Artificial sweeteners, natural sugars: Do they raise the risk of cancer, heart disease, high BP?

Health risks of artificial sweeteners: Recent studies show a link between artificial sweeteners and increased risks of cancer, heart attacks, and high blood pressure (Image: Canva)

Artificial sweeteners have today become a go-to option for those looking to cut down on sugar while enjoying their favourite treats guilt-free. From zero-calorie sodas to sugar-free desserts, these substitutes promised a healthier alternative to sugar. However, growing evidence suggests they may not be as harmless as once believed.

Artificial sweeteners like aspartame, sucralose, and saccharin were initially celebrated for their safety and calorie-free nature. “For years, it was believed that these substitutes posed no risk of cancer, heart disease, or hypertension. However, newer research has challenged this perception,” explains Dr Ranjan Shetty, HOD & Consultant, Interventional Cardiology, Manipal Hospital. “Recent studies show a link between artificial sweeteners and increased risks of cancer, heart attacks, and high blood pressure,” he adds.

Unlike salt, which raises blood pressure directly, artificial sweeteners are thought to disrupt the body’s systems over time, causing inflammation that contributes to hypertension and other health issues. “They’re not as calorie-neutral as once assumed. Weight gain is often associated with their consumption,” Dr Shetty warns.

Also read | All about aspartame, the artificial sweetener in Coca-Cola under scrutiny over cancer concerns

Less is better: When it comes to sugar, less is always better. Dr Shetty suggests that sugar consumption should depend on individual factors like genetics and activity levels. “For those who exercise regularly, small amounts of sugar before a workout may not be harmful. But for people who love a sedentary life, more sugar intake can have significant negative effects," he says.

Processed sugar is particularly harmful because of its high calorie content and ability to increase appetite, often leading to rebound cravings. Dr Shetty advises being “sugar cautious” rather than “fat cautious,” as limiting sugar and carbohydrates aids better health.

Artificial sweeteners and hypertension:

Artificial sweeteners gained popularity as a calorie-free alternative, but their long-term health effects are now under scrutiny. “The idea that they’re completely safe is fading. Awareness about their risks is likely to grow, similar to how attitudes toward smoking have shifted over the years,” says Dr. Shetty. “The effects of artificial sweeteners on hypertension vary by age group but are becoming a growing concern. While they aren’t yet considered a major health hazard, people should be aware of the risks and limit their use,” he advises.

Also read | Are sugar substitutes healthy? Pros and cons you need to know to control blood sugar level, manage weight

Are natural sugars better:

Natural sugars like those found in fruits, honey, and jaggery are often considered healthier alternatives, but Dr Shetty warns against this assumption. “Fructose, the sugar in fruits and honey, is harder for the body to metabolise, making it potentially more harmful. High-calorie fruits should be limited, and even low-calorie fruits should be eaten in moderation,” he explains. Similarly, jaggery, honey, and dates are essentially different forms of sugar. While occasional small amounts are acceptable, excessive consumption can be detrimental. “It’s not about good or bad foods; it’s about quantity. Portion control and regular physical activity are key to managing sugar intake effectively,” says Dr Shetty.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.