When it comes to weight loss, artificial sweeteners may be more of a hindrance than a help. A recent study warns that consuming sucralose, the chemical name for the much-utilized sweetener Splenda, may actually increase feelings of hunger instead of curbing them.

Commonly found in low-sugar and no-sugar foods like ice cream, soft drinks, and sparkling water, sucralose's impact on appetite control has been studied by experts. According to a study published in Nature Medicine, this sugar substitute may contribute to intensifying activity in the hypothalamus, an area of the brain that governs appetite.

The comprehensive study included 75 individuals aged between 18 to 35, who consumed three different beverages over the course of the study: one sweetened with table sugar (sucrose), one sweetened with sucralose, and plain water. Post-drink feelings of hunger were rated by participants on a scale of 1 to 10. MRI scans were also used to record alterations in their brains.

As per the participants’ feedback, feelings of hunger were significantly more profound after consuming beverages sweetened with sucralose compared to those sweetened with sucrose. "The sucralose heightened activation in the hypothalamus which in turn led to increased hunger." explained lead study author Kathleen Page, MD, MS, and director of the Diabetes and Obesity Research Institute at the Keck School of Medicine​ of USC.

This could be due to the brain being "tricked" by this non-caloric sweetener as it anticipates calories to be coupled with a sweet taste. When these anticipated calories aren't supplied, your brain's hunger response is activated, according to Page.

Further research is still needed to verify the study’s findings and assess the long-term impacts. Though similar reactions have been noticed in animal studies, the human response to sucralose is still in the process of being comprehended by scientists.

In 2023, the World Health Organization (WHO) issued guidance absolving artificial sweeteners of aiding effective weight management due to their failure of ensuring long-term weight loss.

Shiara Ortiz-Pujols, MD, MPH, director of obesity medicine at Northwell Staten Island University Hospital, warned against overconsumption of artificially sweetened drinks. "People often erroneously believe that a shift to noncaloric sweeteners like sucralose is a better option than sucrose," she explained. She further noted that her observations reveal that people often tend to consume more than what is ideal when they switch to such alternatives.

Artificial sweeteners might also interfere with the gut microbiome and have been connected with a higher risk of stroke and diabetes in some studies. Though deemed safe to consume, sucralose might not be the go-to choice for weight-loss attempts.

Page advised against substituting caloric sweeteners with noncaloric sweeteners. The more beneficial way to approach this would be to limit the consumption of ultra-processed foods rich in added sugars and artificial sweeteners.

Page suggested a shift towards healthier eating habits, "Retraining our brains and taste buds to appreciate healthier options like fruits and vegetables that possess natural sweetness without the ultra-sweet taste that promotes cravings for sweets over time, is the way forward."

Transitioning away from sucralose use might prove challenging, particularly since brand-name sucralose, Splenda, is America's most popular sugar substitute. Moderate consumption of sucralose, or consuming it only when experiencing sweet cravings, can be a viable compromise, as suggested by Sandra J. Arévalo, MPH, RDN, director of Montefiore Nyack Hospital's community health and wellness.

For effective weight management, water should be prioritized over naturally-sweet or artificially-sweetened drinks. Arévalo recommends enhancing water flavors with natural additions, "I suggest adding lemon or lime slices, mint, cucumber slices, or berries to the water. Leaving it overnight will enhance the flavor significantly."

The study concludes that while consuming artificial sweeteners, especially sucralose, may increase brain activity that induces hunger, it is healthier to reduce processed foods and increase consumption of whole foods such as fruits.