Artificial Sweeteners vs. Water for Weight Loss: What the Research Shows

Artificial sweeteners may help promote weight loss, but water remains the best choice for overall health, according to experts and new research.

Replacing sugary beverages with artificially sweetened drinks or water can lead to modest long-term weight loss, particularly among individuals with overweight or obesity and high sugary beverage intake, a new study reports.

The findings, published in the American Journal of Clinical Nutrition, were based on data from 143,000 participants in the Nurses’ Health Study, Nurses’ Health Study II, and Health Professionals Follow-up Study. Participants, aged 26 to 65, were followed for 24 to 32 years with biennial updates on medical, lifestyle, and anthropometric data.

Key Findings on Weight Loss

• Mean weight gain among participants was 1.3 kilograms (2.8 pounds) per 4-year interval.
• Replacing three servings per week of sugary beverages with artificially sweetened drinks was associated with a weight loss of 1.39 kilograms.
• Similar weight loss results were observed when sugary beverages were replaced with water.
• Replacing artificially sweetened drinks with water resulted in only modest reductions in weight.

Expert Opinions on Artificial Sweeteners and Water

While the study highlights the potential benefits of artificial sweeteners for weight loss, experts caution about their long-term health risks and emphasize water as the superior choice.

“Avoiding sweeteners entirely by choosing plain water is the better option. This avoids the adverse effects of both sugar and artificial sweeteners and is beneficial for weight loss.”

“Water provides hydration and is void of additives. After all, sugar-sweetened and [artificially sweetened] beverages are considered ultra-processed. Therefore, choosing water is a great way to start reducing [processed foods] in the diet.”

Potential Reasons for Weight Loss with Artificial Sweeteners

Experts suggest that the weight loss associated with switching to artificially sweetened beverages may be due to an overall reduction in calorie intake. However, they stress that the long-term health effects of artificial sweeteners remain a concern.