Tag Archives: sugar

The Truth Behind Artificial Sweeteners

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Do you know how artificial sweeteners act in your body? Nobody really does! Here are some thoughts as to how they affect your body, it may inspire you to reduce the sweetness in your food and drinks.

You probably know the negative health effects of eating too much sugar, especially “added sugars” like in soda pop, candy, baked goods, and many commercially-available cereals, salad dressings, marinades and sauces, just to name a few.  Added sugar is hiding just about everywhere in the grocery store.

Yes, ingesting refined sugar spikes your blood sugar and insulin, and increases your risk for a whole host of issues.

 A while ago, one of the food industry’s responses to the demand for lower-calorie foods that still taste great, was artificial sweeteners.

The idea behind them is that you can still get the sweetness, without the calories; like when you have a “diet pop” versus a regular one. Theoretically, this was going to help people maintain a healthy body weight, and hopefully not increase anyone’s risk of heart disease, diabetes, or obesity.

But, it doesn’t always work out the way we think it will…

Types of artificial sweeteners

Sugar substitutes fall into several categories, but what they all have in common is that they have a sweet taste and fewer calories than plain sugar.

Today we’ll specifically discuss “artificial sweeteners,” which are synthetic chemicals where a tiny bit tastes very sweet.

They’re also known as “non-nutritive sweeteners,” and include things like:

  • Saccharin (Sweet & Low),
  • Acesulfame potassium,
  • Aspartame (Equal & NutraSweet), and
  • Sucralose (Splenda).

Health effects of artificial sweeteners

Negative health effects from artificial sweeteners are cited all over the place, and while many studies show effects, others don’t. Cancer? Maybe yes, maybe no. Heart disease? Maybe yes, maybe no. Not to mention that much of the research has been on animals, which may or may not translate to people.

I did want to point out one ironic thing to do with artificial sweeteners and weight.

One study found that people who tend to drink diet sodas have double the risk of gaining weight than those who didn’t.

Another study has shown an increased risk for metabolic syndrome and diabetes for those who consume diet drinks every day.

While these results don’t apply equally to everyone, they do somehow seem ironic, don’t they?

How do artificial sweeteners affect our bodies?

Now that’s a million-dollar question!

There are so many ideas out there to try to explain it, but the reality is we don’t know for sure; plus, it might play out differently in different people.

  • Is it because people feel that they can eat cake because they’ve switched to diet soda?
  • Perhaps it’s because the sweeteners change the taste preferences so that fruit starts to taste worse, and veggies taste terrible?
  • Maybe artificial sweeteners increase our cravings for more (real) sweets?
  • It can be that the sweet taste of these sweeteners signals to our body to release insulin to lower our blood sugar; but, because we didn’t actually ingest sugar, our blood sugar levels get too low, to the point where we get sugar cravings.
  • Some even say (and at least one animal study suggests) that saccharin may inspire addictive tendencies toward it. Addictive like eating behavior involves a lot more than just a lack of will power.  There are biochemical reasons why some people lose control over certain foods.  It has been linked to processed foods.  Processed foods are usually engineered to be “hyperpalatable” – so they taste super good.  They also contain high amounts of empty calories  (including artificial sugars), and cause major blood sugar imbalances
  • Maybe there is even a more complex response that involves our gut microbes and how they help to regulate our blood sugar levels.

Conclusion:

Understand that added sugar is not good for you, but the solution may not be to replace them all with artificial sweeteners.

I highly recommend reducing your sugar intake, so you naturally re-train your palate and start enjoying the taste of real food that isn’t overly sweet.  This way you’re reducing your intake of added sugar, as well as not needing to replace it with artificial sweeteners.

Try having ½ teaspoon less of sugar in your hot morning drink. Try reducing a ¼ cup of the sugar called for in some recipes. Try diluting juice with water.

 Your body will thank you!

Recipe (naturally sweetened): Sweet Enough Matcha Latte

Serves 1

1 teaspoon matcha powder

1.5 cup almond milk, unsweetened

1-2 teaspoons maple syrup or honey (optional)

1. Heat almond milk and maple syrup/honey (if using) in a small pot.

2. Add matcha powder to cup.

3. When almond milk is hot, add about a ¼ cup to matcha and stir to combine.

4. Add rest of the milk to cup.

 Serve & enjoy!

Tip: You can steep a chai tea bag in the milk if you prefer chai tea over matcha.

References

https://chriskresser.com/the-unbiased-truth-about-artificial-sweeteners/

Disclaimer:

The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.

No fat, so fat. Why has low fat become so fat?

My husband and I were on a trip recently to Long Beach, California.  As we found the breakfast choices at the hotel unappealing, the usual bagel, zero nutrition cereal choices, sweet rolls and 8 dollar oatmeal, we decided to get a few things for the refrigerator in our room.

We found a large grocery store nearby and with basket in hand we attempted to find some plain yoghurt, granola, nuts and fruit.  For those of you who have read my post: My life long adventure with food, you know all about my love for full fat plain yoghurt.  It was pretty obvious once we started down the dairy aisle that my experience back in the 1980’s was about to repeat itself.  The difference here was not a lack of choice but all the choices we found in the dairy aisle that did not resemble the real thing.

Food manufacturers have taken this natural food that really is healthy and turned it into a sugar laden, additive containing fake food.  The worst part is that this is marketed as a healthy food choice, containing calcium, protein and those very important probiotic cultures.

Not so, by the time all the alterations take place there’s nothing left but empty, sugar laden (real or fake), additive loaded, artificial calories that feed our addiction for more empty calories.  This is a reflection of most if not all packaged foods out there.

As far as I could see from the average Long Beach, Californian roaming around the market, most were overweight; this preponderance of low fat products has not worked and I do believe we have known this for quite some time.

There are statistics out there to prove it just go to StatsCanada or Centre for Disease Control and Prevention, the numbers on obesity are mind boggling and not improving.

I once had someone show me their low fat cheese in their fridge, they remarked with a smile, “I can eat as much as I want, its low fat.”  This person is seriously overweight with a number of serious health conditions.

So, do like this Greek girl does, go for the full fat yogurt.  Put in some real fruit, and then eat a reasonable amount.  You’ll be amazed at how good it tastes, how satisfied you feel and eventually you’ll see how much better both you and your waist line feel .

 

 

Important small print you must read:
Disclaimer
The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen.