Artificial Sweeteners: Not So Sweet for Your Liver Health

Artificial sweeteners are everywhere. Diet sodas, sugar-free snacks, coffee alternatives — you name it, and those sweeteners will make an appearance!

Since their creation, artificial sweeteners offer a guilt-free way to indulge in sweetness without all of the calories. They’re meant to mimic and even overpower the taste of regular sugar. While they’re marketed as the ultimate solution for weight management and diabetes control, these sweeteners can still have a long-term impact on liver health. 

Sweetener 101

You probably know the most commonly used artificial sweeteners, some of which include:

● Aspartame (ex: Equal, NutraSweet)

● Sucralose (ex: Splenda)

● Saccharin (ex: Sweet ‘N Low)

Apart from artificial sweeteners, there are also (1):

● Novel Sweeteners (ex: Stevia, Monk Fruit, Allulose): These are plant-based sweeteners, perfect for those seeking a more "natural" and less processed option.

● Sugar Alcohols (ex: Erythritol, Isomalt, Lactitol): These are synthetically created alcohols, primarily found in gum and hard candies.

So, are these low-calorie options really the healthiest choice for your body in the long run? Let’s discuss!

The Liver & Gut vs. Artificial Sweeteners

The liver is often regarded as the body’s detox powerhouse, performing a variety of essential functions — the most important responsibility being detoxification. The liver can remove toxins, chemicals, and waste products from the bloodstream. It also breaks down substances like alcohol, drugs, and food additives, transforming them into safer forms that can be excreted through urine (2). 

Recent studies have raised concerns about the potential effects of artificial sweeteners on gut health, which is essential for regulating digestion, metabolism, and immune system functioning. An imbalance in the gut microbiome, such as that caused by sucralose and saccharin, can lead to various metabolic issues by decreasing the production of healthy bacteria and increasing harmful bacterial species. These changes in gut bacteria may disrupt normal metabolic processes, potentially contributing to conditions like obesity, insulin resistance, and non-alcoholic fatty liver disease (NAFLD) (3).

Still, despite this information, the exact effects of sweeteners are not fully understood, as most studies have been conducted primarily on animals. More research is needed on humans to determine how sweeteners affect different individuals and diets. It’s also a little confusing when the Food and Drug Administration (FDA) and other national authorities label these products as safe (3).

What Is the Truth? 

Well, the occasional diet soda or sugar-free treat isn’t likely to damage your liver! However, excessive or long-term intake could put stress on the organ, especially if it leads to a buildup of toxins. Conditions like NAFLD have been linked to excessive artificial sweetener consumption, and inflammation could progress to more serious liver issues if left unchecked (3). 

The bottom line — moderation is key. If you monitor your sweetener limits, you probably have nothing to worry about. But if you want to quit artificial sweeteners, there are still ways to add sweetness into your life! Natural alternatives like honey, pure maple syrup, or stevia can still satisfy your sweet tooth without stressing your liver (4). Keep in mind that honey and syrup are calorie-dense, so be aware of your intake there, too!

At the end of the day, liver health is about balance. The Plug is passionate about spreading awareness about sweeteners even if information about their impact may be limited at the moment. By making mindful choices about your sweeteners — and your overall lifestyle — you can protect your liver and feel better in the long run. 

So, go ahead — enjoy that sweet treat! But always keep moderation in mind. And if you’re looking for a healthier alternative, you can always rely on the refreshing tropical sweetness of The Plug Drink!

Bibliography

1. Facts About Sugar and Sugar Substitutes [Internet]. Johns Hopkins Medicine. Available from: https://www.hopkinsmedicine.org/health/wellness-and-prevention/facts-about-sugar-and-sugar-substitutes 

2. In brief: How does the liver work? [Internet]. InformedHealth.org | Institute for Quality and Efficiency in Health Care (IQWiG). Updated 2023 Feb 28. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279393/ 

3. Emamat H, Ghalandari H, Tangestani H, Abdollahi A, Hekmatdoost A. Artificial sweeteners are related to non-alcoholic fatty liver disease: Microbiota dysbiosis as a novel potential mechanism. EXCLI Journal [Internet]. 2020 May 12;19:620-626. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7257251/ 

4. Substitutes for Sugar: What To Try and What To Limit [Internet]. Cleveland Clinic. 2023 June 14. Available from: https://health.clevelandclinic.org/best-and-worst-sugar-substitutes