Whether you have tried every diet in the book to lose weight or just want to modify your food choices to improve your health, making change isn’t always easy. Experts say it can take 3-4 weeks for a new behavior to become a habit and I have seen…
As of 2014, approximately 2.1 billion people – nearly one-third of the world’s population – are overweight or obese; with Americans tipping the scales at over 160 million. This includes nearly 75% of American men, more than 60% of women and over 30% of children under 20 years old (1).
It’s likely you know someone who may choose to regularly consume artificial sweeteners as part of their daily meal pattern in an effort to decrease total caloric intake in order to promote weight loss or manage their blood sugar (possibly you’ve tried them in the past as well). Are they the answer to the obesity epidemic and disease prevention? What are the differences in those different colored packets anyway?
What are they?An artificial sweetener, or sugar substitute, is any food additive that provides a sugary taste, but has significantly less associated calories, or food energy (2).
Some sugar substitutes are derived from natural sources, like stevia and monk fruit, while others are synthetic, coining the term “artificial sweeteners”.
Because they can be 200-20,000 times sweeter than sugar, smaller amounts are needed to achieve the same level of sweetness.
There are currently six artificial sweeteners approved for use in the U.S. by the Food and Drug Administration (FDA) (3). Saccharin (including the brand Sweet’N Low® and packaged in pink packets) was the first to be discovered in 1878, and after a sugar shortage following WWI, the popularity and use of artificial sweeteners skyrocketed.
The remaining five include aspartame (found in blue packets like Equal®), sucralose (marketed under the trade name Splenda® in a yellow packet), acesulfame potassium (with a brand name of SweetOne® in a light blue sachet), neotame and advantame; which are not as commonly used.
While sucralose usage is possibly the greatest in the country (4), aspartame has been the most studied artificial sweetener.
To that point, although the FDA has said artificial sweeteners are generally recognized as safe (GRAS) for human consumption and the National Cancer Institute has concluded from research they are not linked to cancer (5), we still don’t really know if there are long-term health consequences to their use.
Sucralose may actually raise blood sugar and insulin levels, particularly in obese individuals who do not regularly consume artificial sweeteners (6). However, small research studies have determined it may not have an increased effect on people who already typically use them (7).
The CDC found that 67% of consumer complaints regarding aspartame in the 1980’s involved neurological or behavioral symptoms, primarily headaches, but also included mood changes like depression and anxiety, sleep disturbances, confusion, dizziness, seizures, abdominal pain, nausea, diarrhea and irregular menses (8).
Other studies found no connection between artificial sweetener consumption and body weight or fat mass, but some of them reported a small increase in body mass index (9).
Artificial sweeteners have also been shown to drive the development of glucose intolerance negatively impacting the microbiome (10) and reduce the amount of healthy gut bacteria (11).
In addition, they may reset our taste perception, therefore foods that are naturally less sweet tasting may not offer the same satisfaction, or “reward”, as they did before. This phenomenon may result in a person seeking out more food in an attempt to please the pleasure centers of their brain, thus potentially promoting an overweight or obese status, as well as blood sugar irregularities (12).
As a mindful-eating practicing dietitian, I promote all foods fitting in moderation. However, I highly emphasize consuming whole foods for optimal health and wellness. If you are looking to decrease your caloric intake, but still want some added sweetness, currently stevia (found in green packets) and monk fruit (in orange) are the closest natural sugar substitute choices on the market.
Since long-term studies are still lacking on how these artificial sweeteners may ultimately be affecting us, what we want to consider more is listening to what our bodies are saying after consuming them. Do we experience any negative side-effects, like a headache, bowel pattern changes or the desire to eat more of something since it may claim to be sugar-free, even though we are no longer physically hungry?
Join Regina for her upcoming webinar, The Not So Sweet Truth About Artificial Sweeteners.
Regina Saxton is a Registered Dietitian Nutritionist specializing in intuitive eating behaviors helping women develop a healthy relationship with food and their bodies while managing weight and disease for optimum health. She has a private practice out of Georgia and offers virtual nutrition coaching nationally. Visit her website for more information, reginasaxton.com
Our health and how we age are not only dependent on our genes, exercise and a positive attitude. What we eat has a major influence on how well we look and feel as we head into our golden years. Simple changes to the choices made on a daily basis can make aging well something to look forward to.
One vitamin (really a type of hormone) that most of us are deficient in, but is essential to optimal health is vitamin D (specifically, vitamin D3 or Cholecalciferol), and many longevity experts call it the miracle anti-aging vitamin.
A lack of D3 is thought to be a factor in many health problems, from increased cancer risk to inflammation and osteoporosis. Our bodies make vitamin D when our skin is exposed to sunlight. Ten to fifteen minutes per day between the hours of 10am and 3pm on unprotected skin is all you need. However, increased time is necessary for those who are older, have darker skin or are obese. By using sunscreen to prevent the risk of skin cancer after a thirty-minute sunbathe, not to mention wrinkles, or if you happen to live in northern regions (37 degrees above the equator or basically north of Atlanta, GA) during the winter months, you are unlikely to get sufficient sun exposure to produce enough. Since our vitamin D level decreases with age, and it can be difficult to get adequate amounts from the food and beverages we consume, the majority of individuals take it in the form of a supplement. A simple blood test can determine if your vitamin D3 level is within the recommended healthy range; ideally between 30 and 60 ng/ml. In the meantime, you can eat more fatty fish, mushrooms, and fortified dairy, juice and cereal products.
We also tend to become deficient in B vitamins as we age, especially B6. Thankfully, this vitamin is one you can easily get through food by choosing poultry and other meats, as well as fish including cod, salmon, halibut and tuna. Fruits and vegetables such as avocados, red bell peppers, spinach, yams and potatoes with the skin on, asparagus and green peas are also excellent sources of this essential vitamin. Snacking on unsalted sunflower seeds, chestnuts and pistachios will supply a good dose of B6 too.
If you want to age well, there’s no better strategy than loading up on the veggies. They provide essential minerals and vitamins. Plus, they are chock full of natural antioxidants. Strive to eat a “rainbow” of colors, as the darker the pigment in the food, the more minerals and vitamins it contains. Choose dark green leafy greens including kale and Swiss chard, orange and red foods such as carrots and tomatoes, purple fruits and veggies similar to blueberries and beets, as well as yellow foods like peppers and squash.
Fat is not the enemy when it comes to aging well. Good fat from omega-3 fatty acids, that is. Two crucial ones – EPA and DHA – are primarily found in certain fish. Two to three servings of fish a week is adequate, since so many types are contaminated by mercury, PCBs, dioxin or other toxins, so more is not necessarily better. This warning about fish is true especially for children and pregnant women. Another omega-3 fatty acid, ALA (alpha-linolenic acid), is found in plant sources such as nuts and seeds like walnuts, chia and oils from flaxseed. These all support heart health and brain cell function, among other anti-aging benefits. They are also thought to be important for cancer prevention and reducing the risk of autoimmune disease, which can increase as we age.
An additional strategy for nutritionally aging well is to increase your fiber consumption. Although we need a little less as we get older, most of us never reach the recommended 21-38 grams per day. Aim for two servings of fruit, three vegetables and three to four portions of whole grains daily. Remember to gradually increase your fiber intake, as well as your water to prevent any gastro-intestinal discomfort.
Most everyone can drink more water. It is essential to cellular function and organ health, including adequate digestion and glowing skin. Who doesn’t want that? Increasing your water intake gradually is the key to establishing a new habit. Start by drinking one glass for every caffeinated beverage you consume. Then slowly begin to replace other liquids like diet drinks, fruit juices or sugary beverages to work up to a minimum of eight glasses a day. Be sure to consult your physician or a Registered Dietitian Nutritionist if you have a heart, kidney or lung disease as your fluid intake may need to be limited.
Last, but not least, don’t skip breakfast. It is the most important meal of the day for fueling your body and maintaining your metabolism. Choosing your breakfast foods wisely will give you the energy needed to start your day on the right track. Reserve fast food, high-fat options, pastries, and high-sugar cereals to infrequent emergency situations.
Hopefully, by implementing the suggestions offered you will begin aging well by eating well.
Curious if your levels of D3, B6 and many other micronutrients are within normal range? Order a test HERE and MedFit members will receive 10% off the analysis consultation with promo code MEDFIT.
Regina Saxton is a Registered Dietitian Nutritionist specializing in intuitive eating behaviors helping women develop a healthy relationship with food and their bodies while managing weight and disease for optimum health. She has a private practice out of Georgia and offers virtual nutrition coaching nationally. Visit her website for more information, reginasaxton.com