WHO: You should avoid artificial sweeteners if you want to lose weight

[Simon]

If you are trying to cut down on sugar, you might be tempted to use artificial sweeteners instead. But according to a new guideline from the World Health Organization (WHO), this is not a good idea.

WHO says that artificial sweeteners do not provide any long-term benefits for reducing body fat in adults or children. They also warn that there may be “potential side effects” from long-term use of sugar substitutes, such as an increased risk of type 2 diabetes and cardiovascular diseases.

WHO based its guideline on several studies that examined the effects of artificial sweeteners on weight loss and health outcomes. They found that there was no clear evidence that artificial sweeteners helped people lose weight or prevent obesity. On the contrary, some studies suggested that artificial sweeteners might increase appetite, alter the gut microbiome, and affect glucose metabolism.

So what should you do if you want to lose weight and improve your health? WHO recommends that you limit your intake of free sugars, which are added to foods and drinks or naturally present in honey, syrups and fruit juices. Free sugars should not exceed 10% of your total energy intake, and ideally less than 5%. You should also eat more fruits, vegetables, whole grains, nuts and seeds, and avoid processed foods and beverages that are high in sugar, fat and salt. And of course, don’t forget to exercise regularly and drink plenty of water. These are the best ways to achieve a healthy weight and prevent chronic diseases, without relying on artificial sweeteners.