Think you can outsmart your body? Maybe...but it's going to take some willpower. Tons of research has been done on artificial sweeteners and one thing is clear: there is not an easy answer when it comes to deciding whether or not these non-nutritive food additives are right for your diet and lifestyle. Artificial sweeteners may be used in an effort to satisfy a sweet tooth or prevent blood sugar spikes in people with diabetes. However, despite the absence of sugar and the negligible calorie content, these tricksters may be harming, more than helping, your waistline. Whoa, weight gain without calorie consumption?? The short explanation for why this would happen is because the pleasure centers in our brain "light up" in response to ingestion of real sugar. When we provide the sweetness without the substance, as is the case with these artificial sweeteners, we may continue eating in an attempt to fill our sugar craving. Unless the only ingredient in the treat you're eating is the calorie free sweetener, this continued eating results in more calories eaten than intended, which will eventually lead to weight gain. So to be fair, it is not the sweetener per se that is causing the weight gain. It is the eating behaviors, which are thought to be triggered by the artificial sweetener. In addition to their association with weight gain, there have also been concerns regarding the safety and long term health implications of artificial sweeteners. The 5 artificial sweeteners approved as food additives by the oh-so-prudent FDA include the following:
In summary, artificial sweeteners are artificial. So while there may not be sufficient evidence to claim that they are harmful to human health, they are not recognized by our bodies in the way that naturally occurring substances are. They also aren't necessarily beneficial for weight loss. For this reason, I would suggest limiting them. Substituting for real sugar is okay, especially if you feel that you need to for medical reasons, but try to maintain a portion size comparable to one you'd take if real sugar were used. There really aren't any diet loopholes that will result in the ability to eat unlimited quantities of highly palatable foods without consequence. While you can have cake and eat it too, recognize that you will have the calories that go along with that cake. And that's okay! No need to play tricks on your body by feeding it emptiness that does not satisfy. Happy weekend! Check out these recent posts:
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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