Sugar Substitutes Might Not Actually Help You Lose Weight, World Health Organization Says
. “If non-sugar sweeteners or ‘sugar substitutes’ were the answer to weight loss, most of us would be pretty lean right now.”If you are trying to lose weight or if you’re at risk for type 2 diabetes, there are still options for satisfying your sweet tooth while curbing sugar and artificial sweeteners. According to Prest, you can “look at ways to swap out refined carbohydrates for whole grains, and swap sugar-sweetened foods like cereal and yogurt with unsweetened versions.
Beyond dietary changes, don’t forget to move your body for 30 to 60 minutes a day and get enough sleep at night, reminds Prest. “Adults should be getting 7 to 9 hours of sleep a night.”The WHO recommendation is conditional, meaning that the evidence included in the statement, which was not all of the research that has been done on sugar substitutes and weight loss, showed that there were little to no benefits in using sugar substitutes for weight loss, notes Prest.
A key takeaway from the WHO recommendation is for people to reduce added sugar intake by improving the overall quality of their diet, and not just by using sugar substitutes in place of sugar in highly processed foods, Prest continues. “If the focus is only on replacing sugar with sugar substitutes and no other changes are made, like using whole grains in place of refined grains or more vegetables on the plate, then there is not much change or improvement to the quality of the diet.
It’s also important to note that this WHO report is not a “license” to eat more sugar, says Newgent. “It’s select evidence that sugar replacers may not be as helpful as people think.”There is a lot of good quality research that shows that sugar substitutes can be helpful for some groups of people, notes Prest.
Newgent agrees, saying that you still need to be mindful of overconsuming added sugars, of course. And as far as the research goes, evidence continues pointing to enjoyment of “real” or “wholesome” food—especially plenty of plants—as the best way to be healthfully nourished and stay at a healthy weight, she adds.
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