One topic which seems to be talked about a lot without much
definitive data is the effect of artificial sweeteners.
There are six low-calorie, artificial sweeteners approved by
the FDA – saccharin (Sweet’N Low), aspartame (Nutrasweet), Ace-K, sucralose
(Splenda), neotame, and advantame. These compounds work by stimulating human
sweet-taste receptors while providing minimal to no calories. They are excreted
unchanged from the body so have been considered to have no direct physiologic
effect.However, there have been concerns about indirect effects such as alteration of the gut microbiome (the bacteria living in the intestinal tract) and the dissociation of sweetness from calories. It is hypothesized that these alterations could result in changes in the way our bodies process nutrients and govern our sense of hunger and satiety.
There are studies which have shown weight controls benefits when drinking beverages with artificial sweeteners instead of sugar. Other studies suggest that artificial sweeteners may actually increase the risk of weight gain and type 2 diabetes. Results differ depending on the study group and it is difficult to tell how the results in one study group apply or do not apply to groups with other characteristics.
So it is difficult to draw any definite conclusions. But there are two things I know for sure on this topic. Drinking sweet drinks such as soda, sweet tea, and sports drinks add a lot of unnecessary calories. A 16 ounce soda has around 250 calories in it. To burn that many calories, one would need to walk or run approximately two miles. It is much easier to skip the soda than to add two extra miles to your daily workout. The second thing I know for sure is that water has no calories and is great at quenching thirst.
So next time, reach for the water instead (assuming your water source is clean and free of harmful substances which is another topic for another day).
