Q: Do sweetened foods and drinks affect my metabolism?

A: Sweeteners (even sugar-free options) can have an impact on your metabolic health. Sugar-sweetened products like sodas, desserts, and many processed foods are high in calories and can lead to weight gain when consumed in excess. Over time, high sugar intake is linked to increased risks of obesity, Type 2 diabetes, heart disease, and fatty liver disease.

Non-nutritive sweeteners, like sucralose and stevia, are often used as sugar substitutes because they contain little to no calories, helping reduce sugar and calorie intake, and supporting weight management. Some studies suggest that sweeteners may alter gut bacteria, increasing cravings for sweet foods, or impacting insulin sensitivity.

These effects can vary from person to person, depending on genetics, overall diet, and lifestyle. Occasional use of sweeteners may not be harmful but relying heavily on sweetened foods can increase metabolic risk over time. The healthiest approach is to limit added sweetness altogether and focus on whole, nutrient-rich foods.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)

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