Many of us (in fact, 74% of Americans) enjoy at least one cup of coffee each morning. But not everyone prefers their coffee the same way—and not all of the ingredients some of us add are healthy. In fact, although black coffee offers up a good amount of health benefits, many of your favorite add-ins might actually be inflammatory and detrimental to your health. That includes one that may surprise you: artificial sweeteners.
To learn more about how regularly adding artificial sweeteners to your coffee could negatively impact your wellbeing, we spoke to nutritionist Lisa Richards, author of The Candida Diet; registered dietitian Zoë Schroeder; Dr. Daryl Gioffre, celebrity nutritionist and founder of Alkamind; and functional nutritionist Amy Lippert. Find all of their expert insight below!
Health risks of artificial sweeteners
While the numerous health risks of refined sugar are well-known, it seems the ramifications of excessive artificial sweeteners are less obvious to many people. However, experts warn that they come with their fair share of downsides, despite the fact that they're lower in calories and typically marketed as a healthier alternative to sugar.
According to Lippert, artificial sweeteners are "ultra-refined, full of chemicals, and are highly inflammatory and toxic to the body." That means adding a heavy dose to your coffee every morning could take a serious toll on your health. "Consuming these on a daily basis leads to gut health issues, inflammation, and potential chronic symptoms, including weight gain, and may make losing weight harder," she warns. Uh-oh!
Artificial sweeteners are one major culprit of gut issues, in particular. Richards tells us that options like sucralose and aspartame "can irritate the gut and cause dysbiosis in the gut's microbiome." Essentially, this dysbiosis, or imbalance the bacteria in your gut, can lead to "more gastrointestinal discomfort like gas, bloating, and worse."
Dr. Gioffre notes that sucralose is especially harmful. "One study found that [sucralose] can reduce your healthy gut bacteria by up to 50 percent," he says, "This is because it isn’t broken down during the digestion process, so it arrives in your large intestine fully intact; your gut bacteria feast on it and die. It also accumulates in your fat cells."
Keep in mind, too, that your gut health plays an important role in practically every area of your health; prioritizing a healthy gut microbiome is essential to weight loss, mental wellness, and more.
In addition to poor gut health, there's another issue stemming from artificial sweeteners that could lead to weight gain. "Artificial sweeteners can actually increase your sugar cravings, which, if you're trying to reduce added sugar and processed foods, can be counterproductive and very frustrating," Schroeder points out.
The bottom line
All in all, it's safe to say that artificial sweetener isn't really a healthier option than refined sugar. If you want to reduce inflammation, lose weight, improve your gut health, or just achieve optimal wellness, it's best to either take your coffee black or choose natural sweeteners. It will be worth it in the end!
READ MORE: Doctors Say This Is The Healthiest Type Of Sweetener To Use For Weight Loss
