Dr. Mark Hyman: Why You Should Ditch Artificial Sweeteners
“I know you’re not big on sugar and frequently tell people to cut down on it,” writes this week’s House Call. “But what about artificial sweeteners? Can I use those instead?”
Sadly, the answer is emphatically no. Human, animal, experimental and other studies show artificial sweeteners can be just as bad and maybe even worse than regular sugar.
Artificial sweeteners have long been positioned as “guilt-free,” innocuous, safe alternatives, so why would I argue they are actually worse than sugar?
Photo credit: Shutterstock
Manufacturers love to position zero-calorie sweetened foods and drinks as better because they create a “halo effect” and they know you’re more likely to buy them.
We’re surrounded by low-calorie or calorie-free foods and diet soft drinks that contain artificial sweeteners touted as healthy or consequence-free. As a result, the number of Americans who consume products that contain sugar-free sweeteners grew from 70 million in 1987 to 160 million in 2000.
At the same time, the incidence of obesity in the U.S. has doubled from 15 percent to 30 percent across all age groups, ethnic groups and social strata. And the number of overweight Americans has increased from about 30 percent to more than 65 percent of the population. The fastest growing obese population is children.
High sugar intake deservedly takes the blame here, but we frequently overlook artificial sweeteners as a potential culprit. The evidence is catching up. Recent studies have not been kind to artificial sweeteners, claiming among other problems they adversely affect gut health and glucose tolerance.
You’re probably wondering, though, how a calorie-free sweetener could make you fat. If you’ve read my blogs, you know that while calories count, other factors like hormonal imbalances contribute far more to weight gain.
Let’s briefly look at three reasons artificial sweeteners create adverse consequences to your waistline and health.
1. Artificial sweeteners increase your risk for diabesity. Studies show sugar substitutes potentially can increase your risk for weight gain, metabolic syndrome, type 2 diabetes and cardiovascular disease. One study of rats that were fed artificially sweetened food found that their metabolism slowed down and they were triggered to consume more calories and gain more weight than rats fed sugar-sweetened food. In another animal study, rats that consumed artificial sweeteners ate more food, their metabolic fire or thermogenesis slowed down and they put on 14 percent more body fat in just two weeks even if they ate fewer total calories than the rats that ate regular sugar-sweetened food.
2. Artificial sweeteners rewire your brain chemistry and metabolism. How could aspartame and other fake sweeteners make you gain weight even though they’re calorie-free? Because they stimulate your taste buds and trick them to think you’re eating real sugar. Artificial sweeteners can be 1000 times sweeter than sugar, so your body becomes confused and revs up production of insulin, your fat-storage hormone. Your metabolism slows down, you become hungry more quickly, you’re prone to eat way more food (especially carbs) and increased belly fat is the inevitable result. Because they confuse and slow down your metabolism, you burn fewer calories every day. Artificial sweeteners make you hungrier and cause you to crave even more sugar and starchy carbs, such as bread and pasta.
3. Artificial sweeteners are highly addictive. I regularly see patients who complain they can’t kick their diet-soda habit. “I have one in the morning and I can’t stop,” they say. It isn’t just their imagination: Artificial sweeteners can quickly become addictive. In an alarming study, rats offered the choice of cocaine or artificial sweeteners always picked the artificial sweetener, even if the rats were previously programmed to be cocaine addicts. The author of the study said that, “The absolute preference for taste sweetness may lead to a re-ordering in the hierarchy of potentially addictive stimuli, with sweetened diets … taking precedence over cocaine and possibly other drugs of abuse.”
Let’s consider that last point a little more closely, particularly with diet sodas, which account for a fair amount of the artificial sweeteners we consume.
One of the biggest struggles I see with patients—ironically, usually overweight or obese patients—is surrendering their diet sodas. Like artificial sweeteners, we’ve been misled to think they’re guilt-free alternatives to regular soda.
Hardly. Diet soda and diet drinks make you fat and cause type 2 diabetes.
Wait … diet soda makes people fat? Really? How does that happen?
If losing weight were all about the calories, then consuming diet drinks would seem like a good idea. That’s certainly what big-name cola companies want us to believe, judging by the ad campaigns highlighting their efforts to fight obesity. (And the other food giants making diet drinks push the same propaganda).
Soda companies proudly promote the fact that it has 180 low- or no-calorie drinks and that it has cut sales of sugared drinks in schools by 90 percent. Is that a good thing? I don’t think so. In fact, it may be worse to drink diet soda than a regular soda.
A 14-year study of 66,118 women published in the American Journal of Clinical Nutrition (and supported by many previous and subsequent studies) discovered some frightening facts that should make us all swear off diet drinks and products:
Diet sodas raised the risk of diabetes more than sugar-sweetened sodas.
Women who drank one 12-ounce diet soda a week had a 33 percent increased risk of type 2 diabetes and women who drank one 20-ounce soda a week had a 66 percent increased risk.
Women who drank diet sodas drank twice as much as those who drank sugar-sweetened sodas because artificial sweeteners are more addictive than regular sugar. The average diet soda drinker consumes three diet drinks a day.
The bottom line is you can’t outsmart Mother Nature. Fooling your brain into thinking you are getting something sweet plays dirty tricks on your metabolism. Artificial sweeteners disrupt the normal hormonal and neurological signals that control hunger and satiety (feeling full).
The use of artificial sweeteners, as well as “food porn,” the sexy experience of sweet, fat and salt in your mouth, alters your food preferences. Your palate shifts from being able to enjoy fruits and vegetables and whole foods to liking only the sexy stuff.
Sugar or Artificial Sweeteners: What’s the Answer?
Let’s be clear here that I am not letting sugar off the hook. Of the more than 600,000 food products—note I said food products, not foods—80 percent have added sugar. That’s where the trouble begins.
We went from eating about 10 pounds of sugar per person, per year in 1800 to 152 pounds of sugar (and 146 pounds of flour) per person, per year today. Think about it: On average we eat about one pound of sugar every day!
Those sugar-laden foods literally become drugs: Pharmacological doses that hijack our metabolism and make us fat and sick.
Adding a teaspoon of sugar to your coffee or having an occasional dessert doesn’t make you fat and sick. Added sugars in even so-called healthy foods or non-sweet tasting foods creates the real, cumulative damage.
I realize this can all become confusing. Here are five ways I recommend making sense about sweeteners:
1. Have a little. If you like sugar and want a little bit, fine, but eat real food and then have sweet things. Consider sugar a recreational drug that you can partake of in moderation like red wine or tequila. Put a little sugar in your coffee because at least you’re aware about how much you’re getting. Likewise, you’re not going to overeat cake, because you know it’s bad for you. One caveat: If you know a little sugar will become a slippery slope for overeating, stay away from the sweet stuff period.
2. Become aware of hidden sugars even in so-called healthy foods. Read ingredients and realize sugar lurks even in foods that don’t taste sweet or that are positioned as healthy.
3. Learn to appreciate natural sweetness. Fruit, nuts and other real foods contain natural sweetness without processed foods’ sugar overload or the detrimental effects of artificial sweeteners.
4. Stop confusing your body. If you have a desire for something sweet have a little sugar, but stay away from “fake” foods. Eating a whole-foods diet that has a low-glycemic load and is rich in phytonutrients and indulging in a few real sweet treats once in a while is a better alternative than tricking your body with artificial sweeteners, which leads to wide scale metabolic rebellion and obesity.
5. Judiciously use this one sweetener. Among sweeteners, I make one exception with stevia. A little bit in your coffee or tea should be fine, but be judicious. Besides, overdoing stevia creates a bitter effect, so you’re more likely not to get carried away. If you partake, make sure you’re buying 100 percent pure organic stevia, not the stuff that contains bulking agents like maltodextrin (corn) and nebulous natural flavors.
If you really want to break free from the addictive grip of artificial sweeteners and sugar, as well as food sensitivities, I highly recommend doing The Blood Sugar Solution 10-Day Detox Diet. I’ve witnessed patients curb their worst sugar and artificial sweetener cravings and learn to appreciate the natural sweetness of real, whole foods in just 10 days.
Whatever you do, stay away from artificial sweeteners. I recommend giving up aspartame, sucralose, sugar alcohols such as xylitol and maltitol and all of the other heavily used and marketed sweeteners unless you want to slow down your metabolism, gain weight and become an addict. Use a little stevia if you must, but skip out on the others.
YOU MIGHT ALSO LIKE
EcoWatch Daily Newsletter
By Jeff Masters, Ph.D.
Tropical Storm Josephine Also No Threat to Land<p>Meanwhile, the season's record-earliest tenth named storm, Tropical Storm Josephine, was also struggling with high wind shear as it traced out a path over the open ocean.</p><p>At 5 a.m. EDT Saturday, Josephine was located about 310 miles east of the northern Leeward Islands, moving west-northwest at 15 mph with top sustained winds at 45 mph. Josephine is expected to bring one to three inches of rain over portions of the northern Leeward Islands, the Virgin Islands, and Puerto Rico over the weekend. Josephine will encounter steadily rising wind shear through Monday, peaking at a very high 30 – 35 knots. This high shear is likely to destroy Josephine's circulation by Monday, before the storm can affect any other land areas.</p><p><em>Reposted with permission from <a href="https://yaleclimateconnections.org/2020/08/tropical-storm-kyle-forms-unlikely-to-affect-land/" target="_blank">Yale Climate Connections</a>. </em><em></em></p>
By Ute Eberle
In May 2017, shells started washing up along the Ligurian coast in Italy. They were small and purple and belonged to a snail called Janthina pallida that is rarely seen on land. But the snails kept coming — so many that entire stretches of the beach turned pastel.
The Ligurian coast has been swept by snails turning its color pastel.
A World Between Worlds<p>The neuston comprises a multitude of weird and wonderful creatures. </p><p>Many, like the Portuguese man-of-war, which paralyzes its prey with venomous tentacles up to 30 meters long, are colored an electric shade of blue, possibly to protect themselves against the sun's UV rays, or as camouflages against predators.</p><p>There are also by-the-wind sailors, flattish creatures that raise chitin shields from the water like sails; slugs known as sea dragons that cling to the water's surface from below with webbed appendages; barnacles that build bubble rafts as big as dinner plates; and the world's only marine insects, a relation of the pond skater.</p><p>They live "between the worlds" of the sea and sky, as Federico Betti, a marine biologist at the University of Genoa, puts it. From below, predators lurk. From above, the sun burns. Winds and waves toss them about. Depending on the weather, their environment may be warm or cool, salty or less so.</p>
Sea snails can make up the neuston.
Velella velella jellyfish living on the surface of the ocean.<p>But now, they face another — manmade — threat from nets designed to catch trash. A project called <a href="https://theoceancleanup.com/" target="_blank">The Ocean Cleanup</a>, run by Dutch inventor Boyan Slat, has raised millions of dollars in donations and sponsorship to deploy long barriers with nets that will drift across the ocean in open loops to sweep up floating garbage. </p>
Collecting With the Current<p>"Plastic could outweigh fish in the oceans by 2050. To us, that future is unacceptable," <a href="https://www.dw.com/en/green-entrepreneur-sets-sights-on-great-pacific-garbage-patch/a-38855785" target="_blank">The Ocean Cleanup</a> declares on its website.</p><p>But Rebecca Helm, a marine biologist at the University of North Carolina, and one of the few scientists to study this ecosystem, fears that The Ocean Cleanup's proposal to remove 90% of the plastic trash from the water could also virtually wipe out the neuston.</p><p>One focus of Helm's studies is where these organisms congregate. "There are places that are very, very concentrated and areas of little concentration, and we're trying to figure out why," says Helm.</p><p>One factor is that the neuston floats with ocean currents, and Helm worries that it might collect in the exact same spots as marine plastic pollution. "Our initial data show that regions with high concentrations of plastic are also regions with high concentrations of life."</p>
Waste collection in the Pacific Ocean heralded by The Ocean Cleanup.<p>The Ocean Cleanup says Helm's concerns are based on "misguided assumptions."</p><p>"It's true that neustonic organisms will be trapped in the barriers," says Gerhard Herndl, professor of Aquatic Biology at the University of Vienna and one of project's scientific advisors. "But these organisms have dangerous lives. They're adapted to high losses because they get washed ashore in storms and they have high reproductive rates. If they didn't, they'd already be extinct."</p><p>Helm says they just don't know how quickly these creatures reproduce, and in any case recovering from passing storm is very different from surviving The Ocean Clean Up's systems which could be in place for years.</p>
Communication Breakdown<p>The Ocean Cleanup invited Helm to a symposium on the topic in December, where both sides presented their points of views and didn't seem to find much common ground. Since then, direct communication between them has stopped, says Helm. "They're not interested in talking to me anymore."</p><p>Both sides agree that much is still unknown about the neuston. But one thing that has been established is that most of the oceans' fish spend part of their lifecycle in the neuston. "More than 90% of marine fish species produce floating eggs that persist on the surface until hatching," Betti says.</p><p>The Ocean Cleanup has undertaken one of the few studies into this ecosystem, collecting data on the neuston on the relative abundance of neuston and floating plastic debris in the eastern North Pacific Ocean during a 2019 expedition to the Pacific Garbage Patch, an area where plastic pollution has accumulated on a vast scale. But it is not yet sharing what it has found. The information was being prepared for publication in an as of yet unspecified journal, probably some time next year, an Ocean Cleanup spokesperson said. </p>
Inshore Solution?<p>Helm believes the best way to tackle the marine plastic problem would be to position the barriers closer to land — across river mouths and bays — to catch garbage before it reaches the sea.</p><p>"Stopping the flow of plastic into the ocean is the most cost-effective — and literally effective — way to ensure that it's not entering our environment," she says. </p><p>As for the plastic already floating in open waters, she does not believe it is worth sacrificing parts of neuston and wants to see more research first. </p><p>The Ocean Cleanup has made barriers across rivers a part of its mission. But it is also going ahead with its original vision of pulling trash from the open water. In late 2018, the project deployed a 600-meter, u-shaped prototype net into the <a href="https://www.dw.com/en/environment-conservation-plastic-oceans/a-54436603" target="_blank">Great Pacific Garbage Patch</a>. </p><p>The system ran into difficulties, failing to retain plastic as hoped, and needing to be brought shore for repairs and a design upgrade, after which Ocean Cleanup says it gathered haul of plastic that it will recycle and resell to help fund future operations.</p><p>Over the next two years, the project hopes to deploy up to 60 such barriers to collect drifting flotsam. Helm isn't the only one concerned about these plans.</p><p><span></span>"We should think twice about every action we take in the sea," Betti says. "In nature, nothing is as easy as we think, and often, we've done a lot of damage while trying to do a good thing."</p><p><em>Reposted with permission from <a href="https://www.dw.com/en/environment-conservation-plastic-oceans/a-54436603" target="_blank">Deutsche Welle</a>.<a href="https://www.ecowatch.com/r/entryeditor/2646992655#/" target="_self"></a></em><em></em></p>
By Hope Dickens
Molly Craig's day begins with feeding hungry baby birds at 6 a.m. The birds need to be fed every 15 minutes until 7 at night. If she's not feeding them, other staff at the Fox Valley Wildlife Center in Elburn, Illinois take turns helping the hungry orphans.
By Douglas Broom
"Forests are the lungs of our land, purifying the air and giving fresh strength to our people," said former U.S. president, Franklin Roosevelt.
So the FAO is using Twitter to remind the world of these five hidden benefits of forests.
A Michigan bald eagle proved that nature can still triumph over machines when it attacked and drowned a nearly $1,000 government drone.
- Judge Rules Against Trump's Attempt to Log in America's Largest ... ›
- Trump Admin Guts Endangered Species Act in the Midst of Climate ... ›
- 17 States Sue to Stop Trump Admin Attack on Endangered Species ... ›
A professional cycling race in Australia is under attack for its connections to a major oil and gas producer, the Guardian reports.
- Burning All Fossil Fuels Would Lead to a 17 C Rise in Arctic ... ›
- All Renewables Will Be Cost Competitive With Fossil Fuels by 2020 ... ›
- G20 Nations Spend $77 Billion a Year to Finance Fossil Fuels ... ›
- People Eat 50,000+ Microplastics Every Year, New Study Finds ... ›
- Microplastics Are Increasing in Our Lives, New Research Finds ... ›
- Sharks Are Polluted With Plastic, New Study Shows - EcoWatch ›
- 73% of Deep-Sea Fish Have Ingested Plastic - EcoWatch ›
- Scientists Launch Groundbreaking Study on Health Risks of ... ›
- 25% of Fish Sold at Markets Contain Plastic or Man-Made Debris ... ›