Artificial sweeteners have long been marketed as a healthier substitute for sugar. They are especially targeted at people looking to cut calories or manage blood sugar levels. But a new study suggests that these sugar alternatives may not be as safe as we believe. They may even increase the risk of type 2 diabetes more than regular sugar does.
The study, published in the journal Diabetes & Metabolism, analyzed health and dietary data from 36,608 Australian adults aged 40 to 69 over a 14-year follow-up period.
Researchers from institutions in Australia and the Netherlands discovered that participants who drank one can of artificially sweetened soft drink per day had a 38% higher risk of developing type 2 diabetes compared to those who rarely consumed such beverages.
Surprisingly, that risk was even higher than the 23% increase associated with drinking sugar-sweetened soft drinks.
Weight Isn’t the Whole Story
The study also found a key difference in how sugar and artificial sweeteners affect diabetes risk.
- When body weight was accounted for, the link between sugar-sweetened beverages and diabetes disappeared, suggesting that weight gain was the primary risk factor.
- However, the connection between artificial sweeteners and type 2 diabetes remained strong even after adjusting for weight.
This means that something other than just added calories or obesity may be at play when it comes to diet sodas and metabolic health.
Correlation, Not Causation — But Still Concerning
The researchers caution that their findings do not prove causation. Rather, they show a strong association between artificial sweeteners and diabetes risk.
As with many nutritional studies, other lifestyle or genetic factors could contribute to the trend. Still, the consistency with previous international studies adds weight to the findings.
“Artificial sweeteners are often recommended to people at risk of diabetes as a healthier alternative,” said Barbora de Courten, biomedical scientist at the Royal Melbourne Institute of Technology (RMIT). “But our results suggest they may pose their own health risks.”
How Could Sweeteners Be Harming the Body?
There are several theories on how artificial sweeteners might contribute to insulin resistance and type 2 diabetes:
1. Insulin Response Mimicry
Some sweeteners, like aspartame, have been shown to trigger an insulin response similar to sugar, potentially leading to blood sugar imbalances over time.
2. Gut Microbiome Disruption
Others, such as sucralose and saccharin, may interfere with gut bacteria, reducing the body’s ability to regulate glucose metabolism. This disruption can lead to glucose intolerance even in people who are not overweight.
3. Taste-Metabolism Disconnect
Artificial sweeteners may confuse the body’s metabolic processes. The sweet taste without accompanying calories could lead to dysregulated hunger signals, possibly increasing cravings or affecting how the body processes actual sugar later.
A Pattern Emerging Worldwide
This isn’t the first study to link artificial sweeteners with metabolic health problems. Similar findings have emerged from studies in Europe, the U.S., and Asia, although this is among the first of its scale in Australia.
Given that different countries use varying types and concentrations of sweeteners, more international, long-term studies are needed to fully understand the scope of the risks.
Marketing vs. Science: A Disconnect?
Artificially sweetened drinks are often branded as “better-for-you” options, especially for people trying to lose weight or manage diabetes. But this research questions whether these beverages deserve their healthy reputation.
“We support measures like sugary drink taxes,” de Courten said. “But our study shows we also need to pay attention to artificially sweetened options. These are often marketed as better for you, yet may carry their own risks.”
Policy Implications: Beyond Sugar Taxes
Public health strategies have increasingly focused on reducing sugar consumption, particularly through soda taxes and nutrition labeling. But researchers argue that these policies should also cover non-nutritive sweeteners, which currently fall into a regulatory gray area in many countries.
“There’s a clear need for broader public health messaging and policy interventions that don’t just replace sugar with sweeteners,” said de Courten. “The goal should be to reduce consumption of all sweetened drinks, period.”
What Should You Drink Instead?
If you’re concerned about your diabetes risk, here’s what experts recommend:
- Water: Always the safest and healthiest hydration choice.
- Unsweetened herbal teas: Offer flavor without added sugars or chemicals.
- Infused water: Add lemon, cucumber, mint, or berries for natural flavoring.
- Plain coffee or tea: In moderation and without sweeteners.
Bottom Line: Rethink the ‘Diet’ in Diet Soda
This study adds to growing concerns that artificial sweeteners may not be the risk-free alternative they’ve been touted to be. While more research is needed to establish causality, the findings suggest caution, especially for those already at risk of metabolic diseases.
If you’re drinking artificially sweetened beverages every day under the assumption that they’re harmless—or even beneficial—it may be time to reassess.