Artificial Sweeteners & Sugar Alternatives
In a recent previous article I shared some of the research connecting sugar and the development of cancer. What about artificial sweeteners? Are they Healthy?
Americans consume about 20 teaspoons of sugar daily, not including what is found naturally in foods like fruit, milk and beans. Moderate sugar use itself is considered safe, and its caloric contribution may be small when used in moderation, but it can play a role in adult-onset diabetes, obesity and dental problems if abused.
Virtually all scientists agree that North Americans need to reduce their intake of sugar, but their views on artificial sweeteners are not as clear, but increasing evidence is showing that artificial sweeteners are not benign substitutes for sugar. In a new study, people who took sucralose (an artificial sweetener) for just one week developed signs of insulin resistance and diabetes, such as:
• increased cellular sugar uptake,
• increased fat formation,
• signs of inflammation and
• higher rises in insulin and triglycerides.
The overweight people in the study developed the highest rises in these markers of diabetes (The Endocrine Society's annual meeting, March 20, 2018, Abstract SUN-071). The higher the dose of sucralose, the higher the rise in the markers of risk for diabetes. This study confirms other studies showing that the use of artificial sweeteners is associated with increased risk for obesity and diabetes (Annals of Nutrition and Metabolism, Feb 23, 2017; Brit J of Nutrit, Sept 2014;112(5):725-734), even in people who are not overweight (BMJ, July 21, 2015).
Cancer concerns aside, researchers are finding new reasons that these no-cal taste enhancers are posing undue health risks without fulfilling the promise of helping you lose weight. Here are a few.
Tricking your Taste Buds - Artificial sweeteners, even natural ones like stevia, which comes from an herb, are hundreds, sometimes thousands, of times sweeter than sugar. Evidence suggests that exposing your taste buds to these high-intensity sweeteners makes them less receptive to natural sources of sweetness such as fruit. When your taste buds get dulled, you're more likely to seek out sweeter and sweeter foods.
Your Gut - Your gut gets confused when you eat zero-calorie-but-super-sweet artificial sweeteners. The sweet taste sends a signal to your gut that something high calorie is on its way, so your gut anticipates foods that do, in fact, have a high calorie count. But when those don't arrive, your gut doesn't utilize the foods efficiently, and that causes a cascading effect that interferes with your body's hunger signals. Several researchers have also shown that artificial sweeteners can change the bacteria in human guts to raise blood sugar levels (Cell Metab, Nov 4, 2014;20(5):701-3). This study in humans confirms other studies in mice that artificial sweeteners may cause high blood sugar levels with increased risk for diabetes and weight gain by changing the bacteria in your colon (Nature, Oct 9, 2014;514(7521):181-6). Many subsequent studies show that humans who regularly use artificial sweeteners have similar changes in the bacteria in their guts and are also at increased risk for developing high blood sugar levels. Just one week of consuming artificial sweeteners changed the gut bacteria of apparently healthy humans to cause higher blood sugar levels.
Hormones - Part of that cascading effect has to do with the hormone insulin. When you taste sweet foods, even if they have zero calories, your body still releases insulin as if you'd eaten sugar. Insulin leads to blood sugar spikes, which increase cravings. Research has also suggested that artificial sweeteners prevent your body from producing GLP-1, a hormone that controls blood sugar levels and feelings of satiety. Combined, the two imbalance of these hormones could be causing you to feel hungrier and eat more. High blood sugar levels call out more insulin and high insulin levels increase weight gain and inflammation to increase diabetes risk.
You May Eat More Calories - artificially sweetened foods can trick you into overeating because of they way they feel in your mouth. The taste and feel of food in our mouth influences our learned ability to match our caloric intake with our caloric need. High fat, high sugar foods taste both sweet and dense, signaling to your brain that they're high calories. But artificially sweetened foods often have a thinner consistency and texture than sugar-sweetened foods and thus, aren't as satisfying. Our natural ability to control how much we eat and, therefore, our body weight may be weakened when this natural link is impaired by consuming products that contain artificial sweeteners.
Other Alternatives to Sugar
Stevia. An herbal sweetening ingredient used in food and beverages by South American natives for many centuries and in Japan since the mid-1970s. This plant-derived sweetener is non-caloric and can be used in baking or cooking, but needs to be diluted before using.
Honey. While it has some antioxidant properties, honey is not necessarily healthier than white sugar, mainly because it can stick to teeth and contribute to cavity formation. However, honey does have more fructose than sugar, which causes less stress on the pancreas. Use sparingly, for flavor, and opt for 100 percent honey or raw honey rather than processed versions. Always try to use less than a recipe calls for to cut down your sugar intake.
Agave (pronounced ‘uh-GAH-vay’) nectar is a natural sweetener with a pleasant neutral taste. It ranks relatively low on both the glycemic index and glycemic load scales. However agave has a higher fructose content than any other common sweetener, more even than high fructose corn syrup (HFCS). Fructose does not readily raise blood sugar (glucose) levels because the body doesn’t metabolize it well. New research suggests that excessive fructose consumption deranges liver function and promotes obesity. The less fructose you consume, the better.
Bottom Line
More than 40 percent of North Americans today have higher than normal blood sugar levels. Artificial sweeteners are associated with higher blood sugar levels and weight gain, so I recommend avoiding them. If you’ve been using sugar appropriately, there is no reason to reach for a artificial substitute.
Tips on Cutting Back on Sugar
Replace one sugary drink a day - like regular soda - with water or a zero-calorie seltzer and you'll avoid about 10 teaspoons of sugar. Add lemon, mint or frozen strawberries for flavor and fun.
Ditch Fruit Juice - You see "fruit" so you think it's healthy, but really, it's just an over-hyped source of sugar. Fruit juice is calorie dense, provides no satiety, and receives 100 percent of its calories from sugar. Opt for tea, coffee, or water - drinks that are all naturally zero calories.
Handling sugar cravings - The craving for sweet can be a craving for sweet, but it can also be a craving for caloric intake. Figure out what you're body is really asking for by eating something savory, healthy, and full of protein, such as nuts.
Reward Yourself With Exercise - Exercise doesn't need a reward. Exercise is the reward. A substantial body of science tells us that exercise engages the same neural regions as other mood-enhancing rewards and produces similar chemical responses.