Switching to artificial sweeteners in food and drinks might seem like a healthier choice, but it could lead to a less nutritious overall diet.

A recent study published in the American Journal of Clinical Nutrition suggests that people who consume more artificial sweeteners tend to eat fewer healthy foods like fruits and vegetables and more processed, unhealthy options.

The research tracked the eating habits of nearly 164,000 people, mostly women, with an average age of 53. All participants were part of an ongoing American Cancer Society study focused on cancer prevention.

Researchers measured their intake of artificial sweeteners found in products like sugar substitute packets, diet beverages, and yogurts, while also assessing their overall diet quality using the American Cancer Society (ACS) Diet Score.

The findings showed a clear pattern: as people’s consumption of artificial sweeteners increased, the quality of their diets declined.

Those who consumed more sweeteners were less likely to include nutrient-rich foods like fruits and vegetables in their meals. Instead, their diets included more processed foods high in saturated fats, sodium, and added sugars.

For people consuming four or more servings of artificial sweeteners per day, the impact was even greater.

These individuals were 43% more likely to have a low-quality diet compared to those who didn’t use sugar substitutes. This raises concerns about whether using artificial sweeteners encourages unhealthy eating habits.

Study lead author Allison Sylvetsky, an associate professor of exercise and nutrition sciences at George Washington University, explained that while artificial sweeteners are often marketed as replacements for sugar, they might have unintended consequences.

“Our study shows that people using sugar substitutes are also consuming other foods and drinks that are high in nutrients of concern, like saturated fat and added sugar,” she said.

The research highlights an important point: switching to artificial sweeteners doesn’t guarantee a healthier diet. In fact, relying on these substitutes might give a false sense of security, leading people to make less nutritious food choices overall.

The study suggests that even though artificial sweeteners can help reduce sugar intake, they should be part of a balanced and mindful approach to eating.

Ultimately, focusing on whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins is a more reliable way to maintain a healthy diet.

While artificial sweeteners may offer a lower-calorie alternative to sugar, their broader impact on diet quality should be carefully considered. This study serves as a reminder that healthy eating is about the bigger picture, not just cutting calories or sugar.

If you care about nutrition, please read studies that whole grain foods could help increase longevity, and vitamin D supplements strongly reduce cancer death.

For more information about nutrition, please see recent studies about natural coconut sugar that could help reduce blood pressure and artery stiffness, and whey and soy protein may reduce inflammation in older people.

The research findings can be found in The American Journal of Clinical Nutrition.

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