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Community => Recreation Commons => Our researchers have made a breakthrough! => Topic started by: Buster's Uncle on October 10, 2013, 01:42:34 am

Title: Can Artificial Sweeteners Harm Your Metabolism?
Post by: Buster's Uncle on October 10, 2013, 01:42:34 am

Can Artificial Sweeteners Harm Your Metabolism?
By Rosanna Gibbons, MS, RD, LDN
Oct 09, 2013
 


The statistics are pretty staggering. Over the past 50 years, the consumption of all types of sweeteners, (both caloric and non-caloric) has skyrocketed. What’s more, as a nation, we drink an estimated 20 percent more diet drinks now than we did 15 years ago. At the same time, the incidences of diabetes, heart disease, and high blood-fat levels have also been on a steady increase. Could there be a connection?



A few studies

Here’s some of what we know so far.
•Researchers at Washington University of Medicine performed a small study with 17 very obese subjects and found that the artificial sweetener sucralose (Splenda®) increased levels of both insulin and blood sugar. Exactly how and why this occurs remains unknown, but the study suggests that, contrary to previous assumptions, sucralose is not an inert substance inside the body.
•A Purdue University study found that rats given yogurt sweetened with saccharin consumed more calories and gained more weight than did rats fed yogurt sweetened with glucose, a natural sweetener. This led the researchers to suggest that when people consumed foods enhanced with non-caloric sweeteners such as saccharin and aspartame, they would ultimately consume more calories, and gain more weight over the long term than did those who ate the same foods sweetened with a natural sugar.
•A 1986 study reported in The Lancet compared blood sugar levels one hour after people drank plain water, or drank a glucose-and-water solution or drank an aspartame-and-water solution. The scientists then questioned the participants about their feelings of hunger and fullness (satiety). Subjects who drank the aspartame solution reported diminished feelings of fullness, as well as a greater desire to eat (interpreted as increased appetite) than did those who drank either the glucose solution or plain water.



What’s the biochemistry?

Granted, we know that artificial sweeteners, when used in small quantities, do not increase our calorie intake. There is evidence, however, that such sweeteners do react with the special receptors on the tongue that make us think we are eating a genuine candy or confection laden with calories. And the stomach, intestines, and pancreas—just as they do when we eat a real sweet—respond to artificial sweetener by releasing insulin, the hormone that is responsible for clearing excess sugars from our bloodstream.

Researchers theorize, then, that using artificial sweeteners may interfere with the body’s normal responses that regulate energy and blood-sugar metabolism. Usually, when we eat something naturally sweet, the brain and the digestive system are automatically prepped to digest those incoming calories. In contrast, artificial sweeteners trick the body into thinking that it is consuming real foods and sugars, even though it isn't, which could lead to metabolic confusion and overeating, in the long run. When the calories don't show up, as happens with artificial sweeteners, then the normal biological pathways don't “fire” the way they should:
•There is a increase in the gut hormones (especially GLP-1: Glucagon like peptide-1), which work to spike-up the effectiveness of whatever insulin is around.
•The hormones that increase the feeling of fullness and satisfaction aren't triggered.
•The brain doesn't get a feeling of reward because the feel-good chemical dopamine doesn’t get released unless genuine sugars are consumed.

As a result, the next time we go to eat some real sugar and real calories, our bodies are already primed to store fat. What’s more, our body doesn't respond to real sugar as strongly as it normally might. Thus, calories don’t seem as rewarding to the brain as they should, and so they don't end up making us feel as full and satisfied as they should—and so we won't get the chemical signals that usually stop us from eating—and we end up overeating.



Here’s my advice

Where possible, limit your use of all artificial sweeteners such as aspartame, neotame (NutraSweet/Equal), saccharin (Sweet’N Low), sucralose (SPLENDA), SucraSweet, and acesulfame potassium (Sweet One or Sunette).
•Opt instead for the “natural alternatives,” such as a teaspoon of sugar or honey. At a mere 16 to 22 calories, this little boost of sweetness won’t sabotage your whole healthy eating plan but will satisfy your yen for some sweetening.
•For just a touch of sweetness, try using more natural sweeteners like a few drops of molasses or maple syrup, a couple dried dates, or some pureed fruit. Try these in hot cereal or over plain yogurt.
•Lower your “sweetness threshold.” Ditch the super-concentrated artificial sweeteners and try a teaspoon or two of raw sugar, honey, coconut palm sugar, or maple and sorghum syrups. With time, your taste buds will re-adjust to a more natural level of sweetness.

What are some other good sweeteners?
•Stevia leaf is 30 times sweeter than sugar. It can be used in both cold and hot foods, but it cannot be used spoon-for-spoon in recipes as a substitute for sugar. It’s sweet, though: 2 tablespoons of stevia have the same sweetening power of 1 cup of sugar.
•Coconut palm sugar is made from the blossom of the green coconut palm tree. In its unprocessed state, coconut palm sugar is a good source of calcium, potassium, magnesium, and zinc. It can be substituted spoon-for-spoon for table sugar.
•Monk fruit (also known as Luo Han Guo) is a small green fruit native to southern China. It is 150- to 300-times sweeter than table sugar and is calorie free. It can be used in cooking or in cold foods but it cannot be substituted for sugar in recipes.


http://health.yahoo.net/experts/eatbetterlivebetter/can-artificial-sweeteners-harm-your-metabolism (http://health.yahoo.net/experts/eatbetterlivebetter/can-artificial-sweeteners-harm-your-metabolism)