The Not So Sweet Truth About Artificial Sweeteners
A patient I had years ago shared with me that they had had a terrible time with a random onset of health issues and that these health issues had been so severe, they even caused physical injuries. They visited all kinds of specialists – none of them knowing exactly what the issue was with this patient. Finally, in a moment of frustration and without really anything left to do, a healthcare provider suggested to this patient the most valuable thing in all the testing that had been done and definitely the easiest – try keeping a food journal. Within a month the patient linked the health issues to a particular food they had been eating that had a lot of artificial sweeteners in it. While most of us do not have that profound of a reaction to artificial sweeteners, there is mounting evidence against them that suggests that they may not be the innocent, guilt-free sugar substitutes we once thought they were.
Loved for their sweetness without the calories, let’s first look at the names of these sweeteners and where you can find them. The common artificial sweeteners include aspartame (aka: NutraSweet, Equal); Saccharin (aka: Sweet’N Low, Necta Sweet); Sucralose (aka: Splenda); Acesulfame potassium (Ace-K) (aka: Sunett, Sweet One); and Neotame (aka: names can vary). These sweeteners can be found in diet sodas, sugar-free chewing gum, sugar-free desserts, tabletop sweeteners, an undisclosed ingredient in highly processed foods and even some medications.
While artificial sweeteners like aspartame, saccharin, sucralose, and neotame have received approval from health agencies like the FDA, questions about their long-term safety persist. The first issue that surrounds artificial sweeteners is metabolic confusion. It has been strongly suggested that they may actually confuse your metabolism by disrupting the body's natural ability to regulate calorie intake. When you consume something sweet, your body expects calories to follow. When it doesn't receive those calories, it may lead to overeating and weight gain in the long run.
The second issue surrounding artificial sweeteners is how it alters our taste preferences. These sweeteners are made to be several times sweeter tasting than sugar, potentially leading to an increase in the preference for intensely sweet foods. This shift can make naturally sweet and nutritious foods like fruits and vegetables seem less appealing.
Finally, there have been numerous studies suggesting a link between artificial sweeteners and negative health outcomes such as increased risk in metabolic disorders and cardiovascular disease. Several studies have shown that obesity is correlated with diet soda as much as it is with regular soda. Research in this area is ongoing but it highlights a few key things about artificial sweeteners that are important to recognize. First, these sweeteners are typically used in highly processed food items or fake food so, for good health, you shouldn’t be consuming them anyway. Second, because they are fake and they have even raised questions about safety, why would you put that in your body? Don’t. Just don’t.
Even Stevia (aka: Truvia, Stevia in the Raw, SweetLeaf) which is considered by many to be a great natural alternative sweetener due to its lack of calories, has some issues. Considered a diuretic, Stevia can cause issues with expelling too much water and electrolytes form the body thereby resulting in kidney and/or blood pressure issues. It is also speculated from research that it could possibly cause endocrine disruption. So, what do you do when you are trying to sweeten something?
The best sweeteners are natural sweeteners like honey and pure maple syrup that both have a lower glycemic index than cane sugar. They also have small amounts of vitamins and minerals and antioxidants as well as fewer processing chemicals. The key is in moderation however as they still can still impact blood sugar levels. For more information on dietary choices and creating a healthy and sustainable lifestyle in the ever-evolving landscape of nutrition and health, visit my website at (thehealthandwellnessnp.com) and subscribe for free with your e-mail for weekly blog posts to be sent to you along with some other exciting upcoming announcements and offers. Together, let’s transform your health!