La OMS recomienda no utilizar sustitutos del azúcar para perder peso.

“The same population who is already seeking out the use of NSS is the population that may be engaging in other dietary and lifestyle factors that may increase the risk of obesity, type 2 diabetes, and cardiovascular disease,” she explained. “This does not necessarily mean that NSS causes these conditions.”

Whether or not you use artificial sweeteners, limiting sugar is still an important dietary strategy for achieving a healthy weight. There are plenty of ways to do so besides swapping a regular Coke for a diet Coke or adding a Splenda packet to your morning coffee.

“One of my favorite ways to sweeten foods is to use pureed fruit as a replacement for added sugars in baked goods,” Palinski-Wade advised. “You can use any pureed fruit such as banana, apples, or even prunes in a one-to-one swap for added sugar to provide all the same sweetness and moisture with no added sugar—while boosting fiber intake as well.”

Draayer suggested upping the flavor factor of dessert foods by experimenting with spices in place of some sugar. “Cinnamon, nutmeg, and vanilla can enhance the perception of sweetness while adding a ton of flavor,” she said. She also recommended substituting honey or maple syrup for white sugar, as their stronger flavors may allow you to use less of them.

Finally, remember that, in your efforts to lose weight, there’s no need to demonize any sweeteners, “real” or faux.

“Neither sugars nor non-nutritive sweeteners (NNSs) are inherently ‘bad.’ It all comes down to context,” Draayer emphasized.

“For example, switching from regular soda to a diet version could be helpful in avoiding the blood sugar spikes and crashes associated with sugary drinks,” she concluded. “On the other hand, choosing a sugar-sweetened cookie over a ‘diet’ cookie might be the better choice if it means more satisfaction and fewer feelings of deprivation, which could lead to overeating later on.”