In 2004, the Canadian Diabetes Association published a major review of studies reviewing the use of synthetic sweeteners in the management of diabetes.¹. Like more than a hundred countries around the world and the World Health Organization (WHO), the organization believes that these products may be useful for people with diabetes “to limit their consumption of carbohydrates, control their blood sugar and weight and avoid dental caries ”.

“It seems that the daily consumption (up to the acceptable daily intake) of aspartame, sucralose, saccharin, cyclamate […] has no significant effect on blood sugar or lipids. blood in people with diabetes ”, we can read in this summary.

“These products are useful, yes, but that does not mean that we should consume them, it remains a very personal choice”, specifies Isabelle Galibois, professor of nutrition at Laval University and specialist in diabetes. She recalls that many diabetics, contrary to popular belief, can indeed consume a certain dose of “ordinary” sugar.

In fact, starches would affect blood sugar much more than added sugar. In other words, the diabetic, if they have to avoid mashed potatoes, can usually afford a little sugar in their coffee.

Are synthetic sweeteners useful for diabetics? Useful, without being necessary.

The Canadian Diabetes Association expert group that summarized the studies suggests that sweeteners may be helpful in weight loss programs. “Current data indicates that the consumption of synthetic sweeteners, added to multidisciplinary programs, can accelerate weight loss and improve weight control in obese people,” he says.

Note the key phrase: “multidisciplinary program”. The few studies done on this subject – not all of which have been published in scientific journals – have evaluated the effectiveness of sweeteners as part of a more comprehensive program, that is, one that includes a restrictive diet. and an increase in energy expenditure (more exercise!)^3,4,5.

To lose weight, isn’t it enough to eat better and move more? “Of course, population surveys do not show that people who consume sucralose are thinner than people who do not consume it! We don’t make a diet with aspartame or sucralose, but we can use them as tools, ”says Isabelle Galibois, specialist in diabetes.

Hélène Baribeau, nutritionist, occasionally uses certain sweetened products as “tools” in the context of her private practice, in particular with a clientele of women in their fifties who have already made a significant reduction in calories. “You have to go on a case-by-case basis and ask yourself where this person is coming from,” she explains. If it is someone who ate a lot of sugar, you can, as a first step, reduce your sugar intake with the help of substitutes. But, at the same time, we must encourage him to eat less sugary foods. You have to do both, not replace one with the other. “

This is why the nutritionist only recommends sweetened products that offer nutritional value and therefore promote the adoption of healthy eating habits. “I’m thinking of yogurts, especially, and some rice and tapioca puddings, which contain calcium, vitamin D and protein. Even though there is a little sucralose, I consider them to be relatively healthy products. It’s not about replacing a piece of cake … with a piece of Splenda cake! », Says Hélène Baribeau.

Some websites promote synthetic sweeteners by encouraging consumers to maintain unhealthy eating habits. One of them even offers a weight loss diet that allows the consumption of chips… thanks to the use of this substitute. The calculation is simple: by replacing the “real” sugar with a sweetener, we reduce the daily calorie intake, which leaves room to eat chips!

Do sweeteners lead to the adoption of good eating habits or do they only serve the status quo, or even cheating?

The Canadian Diabetes Association, in its study report, recognizes this risk. “Synthetic sweeteners are more profitable when used to replace foods with high energy and low nutritional value, including sucrose (Editor’s note: sugar), and less profitable when used to replace foods. foods with high nutritional value such as milk, fruit and fruit juices. “

“If the substitute encourages you to eat foods that take the place of healthy foods, then there is a problem!” Exclaims Hélène Baribeau.

Another problem is that the sweetener can perpetuate the habit of consistently eating large portions of cakes, cookies or other floury desserts after a meal. At best, the person will not have changed their eating habits. At worst, it will enter the vicious circle of compensation.

“Sweetened products never taste like the original version. We want a real chocolate cake, but we have a little aspartame cookie. At some point you take it, your real chocolate cake. And you take twice as much! I prefer that people take the original version once in a while, rather than seeking compensation through all these products, ”slices the nutritionist.