Alternative Sweeteners in Drinks Can Reduce Weight, Diabetes Risk: Study

Replacing sugar-sweetened beverages with low- or no-calorie sweetened beverages is associated with small decreases in weight and risks for diabetes, according to a new study published in JAMA Network Open.

Alternative sweeteners in drinks traditionally full of sugar — such as soda, energy drinks, tea, coffee, juice, and sports drinks — could reduce risk factors, such as high body mass index, body fat percentage, and blood lipids.

“Universally, everyone is recommending a reduction of sugar. Now the next question is: What’s the best way to replace it?” John Sievenpiper, MD, the senior study author and a nutritional sciences professor at the University of Toronto, told CNN.

The ideal way to replace sugary beverages is to drink water as often as possible, he said, but alternative sweeteners such as aspartame, saccharin, and sucralose can help.

“Some beverages will give you that intended benefit and in a way that’s similar to what you would expect from water,” he said.

Sievenpiper and colleagues looked at data from 17 clinical trials that compared sugar-sweetened beverages, low- and no-calorie sweetened beverages, and water. Among the 1,700 adults included, about 77% were women with overweight or obesity who were at risk for or had diabetes.Slideshow

‘Healthy’ Snacks That Aren’t

1/13Trail MixNuts and fruits seem like the perfect combination for your health. But dried fruit can be high in sugar. So can add-ins like yogurt-covered raisins and dark chocolate. Check the label and compare brands — or make your own. Low-sugar cereals and air-popped popcorn are good alternatives.

2/13Granola BarsThese may have ingredients that are good for you, but they also can hide a lot of sugar. Be sure to read labels carefully and choose ones that are low in that sweet stuff. Not able to find one you like? You could always go with an apple or banana instead.

3/13Flavored YogurtSome fruit-infused varieties have as much as 32 grams of sugar in one 6-ounce container. That’s about 8 teaspoons. Beware of sugar-free yogurt, too.  It has aspartame, which can cause digestive problems for some people. A serving of plain yogurt with fresh fruit or jam is a good alternative.

4/13PretzelsThese salty snacks aren’t too bad for you. But they’re simple carbs, so they won’t fill you up for long. If pretzels are your snack of choice, have them with some sort of protein, like cheese.

5/13Baked Veggie Chips or Veggie StrawsThese may sound like good options, but they don’t give you any of the health benefits of vegetables. Like pretzels, they’re simple carbs, and their calories can add up. They also won’t make you feel full for long unless you pair them with some type of protein.

6/13100-Calorie Snack PacksThe health benefits of these depend on the snack itself. For example, ones with nuts have nutritional value and may give you a quick pick-me-up, but 100 calories of cookies or chips still aren’t good for you. And the 100-calorie label doesn’t mean a lot if you have more than one pack at a time.

7/13Honey-Roasted NutsNuts are packed with protein and “good” fats, but the honey-roasted kind are also loaded with salt and sugar, thanks to their salty-sweet coating. Instead, spice up plain nuts by toasting them and adding spices like cayenne or paprika. Need a sweet fix? Add some cinnamon or vanilla extract, instead.

8/13Rice CakesYou probably aren’t eating these for their taste, but you’re not getting any health benefits from them, either. They’re simply empty calories. To add some protein — and flavor — spread a little peanut butter on top.

9/13Canned FruitIt has a long shelf-life and it’s inexpensive, but if yours is packed in syrup, it’s also packed in sugar. Look for fruit that’s sealed in water or its own juice. And watch for cans that bulge or are damaged. That can let more air in the can, which could allow bacteria to grow.

10/13Flavored Instant OatmealOn its own, instant oatmeal is a good source of iron and fiber. But you cut into those benefits when you add high-sugar flavors like maple syrup or brown sugar. You’re better off making plain oatmeal and topping it with fresh fruit or nuts.

11/13Beef JerkyThis isn’t a bad choice if you go with types made from poultry, salmon, or lean meat. It also helps to not have it too often. But be aware that any kind of jerky is high in sodium. Check the label for a preservative called sodium nitrate. It can cause issues with the way your body uses sugar and damage your blood vessels. That could lead to diabetes or heart disease.

12/13Store-Bought SmoothiesSugar from the fruit in these giant chilled drinks can add up. The blender can strip away some of the nutrients, too. To get the biggest benefit, keep yours between 4 and 6 ounces (that’s the recommended serving size for a smoothie or juice). The healthiest kind is one you make yourself. That way, you control the size and what goes in it.

13/13Microwave PopcornIf you hold off on the unhealthy toppings, popcorn can be a good high-fiber snack. But many microwaveable versions have loads of salt and artificial flavors. Studies also suggest that the chemicals in the lining of the bag may affect your hormones, cholesterol levels, and immune system. Research continues on that. Air-popping the kernels and adding your own seasonings is a much healthier way to go.  

Reviewed by Mahammad Juber on 3/2/2022

Overall, using sweeteners besides sugar in drinks was associated with lower body weight, body mass index, body fat percentage, and blood lipids.

Importantly, the research team noted the timeframe of the trials, as well as the funding sources. The studies spanned from 3 to 52 weeks, with 12 weeks as an average. Eight trials were funded by government or nonprofit health agencies, four were funded by industry sources, and five were funded by both agency and industry.

The study adds evidence “that in the moderate term, [low- and no-calorie sweetened beverages] are a viable alternative to water for those with overweight or obesity,” but more evidence is needed to know the long-term effects, Julie Grim, director of nutrition for the American Diabetes Association, told CNN.

On average, Americans eat about 60 pounds of sugar each year, and almost half of that comes from drinks, according to the latest data from the American Heart Association. The numbers are typically even higher for children, adding up to more than 65 pounds of added sugar per year.

The association recommends no more than 9 teaspoons — about 36 grams or 150 calories — of added sugar per day for men and no more than 6 teaspoons — about 25 grams or 100 calories — of added sugar per day for women.

Researchers often debate the benefits of alternative sweeteners. Previous studies have found that diet soda may be as harmful for the heart as regular soda, CNN reported, while others have found that drinking two or more artificially sweetened drinks per day is still linked with health issues such as heart attacks and strokes.

But alternative sweeteners could help people slowly cut back on sugary beverages and move toward water.

“You know that you’ve got a choice, and I think that’s important for a lot of people that they have that,” Sievenpiper told CNN.