Diabetes Self-Management Blog

Last week I wrote about Truvia and PureVia, two new stevia-based sweeteners. Because they really are so new to the market, we don’t know a lot about them. They likely are safe. Then again, it’s hard to say what researchers will find years down the road. Whether you use nonnutritive sweeteners or not and which ones you use is really a matter of individual preference.

As far as nonnutritive sweeteners and weight are concerned, there are two cases against these products and one case in their favor. Most of us understand the basic premise behind weight loss: consume fewer calories than you expend to lose weight. It stands to reason, then, that eating or drinking foods and beverages that have few calories or even no calories can help in the quest to lose weight.

For the sake of comparison, a cup of black tea sweetened with a nonnutritive sweetener has 0 calories, while a cup of the same beverage sweetened with a teaspoon of sugar contains 16 calories. To take another example, a 12-ounce can of regular cola and has roughly 140 calories and 40 grams of carbohydrate, while the same size can of diet cola will come up empty in terms of calories and carbohydrate. Again, you don’t have to be a math whiz to figure out that the diet cola is probably a better choice for weight management (putting aside any feelings you may have about nonnutritive sweeteners, that is). But let’s have a look at what the science has to say…

Case 1
Nonnutritive sweeteners can be a little deceiving. They may act like tricksters, fooling the body into thinking that it’s been deprived. Scientists at Purdue University tested this out: They fed one group of rats a yogurt sweetened with glucose. They fed another group of rats yogurt sweetened with saccharin. Guess what happened? The saccharin-yogurt-fed rats ate more, gained weight, and put on more fat than the rats that had eaten regular yogurt. And when the rats were fed Ensure, a liquid nutrition supplement, as a premeal snack, the saccharin-fed rats wanted more. Additionally, when mealtime came, these rats chowed down on more rat food.

Why did this happen? The scientists believe that nonnutritive sweeteners may somehow interfere with the body’s ability to “self-regulate,” meaning that artificially sweetened products affect the body’s ability to use sweetness as an indicator of how many calories a food or beverage contains, potentially leading to overeating of sugar-sweetened items. The Purdue researchers believe that nonnutritive sweeteners fool the taste buds: the taste buds sense sweetness and signal the brain to gear up for a sugar load. But those calories from sugar never come. As a result, things go a little haywire in terms of appetite regulation, leading the body to seek calories elsewhere. The end result is that you end up looking for something else to eat or drink later on. (Maybe that explains the people who order a Big Mac, large fries, and a Diet Coke?).

Even though only saccharin was studied in these experiments, the researchers believe the same “trickery” would occur with aspartame, acesulfame-K, and sucralose. We don’t know yet what would happen with stevia-based sweeteners, though.

Case 2
There may be another reason why nonnutritive sweeteners haven’t scored so well in the weight-loss department. A professor of veterinary science at the University of Liverpool discovered a “sweet taste receptor” in intestinal cells that allows humans and animals to detect glucose in the gut. Nonnutritive sweeteners activate these receptors, just as glucose does, causing the intestines to absorb more glucose from food, and possibly hindering weight-loss efforts. (If this proves to be the case, it could lead to the development of drugs that block these glucose sensors in the gut, helping people to process less glucose — and fewer calories — from their food.)

Case 3
Wait, not so fast — don’t toss out your sweetener packets just yet. Researchers in the US and New Zealand studied people who had lost weight and maintained a weight loss of at least 10% for 11.5 years. These people had to work harder at keeping their weight off compared to people who never had to lose weight. How did they do it? They consumed fewer calories from fat, ate more reduced-fat and reduced-sugar foods, drank more water, and had more artificially sweetened soft drinks and fewer sugar-sweetened soft drinks. The authors of the study, which was published in 2009 in the International Journal of Obesity, concluded that among the dietary strategies needed to maintain weight loss, the use of both artificial sweeteners and fat-modified foods should be examined further for both preventing and treating weight gain.

What’s your conclusion? Is the jury still out on nonnutritive sweeteners and weight management?

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Nonnutritive Sweeteners: Help or Hindrance? (Part 1)
Nonnutritive Sweeteners: Help or Hindrance? (Part 2)
Nonnutritive Sweeteners: Help or Hindrance? (Part 3)
Nonnutritive Sweeteners: Help or Hindrance? (Part 4)
Nonnutritive Sweeteners: Help or Hindrance? (Part 5)
Nonnutritive Sweeteners: Help or Hindrance? (Part 6)


Comments
  1. I HAVE BEEN USING “PURE STEVIA EXTRACT PLUS LUO HAN. MADE BY KAL” IT SAYS ON THE PACKET”:ONE DAILY! IT IS REALLY STRONG AND ONE CAN USE FAR LESS THEN THE OTHER PACKETS OF STEVIA OR LIQUID STEVIA. CAN YOU HELP ME WITH THIS. I HAVE BEEN HUNTING AND HUNTING ON THE WEB TO FIND THE ANSWER TO THIS QUESTION. THANKS. BETTY

    Posted by Betty Qualls |
  2. I’m not sure what to think! I do use Truvia in my coffee in the morning but I do not drink or even like diet sodas??

    I love coca-cola and always have since I was a young kid. I try to limit my consumption to one coke a day because I would rather have one than none at all. I feel like I eat very little food but can’t seem to lose any weight.

    I wonder if because I am a breast cancer survivor and cannot take any hormones if this hasanything to do with the fat in the middle. There are so many conflicting studies that I don’t know what to believe or do or not do!

    Posted by Susan Burns |
  3. Hi Betty,

    Luo han is a sweetener made from a Chinese fruit. It’s about 250 times as sweet as sugar. In the product that you purchased, it’s been combined with stevia extract (likely similar to what’s in Truvia or PureVia). There isn’t any data about the safety of luo han, but if you’re using this sweetener in reasonable amounts, it’s probably safe.

    Posted by acampbell |
  4. Hi Susan,

    Losing weight after having had breast cancer can be challenging. It can also be harder to lose weight as we get older. My advice is to either seek help and support from a dietitian who specializes in weight management (your doctor should be able to refer you to someone), or consider joining a commercial program (Weight Watchers, NutriSystem, etc.). Don’t forget, too, that physical activity needs to be a regular part of your routine, including both aerobic and strengthening exercises. Is a there an activity program nearby that you could join?

    Posted by acampbell |
  5. Dear Sir

    Were I can find LUO HAN SWEETNER

    Thanks

    Posted by zainul shaw |
  6. Hi zainul,

    If you do a Google search on the Internet, you will find several Web sites that sell this sweetener. Also, if you have a natural foods store near you, they may sell it, as well.

    Posted by acampbell |
  7. I don’t allow sweeteners on my program but if taken it just very little. I see no problem at all!

    Great Piece!

    Posted by Mari Ann Lisenbe |

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