Shocking new guidelines warn against sugar substitutes for weight loss and disease prevention

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• Sugar substitutes, such as stevia and sucralose, are among many that WHO advises against for weight loss and weight management.

• Long-term regular use of some non-sugar substitutes can even increase the risk of developing certain chronic diseases.

• Prioritize the sugars that occur naturally in fruits and unsweetened foods and beverages.

Have you been searching for years for those alternative pink and blue sugar packets to add to your morning coffee in an effort to lose weight or cultivate healthier habits? It’s something you might want to rethink now.

Earlier last week, the World Health Organization (WHO) released a new guideline that advises against the use of non-sugar sweeteners for weight loss and weight management. The guideline also addressed avoiding the use of non-sugar sweeteners to reduce the risk of noncommunicable diseases (think of conditions caused by long-term health problems, such as cardiovascular disease, diabetes, cancers and chronic lung disease).

The guidelines aren’t directed just at adults, the WHO says the recommendation also applies to children and pregnant and breastfeeding women, but not to people with pre-existing diabetes. These recommendations are based on an extensive review that suggested the potential consequences of consuming sugar alternatives in the long term. Among these adverse effects noted in the review are an increased risk of developing cardiovascular disease, type 2 diabetes, and all-cause mortality in adults.

What are non-sugar sweeteners?

According to WHO, nonsugar sweeteners include “all synthetic and natural or modified non-nutritive sweeteners that are not classified as sugars found in foods and beverages that are manufactured or sold on their own to be added to foods and beverages by consumers.” Common non-sugar sweeteners you may be familiar with include acesulfame K, aspartame, advantame, cyclamates, neotame, saccharin, sucralose, stevia, and stevia derivatives. Many of these alternatives can be hundreds of times sweeter than real table sugar, which can significantly affect your taste buds.

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Is table sugar better than non-sugar sweeteners?

Not necessarily. A few years ago, WHO issued guidelines on limiting traditional free sugar intake in an effort to reduce the risk of unhealthy weight gain and dental problems. Since that guideline, there has been an increase in the use of non-sugar sweeteners as substitutes.

The original guidance was based on the fact that free sugars are typically found in ultra-processed foods and beverages with little nutritional value. But replacing free sugars with nonsugar sweeteners in these highly processed foods doesn’t improve the quality of your diet in any way. Instead, WHO suggests replacing with natural sweetness that comes packed with other beneficial nutrients, including fruits and minimally processed unsweetened foods and beverages that can help improve diet quality.

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“Replacing free sugars with non-sugar sweeteners does not help long-term weight control,” Francesco Branca, WHO director of nutrition and food safety, said in a public statement. “People need to consider other ways to reduce their free sugar intake, such as consuming foods with naturally occurring sugars, such as fruits or unsweetened foods and beverages.” Branca also adds that these nonsugar sweeteners are not essential to the diet and provide no nutritional value. “People should cut back on dietary sweetness altogether, starting early in life, to improve their health.”

Differences between natural and added sugars

All carbohydrates contain naturally occurring sugar, but these come packed with a host of other beneficial nutrients including fiber, vitamins, minerals, antioxidants, protein, and more. A typical serving of fruit contains about 15 grams of natural sugar. Similarly, an 8-ounce cup of milk will contain about 12 grams of sugar.

Added sugars are literally added to a food and include everything from table sugar to corn syrup. The number one source of added sugar in the United States is sugary drinks, which also do very little in the way of satiety. The American Heart Association recommends that women consume no more than 25 grams of added sugar per day and men to stay under 36 grams of added sugar per day (keep in mind that one teaspoon of sugar equals about 4 grams).

what to do now

Prioritizing a diet rich in whole, real foods is key. When buying a packaged food, always read the label, the first ingredients should be real, whole foods, not sugar or non-sugar sweeteners. Remember that manufacturers list ingredients in order of weight, if you notice that sugar is first listed, it’s the main ingredient and you might think you’re in for another treat. You don’t have to eliminate all sugary and non-sugar sweeteners from your diet, but try to regularly enjoy nature’s candied fruits to get your sweet fix the natural way.

And keep that in mind weight loss, health and body image are complex topics, so before you decide to revise your eating patterns, we encourage you to gain a broader perspective by reading our exploration of the risks of diet culture.

The bottom line: Non-sugar sweeteners like aspartame, sucralose and stevia aren’t recommended if you’re trying to lose weight, manage your weight, or reduce your risk of chronic disease. Instead, prioritize naturally occurring sugars like those in fruits and unsweetened foods and beverages. Experts say it’s best to start cutting back on dietary sweetness altogether first to improve overall health.

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