) suggested that drinking 2 liters of ASBs daily might increase the risk of Afib by 20%. However, the study had several complicating factors. People who drank ASBs were more likely to:

• Be obese

• Have type 2 diabetes

• Be less physically active

All these factors independently increase the risk of Afib, making it hard to say if ASBs are the direct cause. Critics might argue that ASBs contribute to obesity and diabetes, but this is where correlation (a connection) doesn’t equal causation (one thing causing another).

In fact, reverse causality may be at play—people with obesity or diabetes might drink ASBs to help manage their weight or blood sugar. Additionally, other research (PMID: 39603533) shows that people who drink more ASBs tend to have poorer overall diets, which could be driving health issues rather than the ASBs themselves.

The Other Side: Artificial Sweeteners and Weight Loss

When studies are designed to directly test the effects of ASBs, the story changes. In randomized controlled trials (RCTs), which are considered the gold standard in research:

• People who replace sugar-sweetened beverages (SSBs) with ASBs consistently lose weight.

• They even lose more weight than those who switch from SSBs to water (PMIDs: 37794246, 24862170, 26708700).

End of The Day

Artificial sweeteners might not be the health villains they’re often made out to be. While they may be associated with certain health risks in observational studies, these risks are likely tied to other factors like diet and lifestyle. High-quality research shows ASBs can be helpful for weight loss when used to replace sugary drinks. Understanding the context of studies is key to making informed choices.