You may have heard stories in the news lately and wondered: What is the truth about low-calorie sweeteners? Do they help or hurt weight management efforts? While controversy over this issue in the media has created some confusion, the overwhelming majority of the research shows that low-calorie sweeteners can and do aid in weight loss/maintenance.
Low-calorie sweeteners can play a role in reducing body weight and body mass index (BMI) because they contain very few or no calories, helping to reduce total calorie intake. While a few studies have claimed low-calorie sweeteners cause weight gain, they have not changed general scientific consensus that low-calorie sweeteners aid in weight management.
A recent study from Purdue University found that consumption of saccharin led to increased appetite and weight gain in rats. (Swithers and Davidson, 2008) However, issues with the study’s size and design prevented the results from being applied to humans. According to Keith-Thomas Ayoob, EdD, RD, FADA of Albert Einstein College of Medicine, “This study has its share of weaknesses, such as studying a very small number of rats — as few as eight in some of the groups…What’s more, these results contrast with other studies showing that rats do compensate for calories pretty well when there is no perceptible taste difference.” (ABCNews.com, February 2008) In addition, other rat studies have shown no increase in body weight from low-calorie sweetener consumption.
Studies in humans have also demonstrated low-calorie sweeteners’ effectiveness for weight management. A recent review of low-calorie sweetener research concluded that when sugar-sweetened products were substituted with aspartame-sweetened products, a 0.2 kg (or 0.4 lb) per week weight loss occurred in the participants (de la Hunty, et al, 2006). Other expert reviews have reached similar conclusions.
A look at the science clearly shows that low-calorie sweeteners can be effective for weight management. While eating healthfully and exercising are the best things you can do to manage weight, low-calorie sweeteners can also help play a role.
