Artificial Sweeteners Increase Glucose Intolerance

Out to lunch this weekend? Choosing a beverage with that meal, you may want to think twice before you reach for that diet soda. Let me tell you why.

​​You may be surprised to learn that the bacteria in your gut are the prime consumers of artificial sweeteners. The advent of artificial sweeteners sought to solve the 

 problem of satisfying an individual’s sweet tooth without providing the energy (calories) of table sugar. While these chemical compounds do have the needed elements to provide calories, the human digestive process alone does not have the needed enzymes to digest these foods. However, our friendly gut bacteria do! While you may not harness the calories these gut bacteria are working hard to obtain, you are supporting certain populations of gut bacteria that are specialized at creating other compounds your body is able to absorb that in turn effect your metabolic processes.

These metabolic effects are NOT beneficial ones. In a recent article published in Nature titled “Artificial sweeteners induce glucose intolerance by altering the gut microbiota” experiments show in both mice and humans how the consumption of artificial sweeteners aspartame (equal), sucralose (Splenda), saccharin (sweet and low) increase glucose intolerance in as little as 7 to 10 days. They also completely change the amount and type of certain bacterial populations in your gut.

Glucose intolerance is a metabolic syndrome that can lead to diabetes or other chronic health conditions including OBESITY. More studies need to be done over longer periods of time to see long term effects of artificial sweetener consumption. We do know now that artificial sweetener increases glucose intolerance (not a good thing). We also know that glucose intolerance supports weight gain, which supports an interesting paradox whereby these artificial sweeteners are created to avoid.

Consider how many individuals consume these sweeteners every day in large portions. A study with this short of an experimental period evidenced glucose intolerance, how much more the change in metabolism and gut bacterial population after years of consuming a diet soda daily(or two or three).

Here is a list of other foods that artificial sweeteners sneak up in: yogurts, sodas, diet foods, breads (even whole grain breads, read the ingredients), ice creams, popcorns, diet juices.
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We do not yet know the exact health effects of large amounts of artificial sweetener over longer periods of time, but from this Dietitian, I would rather you drink 6 ounces of regular soda and get the calories from sugar, than 6 ounces (or 24 ounces) of diet soda. However, if you could be happy with ice water with some lemon or lime juice squeezed in, EVEN BETTER. 

STUDY REFERENCED: Suez, Jotham, et al. "Artificial sweeteners induce glucose intolerance by altering the gut microbiota." Nature 514.7521 (2014): 181-186.