Can Artificial Sweeteners Help Keep Weight Off?

Photo: Cassandra Hubbart, AOL

Wherever you stand on artificially-sweetened foods and drinks, a new study published in the International Journal of Obesity found that there may be a place for them if you adhere to a low-calorie diet to keep weight off.

Researchers followed the eating habits of 303 men and women. One group had previously been either overweight or obese before losing weight and keeping it off for at least five years. The second group had no history of being overweight or obese.

Both groups' eating habits were then recorded on three random days to assess dietary intake. While both groups consumed a low-calorie, low-fat diet, those who had been overweight or obese drank more artificially sweetened beverages, which reduced their calorie intake.

"In light of the fact that so many people feel negatively about artificial sweeteners and the study shows that it can aid in weight maintenance is positive," says Keri Gans, registered dietitian and spokesman for the American Dietetic Association. "Too many people are too wary of using them when there is a place for them. If you're replacing a lot of high-calorie sweets with artificial sweeteners, you're reducing your calories."

Part of people's wariness stems from studies from the 1970s linking saccharin (Sweet 'N Low) to bladder cancer in rats. However, no clear evidence of a risk for human bladder cancer was found, according to the National Cancer Institute (NCI). After FDA approval, later studies suggested an increased rate in brain tumors in humans, and lymphoma and leukemia in rats might be associated with the aspartame (Equal, NutraSweet) consumption. No evidence supports these claims, however, says the NCI.

In addition, other researchers have found that no-calorie sweeteners may actually foster weight gain by not allowing the brain to recognize satiety. A 2008 Purdue University study showed that rats who were fed yogurt with saccharin consumed more calories, gained more weight and put on more body fat compared to those that were fed yogurt with simple sugar.

"My particular concern is that artificial sweeteners are 200 to 13,000 times as sweet as sugar, and that is a potent stimulus for turning a sweet tooth into a fang," Dr, David Katz told Oprah.

Gans, though, isn't worried as long as no-calorie sweeteners are used sparingly. "In moderation I'm not concerned," says Gans. "I still recommend them. It's all a matter of looking at a person's present diet and seeing where they fit."

If you're concerned about overconsumption of artificial sweeteners, the FDA has a handy guide for an acceptable daily intake for each.

Get more information from That's Fit on how to keep the weight off during your Labor Day vacation.