Debunking rumors: Sugar-free foods do not cause obesity!

In today's society, as people's attention to health continues to increase, obesity has become the focus of many people. In order to meet consumers' demand for healthy diets, a large number of foods that are advertised as "sugar-free" and "low-calorie" have emerged on the market. These sugar-free foods are widely promoted as "weight loss tools", as if as long as you choose sugar-free products, you can easily control your weight and enjoy delicious food without worrying about getting fat. However, is this statement really scientific? Does sugar-free food really not cause obesity? This article will start from a scientific perspective, combined with authoritative research and expert interpretation, to deeply analyze this widely circulated health misunderstanding, and help the public correctly understand the relationship between sugar-free foods and obesity.

1. The rise of sugar-free foods and market status

In recent years, the sugar-free food market has shown a rapid growth trend. From sugar-free beverages to sugar-free baked goods, to various sugar-free snacks, these products are usually labeled "sugar-free" and "zero calories" on the packaging, attracting consumers who want to control their weight. These sugar-free foods mainly use sugar substitutes (such as aspartame, erythritol, stevia, etc.) to replace traditional sugars (such as sucrose and fructose), thereby reducing calorie intake.

However, despite the growing popularity of sugar-free foods in the market, whether they can really help people control their weight is a question worth exploring in depth.

2. The relationship between sugar-free foods and obesity

1. The truth about the calories of sugar-free foods

Many people believe that sugar-free foods are low in calories and will not cause obesity because they do not contain sugar. However, this view ignores the other ingredients of sugar-free foods. In fact, although many sugar-free foods reduce the use of sugar, they may increase the content of other high-calorie ingredients, such as fat and starch. For example, some sugar-free biscuits and cakes, in order to improve the taste, will add a lot of oil and flour, these ingredients are not low in calories.

Studies have shown that the calorie differences of sugar-free foods mainly depend on their ingredients and production processes. Some sugar-free foods may indeed have lower calories than regular sugary foods, but other sugar-free foods may have the same or even higher calories as regular foods. Therefore, it is unscientific to judge whether a food will cause obesity based solely on the "sugar-free" label.

2. Effects and controversies of sugar substitutes

The sugar substitute commonly used in sugar-free foods is a low-calorie or zero-calorie sweetener, which is usually dozens or even hundreds of times sweeter than sucrose. Common sugar substitutes include aspartame, erythritol, stevia, etc. These sugar substitutes provide sweetness while providing almost no calories, so they are widely used in sugar-free foods.

However, the mechanism of action of sugar substitutes and their effects on the human body have always been a hot topic of scientific research. On the one hand, sugar substitutes can indeed reduce sugar intake, thereby reducing calorie intake; on the other hand, sugar substitutes may have some complex effects on the body. For example, some studies have shown that sugar substitutes may interfere with the balance of intestinal flora, thereby affecting the body's metabolic function. In addition, sugar substitutes may stimulate appetite, causing people to consume more calories on other foods.

3. Scientific research: the relationship between sugar-free foods and body weight

In recent years, a number of scientific studies have explored the relationship between sugar-free foods and body weight. For example, a study published in the Journal of the American Medical Association (JAMA) followed up more than 10,000 participants over a long period of time, and the results showed that people who consumed sugar-free beverages for a long time had no significant advantage in weight control, and some people even gained more weight.

Another study published in the Journal of Nutrition also pointed out that sugar substitutes in sugar-free foods may stimulate appetite, causing people to consume more calories on other foods, thus offsetting the calorie reduction brought by sugar-free foods. In addition, some studies have also found that long-term intake of sugar substitutes may lead to insulin resistance, further increasing the risk of obesity and diabetes.

3. Why sugar-free foods may not help you lose weight?

1. Effects of sugar substitutes on appetite

Although sugar substitutes do not provide calories, their sweet taste stimulates the "reward mechanism" in the brain and triggers appetite. Studies have shown that sugar substitutes may interfere with the brain's perception of fullness, causing people to still feel hungry after consuming sugar-free foods, thereby consuming more calories from other foods.

2. Effects of sugar substitutes on metabolism

Sugar substitutes may have complex effects on the body's metabolic function. Some studies have found that sugar substitutes may interfere with the balance of intestinal flora, thereby affecting the body's metabolic function. In addition, sugar substitutes may cause insulin resistance and increase the risk of obesity and diabetes.

3. Ingredients of sugar-free foods

Although many sugar-free foods reduce the use of sugar, they may increase the content of other high-calorie ingredients, such as fat, starch, etc. The calories of these ingredients are not low, so sugar-free foods are not necessarily healthier than ordinary foods.

4. The real way to control weight: comprehensive lifestyle changes

Although sugar-free foods may have lower calories, choosing sugar-free foods alone is not effective in controlling weight. The key to controlling weight lies in comprehensive lifestyle changes, including a proper diet, moderate exercise and good living habits.

1. Healthy diet

A proper diet is the basis for controlling weight. It is recommended to reduce the intake of high-calorie, high-fat, and high-sugar foods and increase the intake of vegetables, fruits, whole grains, and high-quality protein. In addition, it is also very important to control the total calorie intake of the diet. Even if it is sugar-free food, if you consume too much, it will still lead to excess calories.

2. Exercise moderately

Moderate exercise is an important means of controlling weight. It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, jogging, swimming, etc. In addition, increasing muscle strength training can also help increase the basal metabolic rate, thereby better controlling weight.

3. Good living habits

Good living habits are also very important for weight control. For example, getting enough sleep, reducing stress, and avoiding staying up late all help maintain the body's normal metabolic function.

V. Conclusion

Although sugar-free foods reduce sugar intake to a certain extent, it does not mean that they will not cause obesity. Scientific research shows that sugar substitutes in sugar-free foods may stimulate appetite and interfere with metabolic function, thereby offsetting the calorie reduction they bring. In addition, the ingredients of many sugar-free foods are not healthy and may still lead to excess calories. Only through a reasonable diet, moderate exercise and good living habits can we truly stay away from obesity and embrace a healthy life.

[Fund Project] Shanghai Rehabilitation Medicine Association "Health Management Research Fund" Science Popularization Project (No.: 2024JGKP03), Shanghai Pudong New Area People's Hospital Science Popularization Talent Capacity Improvement Project (No.: PRYKP202501)

[Author] Xu Yongkui Chen Ye Shanghai Pudong New Area People's Hospital