Indulging in sweet foods and drinks can bring happiness to your heart. However, if you continue this habit regularly, it can result in weight gain. To avoid this, some people opt for artificial sweeteners, which help them enjoy sweet foods without causing an increase in blood sugar levels or weight gain. However, the question remains: Is this approach effective?

What are artificial sweeteners?

Artificial sweeteners are food additives intended to serve as sugar substitutes. They are made by chemically combining different molecules in a lab. Artificial sugars are created to mimic the flavor of sugar, but they are often a hundred times sweeter than sugar.  

Artificial sweeteners provide a sweet taste without adding significant calories to your body. They are not broken down in the gastrointestinal tract, resulting in only 3 calories per tablespoon. Therefore, using artificial sweeteners does not cause a significant increase in your caloric intake.

Some types of artificial sweeteners that are widely circulated in the market such as: 

• Saccharin
• Aspartame
• Sucralose
• Acesulfame potassium 
• Neotam
• Advantam

Artificial sweeteners have pros and cons, and various studies have been conducted to examine their efficacy and safety in aiding weight loss. While some individuals may find them helpful, experts caution against the potential long-term effects of consuming artificial sweeteners.

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The connection between artificial sweeteners and weight loss

Some artificial sweeteners consumers have reported weight loss after using artificial sweeteners. Many people think that the low-calorie content of artificial sweeteners can help them lose weight.

This connection attracted the attention of experts so many studies were conducted on the relationship between the two. Unfortunately, until now there is no clear conclusion whether artificial sweeteners can reduce weight and are safe for long-term use.

Some studies say that artificial sweeteners may aid weight loss. A meta-analysis of 20 studies published in Obesity Review in July 2020 concluded that artificial sweeteners that do not contain calories can lead to significant weight loss and body mass index.

In another meta-analysis, several cohort studies analyzed mentioned that beverages using low- and no-calorie sweeteners were associated with lower body weight. In another cohort study that was also analyzed, it was mentioned that no-calorie artificially sweetened beverages when compared to sweetened beverages, were also associated with lower body weight and decreased cases of obesity.

However, experts emphasized that the second study's conclusions had "low to very low" certainty due to limitations in consistency and precision in the research.

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However, experts emphasized that the second study's conclusions had "low to very low" certainty due to limitations in consistency and precision in the research.

Several studies also revealed the opposite result. A review published in January 2021 in Frontiers in Nutrition revealed that most clinical studies reported no significant effects of artificial sweeteners on body weight. There is also research evidence that long-term consumption of diet soda with artificial sweeteners is associated with increased body fat in adults and higher body mass index in children.

Likewise, a systematic review published in BMJ in 2019 found no evidence of any effect of artificial sweeteners on overweight or obese adults or children trying to lose weight.

According to WHO, nongula artificial sweeteners are now prohibited for weight loss. Based on research conducted in 2022, these artificial sweeteners do not provide long-term benefits for reducing body fat in adults or children. Therefore, before using artificial sweeteners, you should consult your doctor first.

Safe ways to lose weight

For those with lifestyle weight problems, adopting a better lifestyle is the best way to lose weight. You can achieve this in a variety of ways, including:

• Set realistic goals
• Reduce sugar consumption
• Increase fiber foods and drink water
• Slowly reduce food portions
• Only eat snacks when you are really hungry
• Exercise actively

Artificial sweeteners are low-calorie substitutes that mimic sugar's sweet taste. However, they are not recommended for weight loss. If you need medical advice or consultation, you can either visit a doctor or use the consultation features available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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