Artificial Sweeteners: Not So Sweet Afterall..
Although it sounds appealing a ‘zero calorie sweetener’, this is not as appealing as you may think. I delve in to why these artificial sweeteners are not good for you and why we should be sticking to the natural stuff.
Artificial What?
Artificial sweeteners are synthetic sugar substitutes. They are chemicals added to various foods and beverages.
Here are some Artificial Sweeteners to be wary of (note this list is not extensive, the food industry is constantly producing new chemicals and changing names to confuse consumers):
Aspartame (951, Nutrasweet, Equal, SugarTwin, AminoSweet, Canderel, NatraTaste Blue)
Acesulfame Potassium (950, ACK, SweetOne, Sunset)
Neotame (961, NewTame)
Saccharin (954, Sweet-n-Low, Sweet Twin, Necta Sweet)
Stevia (when made with fillers & other artificial sweeteners, opt for its natural form only)
Sucralose (955, Splenda, Nevella, Cukren, Sukrana, SucraPlus, NatraTaste Gold)
Truvia (stevia based)
But, why?
Artificial Sweeteners are often intensely sweeter, up to hundreds of times more than sucrose (common table sugar). Which means less needs to be used, a win for the food industries pockets. They contain virtually zero calories and do not cause blood sugar levels to rise. The food industry can then market & manipulate food products to appear “healthy”. They position their products to be sugar-free, low calorie and better for you. Sadly, this is not the case at all, they are not healthy and will not assist in long term sustainable weight loss, which is what so many consumers are ultimately seeking.
What are they in?
Artificial Sweeteners can be found in so many packaged food products, we’re talking gum: soft drinks, baked goods, canned foods, spreads, sauces, lollies, many sugar-free products, the list goes on. They are widely used in the food industry, so pretty much be wary of everything! They are also used in the dental industry as it was believed tooth decay was prevented, however studies have since disproven this.
Health Affects
An Australian government site express that “artificial sweeteners are usually present in foods which should not be consumed in large amounts anyway”, meaning that they should not really be consumed?? And due to them being so widespread in the food industry, I think that unfortunately, consumers are consuming more than they realise.
These additives can cause intense sugar cravings due to the extreme sweetness levels, which can lead to distorted eating habits. No thank you. A urge for sweetness can be due to many things (stress, fatigue etc), but it is also a cue for the body to consume food, which is a natural systematic occurrence. These artificial sweeteners provide zero calories and are instead going against the body’s desires & needs. Interestingly, The Journal of Behavioural Neuroscience did a study that investigated how these sweeteners interact with metabolism, they found that artificial sweeteners appear to short circuit these natural cues, which leads to the body being unable to signal fullness or increase metabolism to break down the food. This circuit produces greater fat production. Are you turned off yet? Worst of all, by continuing to consume artificial sweeteners the body will continue to behave in the same manner when consuming sugar. Wow.
Short term effects that have been reported include headaches, dizziness, rashes, bloating, nausea, diarrhea and digestive issues. Eeek!
A 2011 study conducted over a 10 year period that involved 3300 New Yorkers, found that 61 percent of those who consistently drank diet soda were at higher risk of stroke! We know what the main ingredient in these diet sodas are…. Just saying.
Studies have also found that these natural sweeteners are contributing to dysbiosis within our gut flora, which as we know from the recent media hype, the flora of our gut microbiome is extremely important.
Admittedly there is somewhat limited medical research on artificial sweeteners, which I think is more the reason not to consume them. The research that has been published does not look promising and has provided negatives for one’s health. I for one, would not like to be a part of this experiment & be a guinea pig.
What to Opt for Instead
Always read your food labels, check what kind of sweetener is being used. Although these sweeteners contain no calories, they can be detrimental to your health.
Choose less refined/more nutrient dense sugars instead and keep it varied just like you do with other foods. When using sugar always be mindful of quantity & quality. I choose to use Raw Honey, Pure Maple Syrup, Coconut Sugar, Rice Malt Syrup, Rapadura Sugar, Dates, Fruit, Stevia Leaf (drops or unprocessed green leaf stevia powder).
At the end of the day we are striving to be as naturally healthy as possible and artificial sweeteners do not fit into this philosophy.
Homework – Got to your pantry, read food labels, look for any of the above names. Found a product? Bin it. Comment below what it was!
