WHO Advises Against Using Non-Sugar Sweeteners: New Guidelines

WHO Advises Against Using Non-Sugar Sweeteners: New Guidelines

IntroductioWHO Advises Against Using Non-Sugar Sweeteners: New Guidelinesn

• World Health Organization (WHO) advises against using non-sugar sweeteners

• Lack of long-term health benefits and potential negative impact on the body's microbiome

• Recommendation to replace sugary substances with natural, unsweetened alternatives

The Newly Released Guidelines by WHO

• WHO releases new guidelines on non-sugar sweeteners

• Recommendation against their use for weight control and risk of noncommunicable diseases

• Based on evidence that suggests no long-term benefits for reducing body fat

• Potential adverse health effects, including type 2 diabetes and cardiovascular disease

The Scope of the Recommendations

• Recommendations apply to all individuals, except those with pre-existing diabetes

• Includes synthetic, naturally occurring, and modified non-nutritive sweeteners

• Found in manufactured food, beverages, or sold as consumer additives

The Importance of a Balanced Diet

• Emphasizing a balanced diet over relying on non-calorie sweet swaps

• Focus on whole foods, lean meats, healthy fats, vegetables, and fruits

• Replacing high-calorie foods with low-calorie alternatives alone does not lead to weight loss

Common Non-Sugar Sweeteners

• Acesulfame K, Aspartame, Advantame, Cyclamates, Neotame, Saccharin, Sucralose, Stevia

• Non-sugar sweeteners should be consumed with caution due to potential health effects

Negative Health Effects of Non-Sugar Sweeteners

• Inconclusive evidence on the health effects of regular non-sugar sweetener consumption

• Some sweeteners can cause blood sugar spikes and changes in the microbiome

• Long-term use may lead to weight gain and increased appetite for sweet foods

• Negative gastrointestinal effects, such as gas, bloating, and diarrhea

Sugar Consumption Guidelines

• Guidelines exist for sugar intake but not for non-sugar sweeteners

• Men should consume no more than nine teaspoons (36 grams or 150 calories) of added sugar daily

• Women should consume no more than six teaspoons (25 grams or 100 calories) of added sugar daily

• Healthy dietary patterns limit added sugars to less than 10 percent of daily calorie intake

Reducing Sweeteners in Your Diet

• Whole fruit can be used as a natural sweetener in cooking, baking, or adding to meals

• Stevia and monk fruit can be used sparingly due to their sweetness intensity

• Minimize sugars and sweeteners in the diet by focusing on whole foods

• Choose naturally sweet foods like fruit, yogurt, milk, and sweet potatoes

• Balance meals with protein, healthy fats, and high-fiber foods

• Reduce consumption of sugar-sweetened beverages

• Cook meals at home to have better control over ingredients and portion sizes

• Read food labels to make informed choices about sugar content

• Consider low glycemic, non-artificial sweeteners like coconut sugar, date syrup, allulose, monk fruit, and raw honey in moderation

Conclusion

• WHO advises against using non-sugar sweeteners for weight control and reducing the risk of noncommunicable diseases

• Instead, individuals should focus on a balanced diet with whole foods and natural sweeteners

• Minimizing sugar and sweetener intake is key to overall health and well-being

FAQs

1. Why does WHO recommend against using non-sugar sweeteners? The recommendation is based on evidence showing no long-term benefits for reducing body fat and potential adverse health effects, such as type 2 diabetes and cardiovascular disease.

2. Can non-sugar sweeteners help with weight loss? Non-sugar sweeteners alone cannot lead to weight loss. It is important to focus on overall dietary habits and behaviors over time.

3. What are the common non-sugar sweeteners to avoid? Common non-sugar sweeteners include Acesulfame K, Aspartame, Advantame, Cyclamates, Neotame, Saccharin, Sucralose, and Stevia.

4. How much sugar is recommended daily? According to the American Heart Association, men should consume no more than nine teaspoons (36 grams or 150 calories) of added sugar per day, while women should consume no more than six teaspoons (25 grams or 100 calories) daily.

5. How can I reduce sweeteners in my diet? You can reduce sweeteners in your diet by focusing on natural, whole foods, using whole fruit as a sweetener, minimizing sugar-sweetened beverages, cooking at home, and reading food labels for sugar content. Consider using low glycemic, non-artificial sweeteners in moderation.

As the World Health Organization (WHO) releases its new guidelines on non-sugar sweeteners, it strongly advises against their use. The recommendation comes as experts highlight the lack of long-term health benefits associated with these sugar substitutes and their potential impact on the body's microbiome. Instead, WHO suggests replacing sugary substances with more naturally sweet foods like fruit, as well as opting for unsweetened foods and drinks.

The officials at WHO base their recommendations on a comprehensive review of evidence, which indicates that non-sugar sweeteners do not offer any significant long-term benefits for reducing body fat in both adults and children. Furthermore, they caution against the potential adverse health effects that may arise from prolonged use, such as an increased risk of type 2 diabetes and cardiovascular disease.

It's important to note that these guidelines apply to everyone, except those with pre-existing diabetes, and encompass all types of non-nutritive sweeteners—whether synthetic, naturally occurring, or modified. This includes sweeteners found in manufactured food and beverages, as well as those sold as separate additives for consumer use.

Dr. Laura DeCesare’s, the founder of Heartroot Health, a wellness center in Scottsdale, Arizona, agrees with the focus on reducing overall dietary sweetness from an early age. She emphasizes the importance of a balanced diet filled with a variety of whole foods, including lean meats, healthy fats, vegetables, and fruits. Instead of seeking out so-called "better" sweet swaps, the emphasis should be on overall dietary choices rather than simply swapping sugar for non-caloric alternatives, according to Dr. DeCesare’s

Caroline Thomason, a registered dietitian based in Virginia, reinforces the fact that weight loss cannot be achieved solely by substituting high-calorie foods with low-calorie alternatives. She highlights the cumulative effect of long-term habits and behaviors on overall health. It's crucial to adopt a holistic approach to nutrition and lifestyle.

Non-sugar sweeteners encompass a range of commonly used substances such as Acesulfame K, Aspartame, Advantame, Cyclamates, Neotame, Saccharin, Sucralose, and Stevia. However, it's important to note that the health effects of regularly consuming these sweeteners remain inconclusive. Kate Cohen, a registered dietitian at the Ellison Clinic at Saint John's, explains that while most non-sugar sweeteners are classified as "generally regarded as safe," this does not mean they are without negative health effects. Recent research has shown that sweeteners like saccharin and sucralose can cause blood sugar levels to rise similar to regular sugar and also lead to changes in the body's microbiome.

One of the concerns related to long-term non-sugar sweetener use is the potential for weight gain. Many individuals mistakenly believe that substituting sugar with non-caloric sweeteners eliminates the need for portion control and moderation. However, calories still matter, and these sweeteners can actually increase the appetite for more sweet foods, creating a recurring cycle of cravings.

Additionally, non-sugar sweeteners can have negative gastrointestinal effects, particularly sugar alcohols like erythritol, xylitol, and sorbitol. While these sweeteners may pass through the body unabsorbed, they can cause discomfort for individuals with sensitive gastrointestinal systems, leading to symptoms such as gas, bloating, and diarrhea.

When it comes to sugar consumption, there are established guidelines to follow. The American Heart Association recommends that men should consume no more than nine teaspoons (36 grams or 150 calories) of added sugar per day, while women should limit their intake to six teaspoons (25 grams or 100 calories) daily.