Artificial Sweeteners and Heart Health: What You Need to Know

Artificial sweeteners enhance the risk of cardiovascular events by interfering with the regulation of blood sugar, insulin levels, and gut microbes. Stevia, xylitol, and erythritol are suitable heart health substitutes. People can make better decisions for their cardiovascular health by being aware of these dangers.

Artificial Sugar

As people try to consume fewer calories and sugars, artificial sweeteners have grown in popularity in recent years. These artificial compounds are used as sweeteners to produce a sweet flavor without the calories of normal sugar. Aspartame, sucralose, saccharin, and acesulfame potassium are some typical examples. They are extensively utilized in a wide range of goods, such as sugar-free gum, diet beverages, and low-calorie snacks.


Although being widely used, questions have been raised concerning artificial sweeteners' safety, particularly in light of heart health. Artificial sweeteners may raise the risk of heart disease, stroke, and other cardiovascular events, according to some research.

This article will look at the relationship between artificial sweeteners and heart health, discuss the dangers of using them, and provides guidance on how to choose sweeteners wisely.

What Are Synthetic Sweeteners?

Artificial sweeteners are sugar substitutes that provide a sweet flavor without the calories of conventional sugar. Aspartame, sucralose, saccharin, and acesulfame potassium are some typical examples. These sweeteners are included in many different items, such as sugar-free gum, diet sodas, and low-calorie snacks.

Artificial Sweeteners and Cardiovascular Health

Artificial sweeteners and a higher risk of heart disease may be related, according to various research. According to a study that appeared in the Journal of the American College of Cardiology, drinking two or more artificially sweetened beverages daily increased the risk of heart attacks, strokes, and other cardiovascular events. Another study indicated that those who routinely ingested artificial sweeteners had greater amounts of visceral fat, a form of fat that surrounds the organs and is linked to an increased risk of heart disease. This study was published in the International Journal of Obesity.

A connection between artificial sweeteners and heart disease has also been suggested by other investigations. For example, a study indicated that drinking beverages with artificial sweeteners raised the risk of high blood pressure, which is a risk factor for heart disease. This study was published in the Canadian Medical Association Journal. Another study that was published in the Journal Circulation discovered that persons who regularly drank diet drinks had a higher risk of heart disease.


Artificial sweeteners may interfere with the body's normal ability to regulate blood sugar and insulin levels, which is one explanation for the relationship between these sweeteners and heart disease. Cardiovascular disease and metabolic problems may be facilitated by this disturbance. Furthermore, it has been demonstrated that some artificial sweeteners have a harmful impact on gut bacteria, which can also contribute to poor heart health.

Understanding the Dangers of Artificial Sweeteners

Artificial sweeteners and heart disease are linked, however, the precise mechanisms underlying this association are not entirely known. The normal ability of the body to control blood sugar and insulin levels may be disrupted by artificial sweeteners, according to some researchers, which may lead to the emergence of metabolic diseases and cardiovascular disease. Certain artificial sweeteners have also been demonstrated to have a harmful impact on gut bacteria, which can also lead to poor heart health.


Artificial sweeteners may affect the gut flora, which can have detrimental impacts on metabolic health, according to a study published in the journal Nature. According to the study, mice fed saccharin had blood glucose levels that were higher. High blood sugar levels can cause insulin resistance, which is a risk factor for type 2 diabetes and heart disease. A short-chain fatty acid called propionate, which is produced by gut bacteria and has been associated with an elevated risk of heart disease, was also found to be present in larger amounts in the blood of mice eating saccharin-fed diets.

Another study that was published in the journal PLOS ONE discovered that postmenopausal women who drank diet Coke had a higher chance of developing heart disease. Almost 60,000 women were tracked by the study for 9 years.

Addressing the Hazards Associated with Artificial Sweeteners

Despite the fact that researchers are still looking at the evidence, several studies have produced alarming findings. According to a 2017 study in the Journal of Stroke, people who regularly drank diet soda, which frequently contains artificial sweeteners, had a higher risk of stroke and dementia than people who didn't. In a similar manner, a 2019 study indicated that ingesting artificial sweeteners raised the risk of type 2 diabetes and obesity. It was published in the journal Nutrients.

Although the actual mechanisms underlying these relationships are yet unknown, some researchers believe that they may be related to the gut microbiome, which is well-recognized to be important in controlling metabolism and inflammation. Artificial sweeteners have the potential to change the composition of gut microorganisms, causing inflammation and metabolic malfunction. Artificial sweeteners may also interfere with the body's ability to control insulin and blood sugar levels, according to some research, which may lead to the emergence of metabolic diseases and cardiovascular disease.

Artificial sweeteners may contribute to weight gain and obesity, which is another concern about them. Despite being calorie-free, artificial sweeteners may increase hunger and food intake, which could result in calorie overconsumption and weight gain. For instance, a 2016 study in the journal Obesity indicated that drinking beverages with artificial sweeteners increased the risk of obesity and metabolic syndrome.

Making Wise Sweetener Decisions

There are various natural alternatives to sugar that may be a better choice for your heart health if you're seeking one. It has been demonstrated that the plant-based sweetener stevia has no harmful effects on heart health. It has a low glycemic index, which means it doesn't cause blood sugar levels to rise, and it is calorie-free. In a similar manner, sugar alcohols xylitol and erythritol have been found to have no effects on blood sugar levels and are generally regarded as safe. Chewing gum and other sugar-free products frequently contain them.
Moderation is crucial while using artificial sweeteners. If you do decide to use these sweeteners, make sure to buy products with low levels and limit your intake. As a reference, a 12-ounce can of diet Coke has about 180 milligrams of aspartame in it, although the FDA's recommended daily dosage is 50 milligrams per kilogram of body weight. In particular, if you have a history of heart disease or other cardiovascular diseases, it's crucial to be aware of the dangers and to frequently monitor your health.

In addition to keeping an eye on your intake of artificial sweeteners, it's critical to keep up a generally healthy diet. Your risk of developing heart disease and other chronic illnesses can be lowered by eating a diet high in whole foods, such as fruits, vegetables, lean meats, and healthy fats. Also, regular exercise and stress-reduction practices like yoga or meditation can assist enhance heart health and general well-being.

Final Words

Artificial sweeteners may appear like a risk-free method to sate your sweet desire, but the data points to potential risks for your heart and general health. You may protect your heart and enhance your general health by selecting natural sweeteners and reducing the number of artificial sweeteners you consume. Maintaining a healthy diet and lifestyle can also help to lower your chances of developing heart disease and other chronic illnesses.

Sources:-

  1. "Artificial Sweeteners and Other Sugar Substitutes." Mayo Clinic, Mayo Foundation for Medical Education and Research, 7 July 2021, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/artificial-sweeteners/art-20046936.

  2. Shankar, Padmini, and Sanjay Ahuja. "Risk of Metabolic Syndrome, Diabetes and Cardiovascular Disease in Association with Sweeteners: Current Understanding and Controversies." Journal of Pharmacology & Pharmacotherapeutics, vol. 4, no. 2, 2013, pp. 83-87, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772345/.

  3. Vyas, Avni, et al. "Diet Drink Consumption and the Risk of Cardiovascular Events: A Report from the Women's Health Initiative." Journal of General Internal Medicine, vol. 30, no. 4, 2015, pp. 462-468, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/.

  4. Fitch, Catherine, and Richard Keim. "Position of the Academy of Nutrition and Dietetics: Use of Nutritive and Nonnutritive Sweeteners." Journal of the Academy of Nutrition and Dietetics, vol. 112, no. 5, 2012, pp. 739-758, https://jandonline.org/article/S0002-8223(12)00210-9/fulltext.

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