Kevin explores the ups and downs of artificial sweeteners. From weight management and diabetes control to potential effects on mood and metabolism, Kevin breaks down the key pros and cons. Whether you're team Coke, Pepsi, or just curious about sugar substitutes, listen for a quick dive into the sweetener debate.
Kevin explores the ups and downs of artificial sweeteners. From weight management and diabetes control to potential effects on mood and metabolism, Kevin breaks down the key pros and cons. Whether you're team Coke, Pepsi, or just curious about sugar substitutes, listen for a quick dive into the sweetener debate.
Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.
Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.
Find Get-Fit Guy on Facebook and Twitter, or subscribe to the newsletter for more fitness tips.
Get-Fit Guy is a part of Quick and Dirty Tips.
Links:
https://www.quickanddirtytips.com
https://www.facebook.com/GetFitGuy
https://twitter.com/GetFitGuy
https://www.kevindon.com/
=Welcome back to Get Fit Guy, Kevin Don here. This week I wanted to have a chat about artificial sweeteners and if I think they are a force for good or not. This was inspired by me really craving a Pepsi this past week (oh thats another thing I wanna know…are you team coke or team Pepsi?) For me: pepsi every time, which I usually only about once a year, but yeah. PEPSI send my sponsorship money now please. Ok, where was I…yes so I picked up a Pepsi and almost spat it out. YUCK. What on earth have they done? Well, the Pepsi UK website tells me what they have done is replaced almost all the sugar with 2 types of artificial sweetener! No wonder why tastebuds receded into my skull. So, I hope your coffee is ready, because we’re in for a bit of a chat.
Artificial sweeteners are like the magic wands of the food industry. Abracadabra! and less sugar, fewer calories, and seemingly now guilt free! Whatever that means, no one should be guilty about eating any foods. That is how things like eating disorders develop. Of course we know that a salad has more and different micro nutrients than a burger, but doesn’t make a burger bad. Objects themselves have to inherent moral values, the actions of the agents do. That is Amy philosophical way of saying things aren’t bad its what you do with them that is. Any rational agent knows a burger is ok and that a burger for every meal is less ok. Artificial sweeteners are found in a variety of products, from diet sodas to sugar-free gum, and they're often seen as a godsend for many people struggling to cut down on sugar. But as with all things, there’s plenty of debate about their real benefits and potential drawbacks. Let's pull back the curtain and take a closer look, shall we?
The Sweet Side (Pros)
1. Weight Management and Obesity
One of the biggest reasons people turn to artificial sweeteners is to manage their weight. Since these substances provide the sweetness without the calories, they are seen as a tool to help reduce overall caloric intake. Theoretically, that should help with weight loss or maintenance.
Imagine your usual sugary drink. Packed with calories, right? Now, swap it with a zero-calorie sweetened version. You get the taste, but none of those pesky calories. Multiple studies suggest that replacing sugary drinks with artificially sweetened ones can help reduce overall calorie intake and assist in weight management efforts. For instance, a study published in the American Journal of Clinical Nutrition in 2012 showed that participants who consumed artificially sweetened beverages often had lower overall calorie consumption and modest weight loss compared to those who consumed sugar-sweetened beverages.
2. Dental Health
Sugar is notorious for its role in tooth decay. Bacteria in your mouth love sugar; they feed on it and produce acid, which erodes tooth enamel. Since artificial sweeteners don’t provide those bacteria with what they need to produce acid, they can be much kinder to your teeth. The American Dental Association (ADA) suggests that sugar substitutes can contribute to better dental health by reducing the risk of cavities.
3. Diabetes Management
For people with diabetes, controlling blood sugar is a crucial part of everyday life. Sugary foods can cause significant spikes in blood glucose levels. Artificial sweeteners, on the other hand, do not raise blood sugar levels, making them a safer choice for people managing diabetes. The Diabetes Care journal in 2018 published a review asserting that non-nutritive sweeteners, when used instead of sugar, provide a safer, low-glycemic alternative to high-sugar foods and beverages.
4. Versatility in Diets
With the rise of various dietary needs and preferences, from low-carb and keto to calorie-counting and diabetes-friendly, artificial sweeteners offer a versatile tool. They can be used in baking, cooking, and drinks without the pitfalls of sugar. This allows people on restrictive diets to enjoy sweet foods without compromising their goals.
The Bitter Aftertaste (Cons)
Now, let’s look on the other side of this coin. What’s the catch?
1. Potential Health Risks
There have been concerns about the long-term health effects of artificial sweeteners. Some preliminary studies raised eyebrows about links to cancer, although subsequent research, including large-scale reviews by bodies like the National Cancer Institute and the FDA, have generally found them safe for consumption at acceptable daily intake levels. However, these debates periodically resurface, keeping some consumers wary.
2. Metabolic Effects
There's an evolving body of research suggesting artificial sweeteners might affect metabolism. A 2014 study in Nature indicated that some artificial sweeteners could alter gut microbiota, which in turn could affect glucose metabolism. This research is in its early stages, but it suggests that the relationship between our bodies and artificial sweeteners may be more complex than once thought.
3. Behavioral and Psychological Impacts
Here’s an odd twist: some studies suggest that consuming artificial sweeteners might lead to weight gain. Wait, what? The theory here is that sweeteners might confuse the brain. Imagine your brain gets used to the signal that sweet taste equals incoming calories. When sweeteners offer the taste without the calories, it might disrupt hunger and satisfaction cues, potentially leading to overeating and weight gain. This notion is supported by a study in the Yale Journal of Biology and Medicine from 2010, which proposed that artificial sweetener consumption could desensitize the brain’s reward centers, possibly causing increased cravings for sweet, high-calorie foods.
4. Serotonin Levels and Mood
Here’s where it gets even more intriguing. Artificial sweeteners and brain chemistry. Specifically, some sweeteners might mess with serotonin levels. Serotonin is our “feel good” neurotransmitter and plays a crucial role in mood regulation and overall sense of well-being.
There’s emerging research suggesting that certain artificial sweeteners, such as aspartame, might affect serotonin levels and, consequently, mood and mental health. A noteworthy study published in the journal Psychopharmacology in 1993 observed that high doses of aspartame were linked to significant cognitive and mood effects in some individuals. The hypothesis is that phenylalanine, a component of aspartame, can interfere with the brain's production of serotonin, potentially leading to mood swings, depression, or cognitive issues.
Another more recent study from the journal Nutrients in 2021 examined the impact of various sweeteners, including natural and artificial ones, on mood and cognitive function. The study found that some individuals might be more susceptible to the effects of sweeteners on serotonin pathways, causing variations in mood and even cognitive performance.
5. Taste and Behavioral Conditioning
Some argue that constantly consuming artificial sweeteners might keep the palate craving sweetness, potentially leading people to prefer sweeter foods overall. This can undermine efforts to cultivate a taste for less sweet, more natural foods like fruits and vegetables. This “sweet tooth effect” can make it harder for individuals to reduce their overall sugar and sweetener intake over time.
Balancing Act
So where does that leave us? Artificial sweeteners undoubtedly provide some compelling advantages, particularly for weight management, diabetes control, and dental health. They offer sweetness without the calories, making them an attractive tool for those looking to cut down on sugar and manage their weight or blood sugar levels.
However, the potential downsides warrant careful consideration. The evolving research on metabolic effects, gut health, and particularly the impact on serotonin levels suggests that artificial sweeteners are not a one-size-fits-all solution. People might experience different reactions, and there’s a lot more to understand about how these substances interact with our bodies in the long term.
If artificial sweeteners fit into your lifestyle and help you achieve your health goals without adverse effects, they can be a useful tool. However, it's crucial to stay informed and remain mindful of the evolving research. If you find yourself experiencing negative moods or cognitive changes and you think it might be linked to artificial sweeteners, it might be worth chatting with a healthcare professional.
In essence, with anything we consume, moderation and mindfulness are key. It’s all about balancing the pros with the cons and making informed decisions based on your own body and health goals.
If you have any questions or would like to just say ‘hi’, please email me on getfitguy@quickanddirtytips.com
Get-Fit Guy is a Quick and Dirty Tips podcast. Thanks to the team at Quick and Dirty Tips Morgan Christianson, Holly Hutchings, the director of podcasts Brennan Goetschius and Davina Tomlin. I’m your host, Kevin Don. If you have a question for me, leave me a voicemail at 510-353-3104 or send me an email at getfitguy@quickanddirtytips.com. For more information about the show, visit quickanddirtytips.com, or check out the shownotes in your podcast app