Sweeteners and Weight: Help or Hindrance
Can Zero Sugar drinks and other sugar-free options actually support weight loss — or do they just make hungrier? We asked Ingrid Larsson, clinical nutritionist at Sahlgrenska University Hospital, to break down what the research really says.
Interview with Ingrid Larsson, clinical nutritionist at Sahlgrenska University Hospital. Photo: Johan Wingborg
Do we need sweeteners?
If the goal is to reduce sugar, the answer is yes — at least according to Ingrid. Today, consumption of sugar-sweetened beverages is far too high, and research classifies them as one of the least healthy foods. The healthiest foods include vegetables, fruits, beans, whole grains, nuts and seeds, plant-based fats, low-fat dairy products, and fish. But sweeteners can be a useful tool to cut down on sugar — without giving up taste.
Three common hypotheses – and what the research says:
- Sweeteners disrupt the body’s energy regulation.
- The more sweetness you consume, the more you crave it.
- People compensate by eating more when they save calories elsewhere.
Ingrid’s conclusion: None of these hypotheses have been proven in scientific studies.
In short – what research shows:
- Replacing sugar-sweetened soft drinks with sugar-free ones reduces energy intake without increasing appetite.
- Zero Sugar drinks can help maintain weight loss over time.
- In one study, participants who drank Zero Sugar beverages lost more weight and felt less hungry than those who drank water.
Why sugar-free drinks can help:
- They make it easier to stick to a diet since you can enjoy something tasty without extra calories.
- The social experience is the same as with regular soda.
- Visually, there’s no difference — the glass looks the same.
Lowcaly’s view
We believe sugar-free drinks can be a smart tool on the journey toward a more health-smart everyday life. For us, it’s not about restrictions — it’s about offering more choices that taste great and are free from sugar.
