People can be passionate when it comes to artificial sweeteners. My experiences have shown me that you should use common sense when it comes to your health. When you eat products in as natural a state as possible, you see the most benefits to your health. It’s great when research backs up this common sense, and it applies to artificial sweeteners as well. Atrificial sweeteners are a zero-calorie sweetener, which on the surface looks like a good thing. Zero calories, and you can still get your sweet fix- win, win, right? There were studies showing a causation between artificial sweeteners and weight gain, but the research wasn’t strong enough to lead me to recommend against these sweeteners. However much I may have disliked the idea of putting something artificial into our bodies, the science just wasn’t there for me to be able to recommend avoiding them.
However, now the research is showing that artificial sweeteners aren’t that healthy. Studies have shown that artificial sweeteners can lead to glucose intolerance because they can alter your gut microbes, leading to impaired glucose tolerance (IGT). IGT means that you have elevated blood sugar and is associated with insulin resistance. It can precede Type 2 diabetes and is also a risk factor for mortality. Additionally, when you use artificial sweeteners, your body continues to crave super sweet foods. A more natural approach would be to use natural sweeteners like stevia and monk fruit extract. However, this approach still keeps you used to high levels of sweetness in your diet. I recommend eating fruit to satisfy the majority of your sweet cravings. And remember, balance is key! Don’t eliminate sugar and sweet treats from your diet, but instead focus on enjoying them when you do have them and eat them in moderation.
References
Suez et al. (2014): Artificial sweeteners induce glucose intolerance by altering the gut microbiota
Suez et al. (2022): Personalized microbiome responses to non-nutritive sweeteners
Pepino et al. (2013): Sucralose affects glycemic and hormonal responses
Debras et al. (2023): Artificial sweeteners and risk of type 2 diabetes
Disclaimer: The information provided in this email is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or nutrition regimen.
