Artificial Sweeteners Not a Panacea, Doctor Reveals Pros, Cons, and Healthy Consumption Principles

Artificial sweeteners are not a definitive solution for weight loss or blood sugar management, according to Dr. Dai Hsiao-fu, president of Wenshin Clinic in Taoyuan. While switching from sugary beverages to sugar-free or artificially sweetened options can be a helpful initial step for those accustomed to high sugar intake, it should not be considered a long-term health strategy.

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If people who originally had the habit of drinking sugary drinks use sugar-free or artificially sweetened drinks as a transitional method, it is indeed helpful, but in the long run, the most important thing is to gradually reduce the dependence on sweet taste.

Dr. Dai explained that the primary goal should be to reduce the body's overall dependence on sweet tastes. Even when consuming sugar-free beverages, a persistent craving for intense sweetness can make plain water, unsweetened tea, and natural foods seem unappealing, hindering the development of healthy eating habits.

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There is no one type that can be directly called the healthiest.

Regarding the healthiness of different sweeteners, Dr. Dai stated that there is no single "healthiest" option. Sweeteners like stevia, monk fruit, sucralose, aspartame, and sugar alcohols each have unique properties. Practical choices involve checking labels, considering portion sizes, and observing individual bodily reactions. Those prone to bloating or diarrhea should be particularly cautious with sugar alcohols like sorbitol, xylitol, and erythritol, as some, like maltitol, can still affect blood sugar levels.

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If people eat and are prone to bloating and diarrhea, they should pay special attention to sugar alcohols, such as sorbitol, xylitol, and erythritol.

Concerns about artificial sweeteners causing cancer, such as aspartame being classified as "possibly carcinogenic," should be viewed with perspective. Regulatory bodies maintain current safe intake standards, suggesting that moderate consumption is not a cause for excessive fear. However, this does not justify daily high intake. Dr. Dai concluded that artificial sweeteners are not inherently frightening nor a shortcut to health. They can serve as a transitional tool, but the ultimate aim is to gradually decrease sweetness preference, allowing taste buds to return to a more natural, less intense state.

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There is no need to panic excessively. Take aspartame as an example. Although it was listed as 'possibly carcinogenic' in 2023, relevant agencies still maintain the current safe intake standards.