Questions from netizens:
The WHO recently released a guideline saying that sugar substitutes not only fail to lose weight, but long-term eating may also increase the risk of obesity. Summer is coming, I still want to eat dessert and drink ice drinks without burden, I want to ask the truth, can I still eat food with added sugar substitutes?
Fan Boyi (Master of Nutrition Institute):
Non-sugar sweeteners (NSS), also known as "sugar substitutes," have long been used to help lose weight or maintain a healthy weight and are often recommended as a way for diabetics to control their blood sugar. However, the effectiveness of NSS on long-term weight control and disease prevention remains controversial. As a result, the WHO recently published the Use of non-sugar sweeteners-WHO guideline, which is based on "low-certainty evidence" and recommends that "non-sugar sweeteners should not be used to control weight or reduce the risk of noncommunicable diseases", noting that further scientific research is needed on the long-term health effects of sugar substitutes.
The World Health Organization (WHO) recommends that non-sugar sweeteners should not be used as a means of weight control or to reduce the risk of NCDs (preconditional)
First, what is non-sugar sweetener (NSS) and which products are generally included
The WHO guidelines refer to NSS as all synthetic, naturally occurring or modified non-nutritive sweeteners and are not classified as sugars. Sugar alcohols and low-calorie sugars are not included.
Common NSS includes acesulfame potassium, aspartame, cyclamate, neotame, saccharin, sucralose, stevia and stevia derivatives, as well as certain D-amino acids and plant proteins and other extracts containing sweetness.
Because it imparts sweetness without energy, NSS is often marketed as "helping to lose weight or maintain a healthy weight" as a marketing selling point, and is added to foods and beverages, and is also used as an additive in human care products (such as toothpaste, mouthwash).
Second, why can not achieve the purpose of weight loss through NSS
The first thing to point out is that weight gain or loss depends on the relationship between energy expenditure and intake. Energy expenditure is greater than energy intake, weight loss; Conversely, weight gain. Without controlling energy, it is difficult for a single food or ingredient to achieve the purpose of weight loss.
Secondly, after analyzing a large number of studies, the WHO found that the effect of NSS on glucose metabolism is limited, and there may be short-term weight loss effects, but long-term use will even increase the risk of obesity.
The guidelines point out that NSS induces sweetness by activating sweet taste receptors in the mouth, and then sends false signals to the brain, simply put, NSS deceives taste buds and also deceives the brain, making people feel sweet. At this time, if real sugar is ingested, the brain's stimulation response to sugar is not so sensitive. As a result, sweet things will become more and more unable to satisfy appetite, making people want to eat more sugar, and people will consume more energy, and the risk of obesity will increase in the long run.
NSS also does not reduce the risk of diabetes and cardiovascular disease
In addition to patients who already have diabetes, the WHO does not recommend the use of NSS for the vast majority of individuals, including pregnant women, children, the elderly, etc. A series of studies have found that NSS may have an impact on human metabolism, and long-term intake of non-sugar sweeteners may interfere with the normal regulation mechanism of blood sugar in the human body, resulting in unstable blood sugar levels, which in turn increases the risk of diabetes and cardiovascular disease.
4. Can NSS related products continue to be edible?
First of all, NSS is safe, and the WHO only reminds that it is not possible to prevent diseases simply by controlling weight through NSS, not that it is forbidden to eat. Secondly, NSS is valuable, and studies have proved that NSS has short-term weight loss effects and is an effective means of stabilizing blood sugar in diabetic patients.
Therefore, foods with NSS can be eaten with confidence, and the impact of sugar substitutes is much smaller than the harm caused by excessive intake of free sugars to the human body. WHO's reminder just wants to tell us that even sugar substitute foods cannot be eaten without restrictions, and eating too much will make you fat! At the same time, it is also confirmed once again that without superfoods, it is difficult for a single food to achieve the purpose of health, and only a balanced diet and reasonable combination can eat healthy!
Review expert: Xiang Cedar 丨 researcher of the Institute of Disease Control and Nutrition
This article was edited by zoeyyizhang
Bibliography:
Use of non-sugar sweeteners: WHO guideline ISBN 978-92-4-007361-6
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