A comprehensive study from the University of Leeds has found that replacing sugar with sweeteners such as Stevia Rebaudioside M (StRebM) and Neotame does not increase hunger. Additionally, these sweeteners help lower blood sugar levels, making them beneficial for people at risk of type 2 diabetes. This research, part of a European consortium, suggests that sweeteners can effectively reduce sugar intake without negatively impacting appetite or health, providing a valuable tool for diet management and public health.
Study Design and Methodology
The study included 53 adults aged 18-60 who were either overweight or obese. Participants consumed biscuits with fruit filling, sweetened with either sugar, StRebM, or Neotame, over three two-week periods. Each period was followed by a washout phase of 14-21 days. This rigorous design ensured accurate and reliable results.
Participants fasted overnight before attending the lab for baseline measurements of glucose, insulin, and hormones related to appetite. They rated their appetite and food preferences before and after eating the biscuits. This detailed methodology provided comprehensive data on the effects of sweeteners versus sugar.
They included a thorough analysis of various health markers. For instance, participants had their blood sugar levels measured before and after consuming the sweetened biscuits. Those who consumed biscuits with StRebM and Neotame showed significantly lower blood sugar levels compared to those who consumed sugar-sweetened biscuits. This indicates that sweeteners can help maintain better blood sugar control, which is crucial for preventing diabetes complications.
Furthermore, the study measured insulin levels, which play a vital role in regulating blood sugar. Insulin levels were also significantly lower in participants who consumed sweeteners compared to those who consumed sugar. Lower insulin levels can help prevent insulin resistance, a condition that often leads to type 2 diabetes.
Key Findings
No Increase in Hunger: Participants who ate foods containing sweeteners did not report an increase in hunger compared to those who consumed sugar. Appetite sensations and hormone responses were similar across all groups.
Lower Blood Sugar and Insulin Levels: Both StRebM and Neotame significantly reduced post-meal blood sugar and insulin levels. This is particularly beneficial for people at risk of type 2 diabetes.
Hormonal Responses: There were no significant differences between the sweeteners and sugar in terms of responses related to hunger and fullness hormones. This indicates that sweeteners do not negatively affect the body’s hormonal regulation of appetite.
Health Benefits
Catherine Gibbons, an associate professor at the University of Leeds, emphasized the importance of reducing sugar consumption to combat obesity-related diseases. She noted that removing sugar from foods without substitutes can make it harder to stick to a low-sugar diet due to cravings. Sweeteners offer a viable alternative that maintains the taste without the negative health impacts.
Similarly, another key scientist Graham Finlayson, a chair in psychobiology at the University of Leeds, also added that “sweeteners have received negative attention due to reports linking them with various health risks.”
Public Health Impact
This research supports public health efforts to reduce sugar consumption and improve the nutritional quality of commercial foods and drinks. Sweeteners can help individuals lower their sugar intake without sacrificing taste or increasing appetite, leading to better health outcomes and aiding in the fight against obesity and related conditions.
Addressing Controversies
The use of sweeteners has been controversial due to mixed reports about their effects on appetite and health. This study, funded by Horizon Europe and part of the SWEET consortium, provides strong evidence countering these concerns. The rigorous design and detailed analysis ensure reliable and applicable results for everyday dietary practices.
Impact on Appetite Hormones
The researchers also looked at hormones related to hunger and fullness, such as ghrelin and glucagon-like peptide 1 (GLP-1). Ghrelin, often referred to as the “hunger hormone,” was measured to see if sweeteners had any effect on increasing hunger. The results showed no significant differences in ghrelin levels between those who consumed sweeteners and those who consumed sugar, suggesting that sweeteners do not make people hungrier.
GLP-1, a hormone that helps regulate appetite and promotes feelings of fullness, was also measured. The study found no significant differences in GLP-1 levels between the sweetener and sugar groups. This further supports the idea that sweeteners do not negatively affect the body’s natural hunger and fullness signals.
Practical Applications
These findings have practical implications for individuals looking to reduce their sugar intake without feeling hungrier. Sweeteners can be used in various foods and beverages to maintain sweetness while lowering overall sugar consumption. This can help people stick to healthier eating habits without feeling deprived.
Health Implications for Overweight and Obese Individuals
The study’s focus on adults with overweight or obesity is particularly important. Obesity is a major risk factor for developing type 2 diabetes and other metabolic diseases. By showing that sweeteners can help manage blood sugar and insulin levels without increasing hunger, the study provides valuable insights for developing effective dietary strategies for weight management.
Conclusion
The researchers confirms that sweeteners do not increase hunger and offer significant health benefits, particularly for those at risk of type 2 diabetes. By lowering blood sugar and insulin levels, sweeteners can play a crucial role in diet management and public health initiatives aimed at reducing obesity-related conditions. These findings provide a strong foundation for the continued use and acceptance of sweeteners as a healthier alternative to sugar in foods and drinks.
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