The Truth About Sweeteners

What You Should Know When Cutting Sugar

What are non-sugar sweeteners?

Non-sugar sweeteners (NSS), often called artificial, low-calorie, or non-nutritive sweeteners, are widely used as sugar alternatives. They contain little to no calories and can be either synthetically made or derived from natural sources. Examples include aspartame, saccharin, sucralose, and stevia.

They are commonly found in drinks, yogurts, desserts, and countless packaged foods as a strategy to lower sugar intake without sacrificing taste.

The WHO perspective

In May 2023, the World Health Organization (WHO) advised against using NSS for long-term weight control or reducing the risk of non-communicable diseases. The recommendation was based on a systematic review that found:

• Short-term evidence: NSS may help reduce body weight and BMI.

• Long-term evidence: Studies suggest little benefit for weight management and possible associations with type 2 diabetes or cardiovascular disease.

However, the WHO classified the evidence as low certainty and its recommendation as conditional. This means the data is not definitive and must be weighed against potential benefits, especially for reducing sugar intake.

Sweeteners & gut health

Another emerging area of focus is the gut microbiome. Media headlines have raised concerns that sweeteners like sucralose and saccharin might disrupt the balance of gut bacteria.

• Animal and lab studies suggest potential changes, but these are hard to translate to humans.

• Human studies have shown mixed results:

  • A 2020 trial found no change in gut microbiota after two weeks of sucralose or aspartame consumption.

  • A 2022 study of 120 people suggested certain sweeteners may affect microbiome composition — but the effects were highly individual-specific.

At present, there is no conclusive evidence that typical levels of sweetener intake negatively affect human gut health. More long-term research is needed.

Safety status

It’s worth remembering:

• Sweeteners approved by regulatory bodies such as the EFSA (European Food Safety Authority) and FDA (U.S. Food and Drug Administration) are considered safe at current consumption levels.

• “Artificial” does not automatically mean harmful, just as “natural” does not always mean safe.

Key takeaways for Flush GBI users

• Sugar reduction matters: Excess free sugar intake is linked to weight gain, insulin resistance, and inflammation. NSS can help reduce reliance on sugar.

• Balance is key: While sweeteners are safe, whole foods, fibre, and nutrient diversity should remain the foundation of your diet.

• Gut reset first: A clean, well-functioning digestive system — supported by Flush GBI’s detox protocol — provides a stronger base for dietary strategies, whether you choose sugar, sweeteners, or none at all.

Bottom line

Sweeteners aren’t miracle tools for weight loss, nor are they toxic threats at approved levels. They are useful alternatives when reducing sugar, but their long-term effects — especially on the gut — require more study. For now, they can play a role in moderation, within a balanced, nutrient-rich diet.