If you believe that switching to artificial sweeteners would help you lose weight, you should put down that diet beverage for a bit.

According to a new meta-analysis published in the Canadian Medical Association Journal, artificial sweeteners may raise the risk of obesity, long-term weight gain, diabetes, high blood pressure, and heart disease. Stevia, sucralose, and aspartame are examples of artificial sweeteners.

Researchers from the University of Manitoba examined 37 research involving 400,000 participants over a 10-year period.

The seven experiments, according to the researchers, failed to reveal a consistent association between artificial sweeteners and weight loss. Longer-term research revealed a larger risk of health problem

"Most people who use artificial sweeteners do so with the expectation that they will help them avoid weight gain, diabetes, and heart disease." "However, multiple studies show the opposite association," Meghan Azad, PhD, told Healthline. Azad is the study's principal author and an assistant professor at the University of Manitoba's Rady Faculty of Health Sciences.

"There is no clear evidence for a long-term benefit (of using artificial sweeteners) based on all of the research done so far." "However, there is evidence of potential harm from long-term use of artificial sweeteners," she noted.

Too much sugar

People in the United States consume much too much added sugar, according to the Centres for Disease Control and Prevention (CDC)Trusted Source.

These are sugars that are added to foods and beverages during the processing or preparation process. Sugars found naturally in fruit or milk are not considered additional sugars.

The CDC and the World Health Organisation (WHO) both suggest that adults limit their sugar intake to less than 10% of their total daily calories.

"The Dietary Guidelines for Americans and the USDA MyPlate recommend that people choose and prepare foods and beverages with little added sugars or caloric sweeteners," says the USDA. Lauri Wright, PhD, is a public health assistant professor at the University of South Florida.

Sugar, by giving calories but not vitamins and minerals, can contribute to nutritional deficits. Excess sugar can also lead to dental damage, obesity, heart disease, and poor diabetes control. Furthermore, sugar produces inflammation, which aggravates arthritis and is harmful to blood vessels."

Be aware of the consequences

According to the experts, it is critical that people are informed of the hazards associated with the usage of both sugar and artificial sweeteners.

"Sugar has recently received a lot of attention as a major cause of these conditions." It is critical to study'sugar alternatives' concurrently in order to understand their influence on the same situations. If we don't, people may (understandably) believe that artificial sweeteners are a healthy option, which may not be the case. Reducing sugar and artificially sweetened items in general is probably a wise idea.

More study is needed to determine the long-term health effects of artificial sweeteners.

"This is especially important given the general population's widespread and increasing consumption of artificial sweeteners, as well as the increasing use of artificial sweeteners in our food supply." "On a daily basis, more than 40% of adult Americans consume NNS (non-nutritive sweeteners)."

Artificial sweeteners are everywhere

According to study, some people are being exposed to artificial sweeteners without even realising it.

Traces of the substance were identified in blood and urine samples obtained from persons who claimed not to consume artificial sweeteners.

"This should prompt consumers to consider whether they want to consume artificial sweeteners on a regular basis." "We don't know if they're a truly safe substitute for sugar," 

So, which is the better choice for losing weight? Regular sugars or artificial sweeteners?

Furthermore, transitioning from one product to another is not as straightforward.

"Weight reduction is a difficult process. "It's unrealistic to expect significant weight loss from sugar substitutes alone,"acc to researchers

She recommends that those who desire to reduce weight engage with a qualified dietitian. A dietitian may assist in identifying necessary lifestyle adjustments and developing methods to support such changes.

"While switching to sugar substitutes may be one strategy, it is unlikely to have the same impact."