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WARNING: Artificial Sweeteners Can Make You Fat
by Shin Ohtake on Thursday, February 04, 2010 • 35 Comments
Sugar is a HUGE conundrum for many, because it’s in pretty much everything you buy….and that’s especially the case for processed foods, pre-packaged foods and all fast foods.
Sugar is addictive…no doubt about it. And it’s lethal combination of abundance and addiction that has resulted in our current health debacle where over 60% of the adults in the nation (US) are either overweight or obese.
At this rate some experts say that it can reach 75% by 2015. That’s 3/4 of the entire nation!
This problem has spawned a MULTI-MILLION dollar industry of sugar alternatives as a solution to help curb sugar consumption in an effort to beat the overweight and obesity problem.
Artificial sweeteners are 300 times sweeter than sugar, they don’t cause an insulin spike and have low (or no) calories.
Sounds good to me…all the pleasure without the guilt.
Although, there are some “minor” health like issues like headaches, migraines, seizures and even brain tumors, that’s been linked to active ingredients like aspartame in artificial sweeteners—it’s all good because it still helps you lose weight (I’m being very sarcastic here if you didn’t catch that).
Well, that is until recently…
Studies have now come out that indicate sweeteners aren’t as effective at helping you lose weight as initially thought. In fact, now there’s evidence that they actually promote weight GAIN!
Don’t get left in the dark about this ...read the full story here and find out what you can do about it:
The entire artificial sweetener industry is based on the fact that sugar causes weight gain and that by using sugar alternatives you’re better off than consuming real sugar.
That’s true to a point…but let’s face it, if you didn’t over consume sugar in the first place, none of this would be an issue.
The fact is, we need sugar to survive.
The simplest form of sugar is glucose and it is one of the most vital sources of energy for our body.
Back in our caveman days, food wasn’t abundant and we certainly didn’t have access to readily available forms of sugars. So, our body evolved to be able to efficiently breakdown foods like fruits and vegetables into glucose for energy use.
The mechanism for breaking down various forms of carbohydrates to glucose is efficient and effective and it’s all controlled by hormones. These chemical messengers are triggered by your brain, organs and even peripheral tissues like fat. And each hormone triggers a cascade of other processes creating a complex network of signals and actions…but somehow it all works together.
But now, instead of scarcity, we’re dealing with too much abundance. Now sugar is available in refined and processed forms that needs little to no breaking down. And it’s consumed in immense volumes! This has completely shocked our system and wrecked havoc to it.
Our body wasn’t intended for over consumption of refined and processed sugars and the evolutionary mechanisms that metabolizes carbohydrates to convert it for energy use is now being used and abused. Our current consuming behavior is essentially de-evolving our metabolic processes. We’re now becoming less robust, more susceptible and definitely more reliant on processed foods, artificial chemicals and man made drugs.
The result is what you see today…an obese, sick society dependent on foods and drugs developed by engineers and chemists working for major conglomerates.
So, it should come as no surprise that artificial sweeteners aren’t actually helpful for you, when it comes to losing weight.
Essentially, these sweeteners fool your brain into thinking it’s having sugar without causing the natural metabolic processes—in this case an insulin spike. So when your brain is tricked, it never actually receives any feedback from your body that it got sugar (glucose). This causes the hormones that trigger the sugar cravings to stop, to actually increase the signals, because it senses that your body is being deprived of it.
The enhanced sugar cravings ultimately become too strong and you eventually end up consuming more sugar than intended. This means you consume more calories and produce an even higher insulin spike which equals more fat deposition and greater weight gain.
Your sugar cravings are there for a reason and it’s usually a symptom of something larger, that’s out of balance in your body. It’s an indication that you’re metabolically off kilter…so you’re much better off fixing the source of the problem then just covering it up by eating sweets that have sugar alternatives
But what about natural sugar alternatives like stevia and xylitol?
Well, they’re definitely better than the artificial sweeteners. These sweeteners come from real food sources and there hasn’t been any health effects associated with it. That being said, majority of the big studies have been done on artificial sweeteners and not so much on these natural alternatives, so the jury is still out. But, if you had to use a sweetener, I’d choose the natural sugar alternatives over the artificial ones any day!
However, the best healthiest solution for you body is to simply avoid all processed foods with man made ingredients. These foods have a ton of hidden sugars and countless other unhealthy ingredients. And remember, these chemicals have to be metabolized by your body and if your body doesn’t recognize it, it’s going to throw a wrench into your system and cause further damage.
Instead, eat real whole foods. Foods that our ancestors ate. Foods that grow on trees and come from mother earth. Foods that roam the natural pastures or swim in the wild seas. Foods that your body will recognize so it knows exactly how to metabolize it.
By cutting out all processed foods and refined sugars your body will slowly regain it’s natural homeostasis and balance out your hormonal signals. Your overwhelming cravings for sugar and your insatiable appetite will slowly dissipate.
Feeding what your body was meant to be fed, is the best way to a healthier you.
So the next time you’re at your local coffee shop getting your morning caffeine fix, think twice before you reach for the sweeteners.
Sensible healthy eating composed of real whole foods combined with an effective workout program like Max Workouts, is your best “real” solution to permanent weight loss and a leaner, fitter you.
What real whole foods do you eat on a daily basis?
And what processed foods do you need to start eliminating on a regular basis?
What do think about the ineffectiveness of sugar alternatives? I’d love to hear your thoughts, so please leave your comments below!
About The Author
Shin Ohtake is a widely recognized strength coach and fitness & fat-loss expert. His unconventional, no-nonsense approach to getting fit has made him the go-to source for fitness enthusiasts and trainers alike. Shin is also the author of the world famous, MAX Workouts book, which has transformed and reshaped the bodies of thousands of people across the globe - without requiring hours in the gym. To learn more about how MAX Workouts can help you achieve your fitness goals, visit maxworkouts.com.
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35 Comments
Posted by Linda E. Paxton on 02/04 at 09:26 AM
Hi Shin I totally agree with this article. I am pre diabetic and the only sugar I try to use and stick to my diet is is 1 tablespoon of brown sugar in my oatmeal cereal and another table spoon in my green tea. I believe that this is ok. Does anyone know anything different? The package stuff I just don’t use.
Just sharing .
Linda:)
Posted by jerry levine on 02/04 at 09:38 AM
Hi Shin, I am now 66 years old and very young for my age - although, not tall for my height. 
Since I started using your workout system I also committed to eating better - more fresh veggies, removed almost all meats, lots of fresh soups…. I was out of country for a while and re-newed my work out efforts when I returned at the end of this past October. I lost 13 pounds - ALL of it off of my waist. I still have pizza once per week, one cup of coffee a day and an occasional piece of pie. I am not starving… It’s nice to feel lots of vitality and vigor at this stage of life.
Posted by Brandy on 02/04 at 09:54 AM
This article definitely holds true. I know that when I drink a diet coke (rarely)I actually get hungrier. Even if I’m not hungry when I take the first sip…I will end up starving by the time I finish the drink.
I’m not over-weight but do try to make healthy choices to maintain my weight but no one wants to drink something that is going to make you hungry…
Posted by Barbara Cool-Rafes on 02/04 at 10:22 AM
I agree with your article. We live in a fast food society. Many families struggle with their daily lives trying to get everything done in a day, working and taking care of their children. This tends to get people to eat fast foods.
In my opinion, the best thing all of us could do is reduce the intake of red meat and eat lean cuts of meat such as poultry and pork. Fill the rest of your foods with fresh fruits and vegetables.
I have to be gluten free, I have Celiac Sprue, and I no longer eat pasta, rice or potatoes. I do not use salad dressings that have a lot of carbs(sugar) and it has kept my hunger away.
One big problem with all of the above. I spend A LOT MORE MONEY at the supermarket.
Posted by felicia on 02/04 at 10:33 AM
Hi chin,
I, read your article very interesting.
I, was pre diabetic but started a regular exercise program I, do myself at home, I, eat healthy
I, never miss my exercise. I,lost 70 lbs. in about 6 months kept it off pre diabetes No more its gone also my cholesterol is not high any more no more meds . But I, have gained a few lbs. back was 98 lbs. now 103 or 104 I,use splenda everyday in my coffe and have a small slice of blueberry pie made with splenda but I, know I, also am burning a lot more calories than I, am taking in so I, am not sure what the culprit is. could you help me that way? my email is .(JavaScript must be enabled to view this email address)
thanks felicia
Posted by Andy on 02/04 at 10:40 AM
Hi Shin,
I am not convinced that the scale of harms the sweeteners are responsible for is so huge. Your theory seems to be logical, no doubt but the theory without study evidence is weak. I do not want to argue the economical issues related to sweetener business in the background, probably it’s true. There are many examples that human body can override preprogrammed function and the scale of adaptation is huge. I agree with that part that concerns the advantage of whole, natural food. For glucose in form of sugar is not good - it means cakes, sweetened drinks, etc. But we can also say about other food that is natural that is also not good. Another issue is that generalization itself leads to false results. Gym - OK, excessive gym not OK. So, where is the border line? I do not use suger, at least I try but I use sweeteners - mainly combination of aspartam and lactose. I am sweet-taste addicted. 
The meals that I have are based on long adsorbing food - complex carbohydrates but a lot of protein. It means long absorption of and quite stable level of sugar. During last 8 months I have lost over 22 kg of my initial weights - 98,8 kg). No major problems. So we differ in approach to sweeeteners but we agree about whole, natural food. All the best.
Posted by Miaj on 02/04 at 11:21 AM
Dear Shin, you are my real guru. i have learnt a lot from you. I have no comment on your any information yet rather your information have always been opened up the truth infront of me. I pray for your best…
Posted by david Howard on 02/04 at 12:17 PM
Hey thanks for the news letter but check out Susta sweetner , thier sweetner is actually good for you .
I have been into it for a while and feel great . There are no bad things in it and it is the shit , give it a try .
It can"t hurt ya
Dave
Posted by Marco Saraiva on 02/04 at 12:45 PM
Hi Shin,
Thanks for the newsletter, It really helps me to get a better knowledge on how my body works and get better results at the gym.
Thanks a lot,
Marco
Posted by Vanessa on 02/04 at 01:35 PM
Hi Shin
Agree wholehearted with the concept that the only way to control your diet and ensure you are eating healthy food is to prepare your own and eat whole, fresh foods. Saying this, in some parts of the US this is difficult-to find fresh, unaltered food and it is more expensive.
We just spent 3 months in France, where we noticed we were eating more and losing weight (surprisingly quickly). We were eating more ‘treats’ (croissants, cheese etc) but still losing weight. We realised it was because most french food uses unaltered ingredients: you need to go each day to the market to buy your vegetables, cheese, meat,twice a day to the bakery-because nothing lasts more than a day. This is because there is no sugar, no preservatives. The cheese has a natural bacteria/fungus not allowed into most countries (thanks FDA-let us eat altered garbage instead!)and according to the french cheese specialist, it helps aid your digestion which is why French people have cheese after dinner.
We are now in Hawaii for the last month and have, despite all efforts to cook and eat healthy, gained weight. We spent over triple the cost on food to try and buy fresh, most food in the US we find is ‘altered’. And we have noticed most americans here (on vacation and living) are ‘substantially larger’ and very overweight.
Your studies show true from experience first hand. Thanks for your article and sorry for the long response. It is meant as a personal confirmation of some of the ‘theories’ posted on this topic!
keep them coming!
Vanessa
Posted by Andy on 02/04 at 02:23 PM
Personal confirmation based on single observation is not proof. There is something called bias and in Vanessa post on personal confirmation of ‘theories’ bias exists. No problem, good food - not junk food based on sugar, enough exercises should do the right thing. I suppose that French size of meals is not equal to American size. It counts as well and time and efforts to prepare it instead quick consumtion. Never ever have I seen the portions of the size you guys have in US. All personal experience are fine, just wanna say that it does not confirm the idea behind.
One of my question is: What is trigger for brain reaction in the mechanism described by Shin - taste of sweetener or the glucose level itself? Is there any relationship between sweetness and glucose level in food that drives changes? What isthe correlation between these parameters.
Maybe Shin can say about methodology of his studies. This idea may be OK but I am non-believer when it comes to facts. The facts are until methodological approach is disclosed the generalization should be discouraged.
Please, do not treat it offensive and personally. I do apreciate Shin’s work.
Posted by Elizabeth on 02/04 at 02:39 PM
I agree with the sugar thing. There was a study done at Harvard Med using rats addicted to cocaine and let them have all the cocaine or sugar they wanted. The cocaine addicted rats ignored the coc and for the sugar.
I do have a question about brown sugar and if its better for you than normal sugar?
Posted by jerry levine on 02/04 at 03:41 PM
Greetings, I left a pertinent item out of my most recent entry. I have changed my body’s ph level and brought it to a more alkaline position. Being alkaline will improve metabolism and help to flush the nasty stuff.
Andy, above, can look at DR Mercola’s work on the artificial sweetner stuff for more academically oriented, rigorous testing. I find it helpful.
have a peaceful day.
Posted by Ben on 02/04 at 04:19 PM
While this article definitely makes sense at the same time, I don’t know, it can be a bit deceiving. I lost 130 lbs and one of the first things I did was switch from pops to diet pops. Not that that was the only healthier thing I did for myself but I always think that was a big part of it as I would consume about 4 a day….that’s 500 less calories right. Not that I’m trumpeting the “benefits” of diet pop as obviously its not healthy overall…but when you are really obese like I was I still find the ends justified the means…
Posted by Joanna on 02/04 at 10:50 PM
Hi I totally agree with all you have written and living my life by these principles over the last year has giver me amazing results. I do have one thing to share though as I have one black coffee a day that i need to sweeten (cant stand stevia) I have found a sugar called Rapadura sugar its totally unprocessed. The sugar cand is juiced and the evaporated and ground up so it still has all the goodness of vitamins and minerals etc that processsed white sugar etc dosent have and apparently it dosnt have the same affect of insulin spike on body it has more of a low GI affect. I love it it tastes fantastic i figure one tsp aday cant hurt and if i do any wknd baking as a treat for kids i feel this is much better to use. Love to know your thoughts.
Jo
Posted by Alex on 02/05 at 12:12 AM
Hi Shin,
We need a cultural change to take whole and natural food as far as we can. Nowadays, owing to hectic life style, we tend to buy ready made or partially prepared food to save time and energy.
In this way, we take in a lot of unwanted additives. In time permits, I like to buy fresh whole produce and do my cooking. It’s more healthy and enjoyable.
Posted by marion on 02/05 at 04:55 AM
Just to say how interesting your thoughts are on all aspects of fitness and diet. I teach in a college to complementary and sports therapists and am now passing your website onto them.
Thanks
Posted by Nettie on 02/05 at 05:22 AM
Hi Shin, I am addicted to coffee and use sweetners, but i never get gravings for sweets or anything, but i am strugling to loose weight. I am counting my calories and try to take in no more than 1500 per day. I exercise an hour a day both strenght training and cardio with a personal trainer. Do you think it could be the coffee? I would love to hear from you.
Posted by Shirley on 02/05 at 11:41 AM
Wow ! I’m glad you brought up this subject about artificial sugars.
I’ve been using stevia for many years now;Despite the greenish coulor ,one actually gets use to it. I find all of your articles useful and very interesting.Thank-you.
Posted by Shin Ohtake on 02/06 at 09:28 PM
Hi Linda,
Brown sugar is still sugar…it’s really no different than regular packaged sugar. But 2 table spoons a day is quite low so you don’t need to worry about it. 
Posted by Shin Ohtake on 02/06 at 09:32 PM
Brandy,
Thanks for sharing your experience. Another great example of why we should all stick to real foods!
Posted by Shin Ohtake on 02/06 at 09:38 PM
Barbara,
I know eating well, especially organic, can be quite expensive! But just think how much your body appreciates it. If we all started to eat healthy and eliminated the fast foods and packaged foods, we can eventually bring the prices down! Always an optimist.
Posted by Shin Ohtake on 02/06 at 10:08 PM
Hi Felicia,
That’s awesome that you’ve lost 70 lbs! Great job!
I’m not completely certain why you’ve gained some of the weight back…although it’s only 6 to 7 lbs. Splenda, has the same effect as artificial sweeteners and can actually increase you sugar cravings and may actually increase your calorie intake. It may have also effected your insulin sensitivity, which can definitely increase your weight as well.
Posted by Shin Ohtake on 02/06 at 10:22 PM
Vanessa,
Thanks for sharing your experience. Unfortunately, I think your experience is more common than not. 
That’s an interesting fact about cheese, thanks for the info.
Posted by Shin Ohtake on 02/06 at 10:53 PM
Hi Andy,
Thanks for your comments.
I get my information from various different sources. I try and keep the articles easy to read and understand instead of getting too deeply into the scientific aspect of it.
If you’re looking for deeper scientific evidences and biological mechanisms, you can check out this site for various published studies: http://www.ncbi.nlm.nih.gov/pubmed
Posted by Shin Ohtake on 02/06 at 11:18 PM
Elizabeth,
Actually brown sugars is really no different from regular sugar. Your best bet is to eliminate any refined sugars if you can.
Ben,
Congratulations for losing 130 lbs! That’s awesome.
You’re next step is to eliminate soda all together! Keep up the great job.
Joanna,
I’ll have to look into Rapadura. I’m not familiar with it. Thanks.
Nettie,
I can’t say for sure what’s causing you from losing weight, since there are many variables. However, coffee’s probably not the cause. Take a look at your daily food intake and makes sure that your eating as many real whole foods as possible.
Posted by sumeiya on 02/08 at 03:52 AM
hi
i’m afraid i DON’T agree. i gave up sugar in beverages 8 years ago and replaced it with sweetener.i don’t overdo my tea and coffee during the day and my wieght has stayed off.i work with a particular doctor who also refuses sugar and prefers sweetener, he is and has been one of the most respected aneasthesiologists in my country (south africa) for many years.so,i believe aspartame, in moderation (of course) is not harmful.it’s also not addictive.if i happen to not have sweetener available i drink my beverage sans any sweetening agent but prefer sweetened tea and coffee. just a thought based on my personal history
Posted by Celia on 02/13 at 08:17 AM
What about honey that you buy from the supermarket. I try to get the one with the least preservatives in it.
Also, I buy dries fruit - saltans and cranberry - but with them being dried, are they full of preservative and extra sugar.
I love your articals, please keep sending them.
I have to buy your workout, as soon as I get the bucks together!!!
Posted by Leanne on 02/18 at 02:09 PM
Great article Shin and I agree whole-heartedly! I recently did a cleanse and one of the things I cut out was sugar. It was tough because I really like my coffee with milk and sweetner, but after a while, I felt GREAT and it was a breeze. Now that I’m done the cleanse, I’m trying to maintain the same diet. I find now that I get a bit of a headache from the sugar when I indulge, so I limit my sugar intake to special occasions (b-day parties, etc). I did try stevia as a sweetner, but I really don’t like the aftertaste. If I really feel like a coffee (can’t do it without almond milk and some kind of sweetner!), I’ll opt for a little bit of honey if I must. Other than that, I stick to fruit and vegetables for my sweet fix. Yes ... vegetables!!! It’s amazing what going off sugar and sweetners for a few weeks will do! Everything tastes so much better! Good organic carrots are as good as candy!!! And almond butter - that’s another one of my fav’s, on organic brown rice cakes ... YUM!!!
Posted by monztess@gmail.com on 03/06 at 09:34 AM
Shin,
Got it on the artificial sweetners, what about raw honey? I eat very healthy and when feel like something sweet I use honey, then I read how its very high in carbs and that I needed to cut out carbs in order to loose weight. To satisfy the need for something sweet I started on low carb protien bars, but I find they become addictive too. I could go fruit, but of course the word is fruit is very high in carbs.
You can go round in a circle on this. I work long hours and I need the right food that keeps the energy up and the weight down and will stop the urge to eat healthy carbs around 10pm when I’ve still got 2hrs ahead of me before I retire for the day.
Posted by Shin Ohtake on 03/08 at 11:36 PM
Hi monztess,
I know…this sugar thing can drive you a little crazy. Although the raw honey is natural, it’s still sugar and so on it’s own it’s not really any better. The important thing to keep in mind is the glycemic load. When you combine fiber with sugar the glycemic load decreases and so the sugar content is actually better. Which is why certain kinds of fruit is better than others. So if you have a sweet tooth, your best bet is to consume sugar with high fiber foods. I think even better is fruits high in fiber combined with some protein or fat. This is why I like nuts with fruits for snacks.
Posted by telecaster385 on 03/15 at 03:10 PM
Hi Shin. Just wanted to know if you can shed light on foods with “sugar alcohols” in them.
Posted by Shin Ohtake on 03/16 at 06:54 PM
Hi,
Sugar alcohol is a neither sugar or alcohol. It’s actually categorized under polyols and they are carbohydrates. They don’t digest completely and so doesn’t elevate your blood sugar level as much, which is good, but it can also cause abdominal problems like diarrhea and excessive gas as well. Although many occur naturally and don’t cause your insulin to spike up, if you do consume it I think it’s best done in moderation. You want to avoid laxative effects and just like any other artificial sweeteners, you can get “emotionally” addicted to it if you constantly use it as a sugar alternative. Your best bet is still to minimize sugar intake all together.
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Posted by Jeff on 02/04 at 09:03 AM
Shin -
I’ve been studying the damage and problems caused by refined processed foods for a couple years now and agree whole heartedly. Studies I’ve seen track our Nation’s obesity origins to the 1800’s when refined sugar and flour started on the seen and it’s only gotten worse as we look for cheaper and faster food to eat in our hectic lives.
I think you hit the nail on the head with Natural foods.
I’ve msde the committment to take the time to eat right and excercise this year and just by removing processed foods from my diet, I’ve LOST nearly 14 lbs the past month!
I hope you all reach your fitness goals!